• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

One Vibrant Mama

  • Home
  • Blog
  • SHOP
    • Real Food Done-For-You Menus
    • Back to Basics
    • Real Food Storage
  • Recipe Index
  • New? Start Here!
    • What are Traditional Foods?
    • Article Index
    • Feeding Children
    • Snacks and Lunches
  • About
    • Meet KerryAnn
    • Contact KerryAnn
    • Disclaimer
    • Privacy Notice
    • Terms and Conditions
You are here: Home / Recipes / Beans / Strategies for Hidden Veggies I- Black Bean Brownies

Strategies for Hidden Veggies I- Black Bean Brownies

January 8, 2011 by KerryAnn 3 Comments

My posts may contain affiliate links. If you buy something through one of those links, you won't pay more but we will receive a small commission. That helps keep the blog up and the free recipes coming. Thanks! If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!

My posts may contain affiliate links. If you buy something through one of those links, you won't pay more but we will receive a small commission. That helps keep the blog up and the free recipes coming. Thanks!

I periodically spend time thinking about ways to hide veggies in most foods, and I’m always on the look-out for ideas.  After looking into purees and the books that promote them, I decided that most of them were a lot of work for little vegetable content per serving in the finished product.  While I applaud any efforts to get veggies into children, I felt like many of these recipes were too much work for too little results to be the main thrust of my efforts.  Many of the published recipes I found only had 1/2 – 2 Tbs of puree per serving and the purees often have water added so you’re getting very little in the way of vegetables.  Many of them showed a remarkable lack of variety or weren’t recipes acceptable for a traditional foods diet as they contained unsoaked flours, soy flour, or other undesirable ingredients.  Many of the recipes used applesauce to replace the fat or a puree to replace the egg.  While it is better than nothing, I felt like I could use different methods to achieve better results while keeping the recipes true to traditional foods.  I decided for the most part that the recipes that didn’t try to hide the vegetable flavors but instead complimented them and recipes where the vegetable replaces the flour were good candidates. This is easily accomplished in many brownies, cakes, pies, blondies and even dishes such as custards and puddings.  Even some cookies, ice creams and sherbets will work!  For breakfast, many pancakes, waffles and other baked goods are a snap to convert, especially those with liquid batters.

By far, I feel the strategy of using vegetables to replace the flour in a recipe is the best way to get veggies into a recipe.  Many gluten-free recipes contain bean flours, so using pureed beans to replace the flour while reducing the liquid works very well.  It is possible to produce flourless recipes this way!  And, by soaking and cooking the beans correctly, you make the recipe traditional food and you eliminate the gastric distress that comes with using unsoaked bean flours. In some of these recipes, adding extra eggs is possible, further increasing the nutrition.  The beans increase the nutrition content while decreasing the carbs, so it is a wonderful strategy.  Especially good for filling little bellies and keeping them full until the next meal.

This recipe, using black beans, is the first recipe I will post in this series.  It is a plain, chocolate brownie. Cocoa powder covers the color of the black beans.   For blondies, a white beans such as navy or cannellini work beautifully. In the coming weeks, I will post cakes, blondies, dressed-up brownies and more using this method.

 

Black Bean Brownies

From the Menu Mailer Voume 4 Week 24

½ cup rapadura
4 large eggs
3 Tbs cocoa powder
1 tsp baking powder
2 Tbs coconut oil or butter, melted
1 tsp vanilla
1 (14.5 ounce) can or 1½ cups cooked black beans, drained and rinsed

Preheat oven to 350 degrees. Grease an 8×8 pan and set aside.

Place the eggs, rapadura, cocoa powder, baking powder, coconut oil and vanilla in a blender or food processor and blend until well-combined. Add the beans and blend until thoroughly combined and smooth. Pour into the pan and bake 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool before slicing.

 

This post is part of Food Trip Fridays and the Beans and Lentils Linky.

[boilerplate sig]

Related Posts

  • Cheap Eats- Budget Lunches III: Cornbread and Pinto Beans
  • Strategies for Hidden Veggies II- Peanut Butter Blondies
  • Strategies for Hidden Veggies III- Waffles
  • Why I No Longer Soak My Beans
  • Kid-Happy Breakfasts: Banana Tacos
  • Vacation Killers: Ice Cream
  • Peanut Butter Bean Fudge
  • Does Sugar Affect Immunity? Swiss Apple Pie
  • Bone Broth Marathon: Lentil Chili
  • Real Food Storage: Peppermint Patties
  • Happy National Bean Day: Chocolate Chip Cookie Dough Dip With Hidden Beans!
  • Happy Birthday, Elvis: Banana Pudding
  • Bone Broth Marathon: Navy Bean Soup
  • Valentine's Day: Spicy Hot Chocolate

Filed Under: Beans, Casein-Free, Desserts, Gluten-Free, Grain-Free, Hidden Veggie Strategies, Hidden Veggies, Menu Mailer, Nut-Free, Portable Treats, Recipes, Snacks, Soy-Free, Vegetables Tagged With: baking, beans, chocolate, cocoa powder, cookies, dessert, eggs, food, rapadura, soup, vegetables, waffles

I'm KerryAnn Foster, a crazy vibrant Jesus Freak with a heart full of hope. I'm not afraid to love on the least of these or get my hands dirty. This blog is my journey from ineffective, uptight, obese wallflower to a woman on fire for God and living the most vibrant, passionate life possible!

I live in the mountains of Western North Carolina with my husband, Jeff, and our two teens. I blog about self-confidence, health and home, homeschooling and living a vibrant, wide-open Jesus-centered lifestyle. I have over seventeen years of real food, natural lifestyle and health experience. We have homeschooled our children since birth and both Jeff and I run home-based businesses. We're crazy, we know it, and we love every second of it!

Read about my journey to health through celiac disease, PCOS, food allergies, obesity, adrenal fatigue and heavy metals.

Reader Interactions

Comments

  1. Jenn says

    April 23, 2011 at 8:31 am

    That is a very wonderful tip!

    Hopping here from Food Trip Friday, if you have time, please check out my foodie experience at Felicity Patisserie, my FTF post this week. Thanks a lot!
    Jenn recently posted..Foodie 365 Week 16

    Reply
  2. cheerful says

    April 25, 2011 at 9:18 am

    sounds really great, i bet its delicious! thanks for sharing your recipe and have a great week! -PinayMum – Mommy’s Life Around…

    Reply
  3. Katja says

    June 6, 2011 at 10:06 pm

    I supposed you could use carob powder instead of cocoa. I’ve been using carob a lot lately because it doesn’t contain the caffeine that is found in cocoa.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.

CommentLuv badgeShow more posts

Primary Sidebar

One Vibrant Mama Newsletter

Subscribe to the One Vibrant Mama Newsletter to get notifications of new blog posts and emails!

Follow Us on Social Media

Meet KerryAnn

I'm KerryAnn Foster, a crazy vibrant Jesus Freak with a heart full of hope. I'm not afraid to love on the least of these or get my hands dirty. This blog is my journey from ineffective, uptight, obese wallflower to a woman on fire for God and living the most vibrant, passionate life possible!

I live in the mountains of Western North Carolina with my husband, Jeff, and our two teens. I blog about self-confidence, health and home, homeschooling and living a vibrant, wide-open Jesus-centered lifestyle. I have over seventeen years of real food, natural lifestyle and health experience. We have homeschooled our children since birth and both Jeff and I run home-based businesses. We're crazy, we know it, and we love every second of it!

Read about my journey to health through celiac disease, PCOS, food allergies, obesity, adrenal fatigue and heavy metals.

Instagram did not return a 200.

Follow One Vibrant Mama on Instagram!

Recent Posts

  • Homeschool for College Credit
  • Homeschool Class Plans – The Ultimate Guide!
  • Homeschool a Distracted Child, No Matter Their Age!
  • How to Create a Homeschool Syllabus for Your High Schooler
  • Keeping A Homeschool Bullet Journal

Ads




Ads


Ads


Archive

Footer

Disclaimer

We make a good faith effort to keep up-to-date on the allergen content status of products. However, product formulations change frequently. Always check product labels for the most recent ingredient information and call the company if you have any questions as to the gluten content of a product.

Statements on this website have not been evaluated by the Food and Drug Administration. Products and/or information are not intended to diagnose, cure, treat, or prevent any disease. Readers are advised to do their own research and make decisions in partnership with your health care provider. If you are pregnant, nursing, have a medical condition or are taking any medication, please consult your physician. Nothing you read here should be relied upon to determine dietary changes, a medical diagnosis or courses of treatment.

View Our Disclaimers, Terms and Conditions and our Privacy Policy for more information.

About

The information contained on Intentionally Domestic is meant for educational and informational purposes only. We are neither doctors nor dietitians. We do not dispense advice on curing or treating any health ailment or disease. Please consult your health care provider before following any information on this site.

  • Grain-Free
  • Gluten-Free
  • Casein-Free
  • Egg-Free
  • Nut-Free
  • Soy-Free

Copyright © 2023 · Wellness Pro on Genesis Framework · WordPress · Log in

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Got it! Maybe Later Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT
Subscribe to the One Vibrant Mama Newsletter

Introduce yourself and your program
Your information will *never* be shared or sold to a 3rd party.