Not only are you avoiding top food allergens with this recipe, but you’re also getting a hefty dose of fiber from the black beans and oats. I could write for days on the benefits of adequate fiber in the diet… heart health, blood sugar health, weight management, gut health, helping to feel full faster and for longer… the list goes on and on.

A recent Harvard study indicates that those who follow high-fiber diets have a 40% decrease in risk of developing heart disease. If heart disease runs in your family, this is definitely something to pay attention to. 40% is HUGE! Harvard Health also highlights the impact fiber has on reducing chances of overweight and obesity, diabetes, high blood pressure, high triglycerides, and high cholesterol. They even discuss a reduction in risk of developing breast cancer for those who follow a high-fiber diet including lots of fresh vegetables and fruits.

The key is to start eating healthy BEFORE you develop nutritionally-related health conditions, not to wait until you have the health concerns to start eating healthy. Though, if your health concerns are what triggered you to start trying to eat healthier, then it’s not too late to add benefits to your health. We are all human, and we can only do the best we can do.

One of the big problems with gluten-free diets is the lack of fiber in the diet. Gluten-free diets often consist of lots of potato and white rice based products, which tend to absorb and metabolize quickly, leaving you not satiated for long, and leaving you without the benefits of fiber. If you are restricted due to food allergies, you can get plenty of fiber with a diet rich in veggies, fruits, beans/lentils, and 100% whole grains that are gluten free (such as oats).

Of course, there are some GI conditions that may need a lower fiber diet, such as Crohn’s disease or recent intestinal surgeries. But if you are generally healthy without major gastrointestinal concerns, men should aim for at least 30 grams per day and women at least 25 grams per day.

These black bean brownies are also lower sugar than traditional brownies, sweetened with pure honey instead of heavily processed table sugar. My kids had NO idea these were healthy, and hubby loved them too!

Ingredients

• 1 can low-sodium black beans, drained and rinsed well
• 1 cup quick oats
• 1/2 cup honey
• 1/4-1/2 cup cocoa powder, depending on how rich you like your brownies
• 1/4 cup grape seed oil OR coconut oil OR butter or other oil of choice that can handle heat well (ex: avocado oil is not made for heat)
• 1 egg
• 1/2 teaspoon baking powder
• dash cinnamon
• 1 teaspoon vanilla
• 1/2 cup allergen-friendly chocolate chips (or regular chocolate chips if you don’t have allergies)
• Optional to top with walnuts, almonds, or cashews if you tolerate nuts

Method

1. Using a high-quality blender (I LOVE my Ninja), blend all ingredients EXCEPT chocolate chips until a smooth batter is formed. You may need to open the top to stir and scrape the sides a few times.
2. Stir chocolate chips in.
3. Grease a 12-part muffin tin or 8×8″ pan with cooking spray or oil/butter of choice. Transfer batter to greased pan  of choice evenly.
4. Bake at 350f for 15-20 minutes. Allow to cool for AT LEAST 5 minutes before cutting out of pan or transferring out of muffin tin.
5. Eat them all before everyone else does 🙂 Just kidding, sharing is caring!