Here’s the perfect scenario—a dense, moist brownie packed with cocoa polyphenols and bean nutrition—protein, fiber, and even antioxidants! The beans replace the grains and some of the fat in this gluten-free, egg-free black bean brownies recipe. I guarantee that nobody will guess the magic ingredient—black beans—in this delicious treat. What a great way to get kids (and grown- ups!) to eat their beans.

Makes 16 servings (one 2 by 2-inch brownie each)

Black Bean Brownies Recipe

Ingredients

Nonstick cooking spray
One 15-ounce (425 g) can black beans, no salt added, rinsed and drained (or 1¾ cups cooked)
½ cup (170 g) honey or agave nectar
½ cup (43 g) unsweetened cocoa powder
2tablespoons chia seeds (see Notes on page 139) 1 teaspoon pure vanilla extract
3tablespoons canola oil, expeller pressed
½ teaspoon baking powder
½ cup (85 g) dairy-free, dark chocolate chips
½ cup (58 g) chopped walnuts

Directions

1.Preheat the oven to 350°F (180°C). Spray an 8 by 8-inch baking dish with nonstick cooking spray.

2.Place the black beans, honey, cocoa powder, chia seeds, vanilla, canola oil, and baking powder in a blender. Process until smooth. Scrape down the sides halfway through blending if needed.

3.Pour the batter into the prepared baking dish.

4.Sprinkle the chocolate chips and walnuts evenly across the top of the brownies.

5.Bake for 45 to 50 minutes, until the edges pull away from the side of the pan and the brownies are firm.

6.Cool for a few minutes, and then slice into 16 squares.

Note: This makes a chewy, moist brownie.

Per Serving: 149 calories, 3 g protein, 20 g carbohydrate, 8 g fat, 2 g saturated fat, 3 g fiber, 11 g sugar, 99 mg sodium

Star nutrients: magnesium (10% DV), manganese (14% DV)

 Recipe from “Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes“, copyright © Sharon Palmer, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.

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Photo credit: Heather Poire

The post Black Bean Brownies Recipe: Gluten, Dairy and Egg-Free appeared first on EcoSalon.

Here’s how you rethink your plate: a fresh green salad and whole grain pizza all in one meal that you can whip up in 45 minutes. Now that’s quick and delicious eating for even the busiest night of your week! This vegan pizza recipe delivers health and flavor.

 Arugula Salad Pizza Recipe

Makes 8 servings (1 slice each)

Active preparation time: 13 minutes •total preparation time: 45 minutes

 Ingredients

Whole grain pizza dough (see Notes), or one 16-ounce (454 g) package refrigerated whole grain pizza dough, or whole grain pizza dough prepared from a mix
Cornmeal for sprinkling
¹∕³ cup (86 g) marinara sauce
1½ teaspoons dried oregano
1 cup (112 g) shredded plant-based cheese (see Notes)
2 cups (62 g) mixed fresh arugula and baby spinach
1½ cups (224 g) fresh yellow cherry tomatoes, halved
½ medium red bell pepper, diced
1 ripe medium avocado, sliced
¼ cup (31 g) roasted pistachios
1 tablespoon balsamic vinegar
1 tablespoon extra–virgin olive oil

 Directions

1.Preheat the oven to 350°F (180°C). Roll out the pizza dough to fit a 14- inch pizza pan or pizza stone. Sprinkle the pan or stone with cornmeal and fit the dough on top.

2.Spread the marinara sauce onto the dough and sprinkle the oregano and plant-based cheese over it. Place the pan or stone in the oven and bake for 30 to 35 minutes, until the crust is golden and firm to the touch.

3.At the last minute before serving, remove the crust from the oven and top with the arugula and spinach, tomatoes, bell pepper, avocado, and pistachios. The greens will wilt quickly.

4.Drizzle with the vinegar and olive oil. Serve immediately.

Notes: You may prepare your own pizza dough following this procedure: Stir together ¾ cup warm (110°F/43°C) water, 1½ teaspoons active dry yeast, and 1 teaspoon honey in a medium bowl. Let stand for 10 minutes. Stir in 1½ teaspoons extra virgin olive oil and 1¾ cups whole wheat flour. Tip the dough onto a lightly floured surface and knead for 10 minutes. Place the dough in an oiled bowl, cover with a towel, and let it rise in a warm place for about 1 hour, then proceed with step 1 of the recipe.

Omit the plant-based cheese, if desired.

 Variation: Substitute other firm greens, such as baby kale or chopped col- lard greens, for the arugula and baby spinach.

Per Serving: 258 calories, 12 g protein, 34 g carbohydrate, 8 g fat, 1 g saturated fat, 5 g fiber, 5 g sugar, 466 mg sodium

Star nutrients: vitamin A (11% DV), vitamin C (28% DV), vitamin K (19% DV), calcium (15% DV), iron (11% DV)

 Recipe from “Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes“, copyright © Sharon Palmer, 2014. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.

Photo credit: © Heather Poire

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The post Arugula Salad Vegan Pizza Recipe appeared first on EcoSalon.