Double A and B and C Brownies--IT WORKS

Macros / Serving Size

Protein 8 g | Fat 5 g | Carbs 31 g

% Calories of Macros / Serving Size

Calories 172 | Protein 16 % | Fat 21 % | Carbs 63 %

Nutrients / Serving Size

Fiber 9 g | Sodium 149 mg | Sat. Fat 1 g

Ingredients (serves 8)

• 1 cup of all-purpose flour
• 1 cup cocoa powder (unsweetened)
• 1/2 cup avocado, mashed
• 1/3 cup no sugar added applesauce
• 1 small ripe banana (mashed)
• 1 egg
• 1 15-oz can of low-sodium black beans rinsed and drained
• 1/2 tsp baking soda
• 1 1/4 tsp. vinegar (be careful to measure correctly)
• 1 tsp vanilla (optional)
• 1/4 cup chopped nuts and mini chocolate chips (optional)

Directions (Preheat oven to 350 degrees F)

1. Mix the mashed avocado, banana, apple sauce, and cocoa in a large mixing bowl using a spoon.
2. In a food processor or blender, pulse and blend the black beans with the egg until pure and smooth.  Fold this mixture into those of item 1.
3. Add the baking soda and flour and mix just until blended.   Add the vinegar and along with the optional ingredients (if using).  Mix gently until well incorporated, about ten strokes or 20 seconds.
4. Pour the browning mixture into an 8x8 pan lightly coated with cooking spray.
5. Place the pan in the oven and bake for 24-26 minutes or until the center no longer looks "sticky."  Remove from the oven and cool for about 20 minutes before cutting.  

Notes:  

Nutrition analysis excludes optional ingredients.

Thinking Outside the Box

Although brownies are mostly not considered a dietitian-approved food, the concept of building a healthy eating pattern where foods can fit is what dietitians promote. There can be room in most eating patterns for a sweet treat here and there. The key to developing healthy eating patterns is to watch the portion size and work to reduce added sugars and saturated fat as much as possible.

The easiest way to include the occasional indulgence in a healthy eating pattern is to make them at home so you can control the portion sizes and swap out ingredients to lower the saturated fat and added sugar. For example, use two egg whites instead of one whole egg, use an equal amount of avocado instead of butter, and use applesauce or mashed banana instead of the sugar or half the oil or butter.