Thursday, April 24, 2014

Dr Fuhrman's High Fiber Brownies

Brownies

Ingredients
2 cups cooked black beans or canned no-salt-added or low-sodium black beans, drained
10 Medjool dates (for some it may need to be sweeter add a couple more dates)
2 tbsp raw almond butter
1 tsp vanilla
1/2 cup natural, non-alkalized cocoa powder (raw cacoa powder can be used)
1 tbsp ground chia seed (for ground flax seed)
Raspberries or other berries for topping

Directions: Preheat oven to 200°F. Blend the black beans, dates, almond butter and vanilla in a food processor or high powered blender until smooth.

Add the remaining ingredients and blend again. Pour into a very lightly oiled 8x8-inch baking pan and bake for 1 1/2 hours.

Cool completely before cutting into small squares. Top with raspberries or other berries.

Nutrition Facts

User Entered Recipe
  16 Servings
Amount Per Serving
  Calories91.8
  Total Fat1.7 g
     Saturated Fat0.3 g
     Polyunsaturated Fat0.2 g
     Monounsaturated Fat0.1 g
  Cholesterol0.0 mg
  Sodium1.0 mg
  Potassium240.2 mg
  Total Carbohydrate18.6 g
     Dietary Fiber4.3 g
     Sugars10.2 g
  Protein3.2 g
  Vitamin A0.5 %
  Vitamin B-120.0 %
  Vitamin B-62.8 %
  Vitamin C0.0 %
  Vitamin D0.0 %
  Vitamin E0.1 %
  Calcium2.9 %
  Copper10.1 %
  Folate8.8 %
  Iron6.1 %
  Magnesium9.8 %
  Manganese12.2 %
  Niacin2.0 %
  Pantothenic Acid    1.8 %
  Phosphorus    5.9 %
  Riboflavin1.7 %
  Selenium0.9 %
  Thiamin4.1 %
  Zinc3.3 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


This is for a typical brownie if you would like to compare check out the difference in carbs, sugar, and fiber
Nutrition Facts
User Entered Recipe
  1 Serving
Amount Per Serving
  Calories132.3
  Total Fat3.6 g
     Saturated Fat0.8 g
     Polyunsaturated Fat0.0 g
     Monounsaturated Fat0.0 g
  Cholesterol0.0 mg
  Sodium87.6 mg
  Potassium0.0 mg
  Total Carbohydrate23.5 g
     Dietary Fiber0.0 g
     Sugars14.9 g
  Protein1.4 g
  Vitamin A0.0 %
  Vitamin B-120.0 %
  Vitamin B-60.0 %
  Vitamin C0.0 %
  Vitamin D0.0 %
  Vitamin E0.0 %
  Calcium0.0 %
  Copper0.0 %
  Folate0.0 %
  Iron4.7 %
  Magnesium0.0 %
  Manganese0.0 %
  Niacin0.0 %
  Pantothenic Acid    0.0 %
  Phosphorus    0.0 %
  Riboflavin0.0 %
  Selenium0.0 %
  Thiamin0.0 %
  Zinc0.0 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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