Bean-based brownies and chocolate chip cookies

I'm always interested in finding new ways to make healthier alternatives of not so healthy foods, so I was particularly excited to include Abby's raw, vegan brownies made from black beans. Yes black beans. I even went ahead and made another option using garbanzo beans to make chocolate chip cookie balls. Don't believe it's possible? Don't doubt it till you try it, get your canned goods and food processor to work Avis readers, you won't even remember what the main ingredient is once you try them.

 

Black bean brownies:
1 can of black beans (drained and rinsed)
2 cups dates, pitted
1/2 cup high-quality unsweetened cacao powder
2 tbsp peanut butter (almond butter is also an option)
1 1/2 tsp vanilla extract
1/2 tsp sea salt

1. Preheat the oven to 215 degrees F. Start by processing together the dates, vanilla, and nut butter in a food processor (or high-speed blender) until you have a creamy paste.
2. Add in the black beans as well, and continue until properly combined. You want this to get as smooth as possible (add water to make it easier). Scoop this into a bowl. Note: the dough should not be too sticky, if it is you added too much water just pay attention closely to the remaining steps.
3. Line a small baking pan with parchment paper. Dust the bottom of the pan with a bit of cacao powder before spreading the batter. Press it down firmly using your palms and place the pan in the oven. It should bake for about 1 1/2 hours, or until it has a nice baked surface. It will be a bit "fudgy" allow it to cool completely before slicing into small squares. If you added too much water you might need to store it in the fridge for 1-2 hours to let the cake firm up more.
4. Sprinkle with sea salt to boost the flavor, but a light layer of peanut butter would taste great too!

Garbanzo bean carob chip cookies:
1 can of garbanzo beans
Almond/soy/rice/hemp milk (add slowly to make it smoother, eyeball the amount)
1 tbsp maple syrup
1/2 tbsp vanilla extract
1/4 cup peanut butter
1 tbsp flour (I used whole wheat, but brown rice is also an option)
1/4 cup carob chips or dairy free chocolate chips

1. The first part is the worst: drain and rinse the beans, and then peel off the peels. Just squeeze a bit and you'll feel them come off, be careful though they started shooting everywhere at first.
2. Once you get through the peeling misery, put the beans in a food processor with all the other ingredients except the chips. You can add the milk in as you mix up the ingredients to make it smoother.
3. Fold the chips in and mix well.
4. Roll the dough into balls and line them on parchment paper in the oven at 400 degrees F.
5. Wait till they brown. Remember this is a vegan product so they tend to be a bit raw on the inside, but the chips nicely melt into the balls and taste divine.

Frozen Greek yogurt bars

I'm so lucky to have amazing friends to give me a little help with getting the food posts in since my 14 hour days leave little (more like no time) to be epicurious. Thanks Abby for this one, can't wait to try it this weekend.


September is here, but Mother Nature doesn't seem to have gotten that memo. And as much as it kills me, it's just still too hot to turn on that oven. So while I wish I could crave a pumpkin spiced latte, my taste buds are screaming for something soothing and refreshing. hence, frozen Greek yogurt bars. These are super versatile because any flavor of Greek yogurt (or regular yogurt) can be used and anything can be mixed into them. I used raisins, raw oats, dried fruit, and frozen berries. Just sprinkle in whatever fits your mood from chocolate chips to trail mix. Options are endless and results are spot on!

Ingredients:

2 cups Greek or regular yogurt
1 1/2 cups chopped fruit (fresh or frozen)
1/2 cups chopped nuts
3/4 cups raw oats
1/4 cups chocolate chips

1. Mix all ingredients in a bowl.
2. Line a pan with foil.
3. Spread yogurt mixture into pan.
4. Cover with plastic wrap and place in freezer until frozen.
5. Remove from freezer, let thaw for 5 minutes, cut into bars.
6. Store in an airtight container in the freezer.

Raw Peanut Butter and Banana Oat Balls

Abby is back with a guilt-free, bake-free dessert option.

I love baking but sometimes I just don't have the time. Or, when the weather is insanely hot, like it is now in New York, turning on the oven is the last thing I want to do. That's why I love no-bake, raw options. Not only are they relatively healthy, but they're a simple way to satisfy your sweet tooth! These no-bake bites are also great because they can also be eaten as a pre-workout, mid-day energy fix, loaded with potassium from the banana and protein in the peanut butter helps keep you full. These bites are two things: simple and no fuss which is perfect for the summer.

Ingredients:

1 cup dry oatmeal
1/2 banana
1/2 cup peanut butter (Better Than Peanut Butter is a great brand)
1/2 cup ground flaxseed
1/3 cup agave nectar
1 tsp. vanilla

1. Mash banana and stir all ingredients together in a medium bowl until thoroughly mixed.
2. Let it chill in the refridgerator for half an hour.
3. Once chilled, roll into balls of whatever size you like. Store in an airtight container and keep refrigerated or put into the freezer for a tasty cool treat.

Quesadillas without cheese... yes it's possible

Good morning Avis readers, I'd like to introduce you to Abby and her incredible and eloquently described creations.

Abby has a background in creative writing. She is a California native currently living in New York. With so much to do and see, or more like eat, Abby is spending her summer snapping pics of food and drinks, and working too. Her passion for cooking grew from a desire to create and share a healthy relationship with food. She is an aspiring food writer and editor who is gaining experience at various publishing houses and magazines.


Lately I have been obsessed with sweet potatoes. Please note they are no just a Thanksgiving dish meant to be smothered in marshmallows. They are actually very versatile and translate from breakfast time to dinner time to even tapa time seamlessly. These cheeseless sweet potato, black bean, and spinach quesadillas are a great idea for an on-the-go lunch or a backyard beer and BBQ get together. The sweet potato acts as a sort of cheese substitute with its creamy consistency while the beans provide filling fiber and you get your greens with the spinach. The spicing is really optional, so feel free to get creative! That's my favorite thing about cooking, adapting recipes to match your taste and what's in your refrigerator!

Cheeseless sweet potato, black bean, and spinach quesadillas
Serves 4 to 6

3 medium sweet potatoes, sliced 1/2 inch thick
3/4 teaspoon salt, divided
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/4 teaspoon oregano
1 to 2 chpotle peppers in adobo sauce minced
1/2 tablespoon olive oil
3 cups chopped spinach
3 green onions, thinly sliced
1 can black beans, drained and rinsed
8 to 10 large whole wheat tortillas
hot sauce, greek yogurt/sour cream, salsa (optional)

1. Add the sliced potatoes to a large saucepan and add enough water to cover the potatoes. Add 1/2 teaspoon of the salt to the pot. With the heat on high, bring the water to a boil. Once it reaches a boil, reduce the heat to medium and simmer for about 15 minutes or until the potatoes are tender.
2. Drain the potatoes and add to a large bowl. Use a potato masher to mash. Add the remaining 1/4 teaspoon salt, cumin, chili powder, oregano, and chipotle peppers. Mix until well combined. (I boiled my sweet potatoes the night before to save time. It's super easy and they store well!)
3. In a medium skillet, heat the olive oil over medium heat. When heat, add the kale and green onions. Cook for about 2 to 3 minutes, until the kale is bright green and tender. Add the mixture to the bowl with the mashed sweet potatoes. Next add in the black beans and mix until well combined.
4. Place the tortillas on a work surface. Use a spatula to smear about 1/3 to 1/2 cup of the filling on half of the tortilla. Top with about 1/4 cup of the cheese (or to taste). Fold the empty half of the tortilla over the filling to form a semicircle. Repeat with remaining tortillas.
5. Wipe out the skillet you used for the kale and set over medium high heat. When hot, spray lightly with nonstick cooking spray. Place an assembled quesadilla in the pan and cook, flipping once halfway through, until both sides are browned and the cheese is melted. Cut into triangles and serve with hot sauce, Greek yogurt, and/or salsa.