Decadent, yet nutritious, brownies, made with black beans and oats! They are vegan, gluten-free, and extra-easy to make in a muffin pan (no cutting required!)
The market for fitness “food” is swamped with a catchall of powders, goops, bars, and countless other processed, packaged wonder-eats, all promising ultimate performance for everyone from endurance runners, weight lifters, and weekend athletes.
But the greatest feat of strength and endurance is trying to eat any of it for days, let alone weeks or months, on end.
It’s so much more delicious, fun, economical, and effective to make and eat real food, throughout the day, to maximize performance.
Including dessert. For example, Black Bean Brownies.
They are, quite possibly, the most luscious, fudgy, chocolate-rich brownies you have ever tasted. Savor the decadence, you deserve it.
Meanwhile, this indulgence will be providing you with a host of nutrients that will power you through triathlons, marathons (of running, errands, chores, you name it), and leviathan loads of lifting (of weights, laundry, leaf bags), and everything in between. Here’s why:
(1) Black Beans: You need carbs to fuel your muscles and protein to build and repair your muscles; beans have a perfect balance of both. They also have a low-glycemic index, are high in fiber, rich in minerals and vitamins, and cheap.
(2) Coconut Oil: The fat in raw coconut oil is mainly saturated, but it’s different from saturated fat from animal products. The saturated fats in coconut oil — known as medium-chain triglycerides — are absorbed by the liver, meaning they act more like a carbohydrate, supplying a high dose of energy without sugar. Also, coconut oil can raise the metabolism, potentially leading to a greater fat-burning effect.
(3) Unsweetened Cocoa Powder: We should all add more cocoa powder to our lives because it is a treasure trove of antioxidants, namely flavonoids. These antioxidants lower the oxidative stress of strenuous activities, shortening recovery time.
Now you have no excuses. Eat some brownies, the sooner the better!
- ½ cup rolled oats
- 1 15-ounce can black beans, rinsed and drained
- ½ cup coconut sugar or packed brown sugar
- ⅓ cup nondairy milk
- ⅓ cup unsweetened cocoa powder
- ¼ cup virgin coconut oil, melted
- ½ teaspoon baking powder
- ⅛ teaspoon fine sea salt
- Optional: 2 to 4 tablespoons miniature semisweet chocolate chips
- Preheat oven to 350F. Grease or spray 10 cups of a standard muffin tin.
- In a food processor, process the oat until they resemble flour, Add the drained/rinsed beans, sugar, milk, cocoa powder, coconut oil, baking powder and salt; process until smooth, stopping to scrape down bowl several times.
- Divide batter equally among prepared cups. If desired, sprinkle tops with chocolate chips.
- Bake in preheated oven for 14 to 17 minutes until puffed and centers are set. Transfer to a wire rack and cool completely before removing from tin (centers will sink).