Brownie recipe with black beans in place of much of the flour.

This recipe has agave nectar and lots of it, I know. But it has black beans in place of most of the flour. So I'm posting it to help people figure out how they can make substitutions to lower the GI and increase nutritional value of their treats.

BTW, You can also use more cocoa and less flour. I have a brownie recipe like that. And you can usually just reduce sugar in any recipe by at least 1/3 without affecting texture at all. I've done that for years because I've never liked things to be so sweet.

Brownies

Ingredients

1, 15 oz can black beans, drained and rinsed

cup agave syrup

cup self-rising flour

cup egg whites

cup unsweetened cocoa

2 tsp vanilla

1 tsp baking powder

6 tbsp mini semisweet chocolate chips

Directions

In a food processor, mix all brownie ingredients (except chips) together. Chop on high, until smooth. Clean off sides and blend for another 20 seconds. Add the chips in and stir well. Spread into the 8x8 baking dish. Cook for 20 minutes, until toothpick comes out clean. Cool for about 1 hour in dish at room temperature.

Frosting

Ingredients

6 oz fat-free cream cheese

A cup agave syrup

2 tbsp vanilla extract

2 tbsp semisweet mini chocolate chips, melted.

Directions

Preheat oven to 350A. Lightly spray a 8x8 baking dish with nonstick cooking spray. With a whisk attachment on an electric beater and blend all ingredients until light and fluffy. Spread evenly over the top of the cooled brownies. In a microwave safe bowl, melt the 2 tbsp of chips with a 2 second spray of nonstick cooking oil. Using a spoon, swirl the chocolate on top. Allow it to set in the refrigerator for 20 minutes. Serve and enjoy. Don't forget to have seconds!

Pumpkin pudding

On the Today show recently, their Joy whatshername who does the Joy Fit Club had a dessert or breakfast pudding made by mixing a can of pumpkin (not the pie filling, plain pumpkin) and a small container of vanilla yogurt. She used low or non-fat of course. Use your own homemade or non-dairy plain unsweetened yogurt. The pumpkin is a good source of fiber and beta carotene. Or you could steam some sweat potatoes to use instead of the canned.

I tried this but didn't care for it. I did use plain yogurt and did not add any sweetener or vanilla though.

Chocolate Milk:

Add a little unsweetened vanilla almond milk to pure cocoa powder to form a paste. Keep adding almond milk as you whisk. Then add stevia or xylitol. Not the same as the real thing but pretty darn close. You could even add a little coconut milk if you want a more creamy consistency. Makes good hot chocolate too.

I also came across this recipe for chocolate pudding. Haven't tried it yet but looks good. I would substitute the sugar with stevia or xylitol.

http://www.101cookbooks.com/archives/cocon...ing-recipe.html

3-minute chocolate cake in a cup

3 Tablespoons flour

3 Tablespoons sugar

3 Tablespoons Cocoa

1 egg

3 Tablespoons milk

3 Tablespoons oil

3 Tablespoons dark chocolate chips (pieces) optional

small splash of vanilla

In a large coffee mug: Mix dry ingredients, add egg and mix thoroughly. Add milk, oil, mix again. Finally chocolate, vanilla and mix again. Microwave on high 3 minutes for a 1,000 watt oven. The cake will rise above the mug, but then collapse a bit. Let cool a bit. This makes 2 small servings.

The above recipe has already been altered from the original by me to decrease the flour and increase the cocoa to make everything 3s so it's easier to remember and I think a lot more clever. And it's better that way.

The one time I tried it, I reduced the sugar to 2 T because I've always reduced sugar a lot, skipped the chocolate pieces and used my yogurt instead of milk as I usually do. And I use Hershey's special dark cocoa powder. And I imagine I used coconut oil. When I ate half while still warm I thought it was a little too bitter, even for my tastes, but when I had the second half the next day, I liked it fine. The texture is a little odd, but I think it was not unlike the packaged cupcake and twinkie things made by hostess and such. As far as I can recall what they are like.

I've planned to experiment with other sweeteners and flours, but haven't done it yet. And you can probably use water, coconut milk, etc for the dairy

^ Oh dear... that cake sounds divine, and I have all the ingredients to make it. hehe How much oil are we supposed to use? Have you tried Tree of Life's coconut oil? It doesn't taste like regular coconut oil - has more of a butter taste, so it would be awesome in this. I'd like to know "why" it doesn't taste like regular coconut oil though... will have to look into that. Thanks for all the fun recipes Alternativista.

^ Oh dear... that cake sounds divine, and I have all the ingredients to make it. hehe How much oil are we supposed to use? Have you tried Tree of Life's coconut oil? It doesn't taste like regular coconut oil - has more of a butter taste, so it would be awesome in this. I'd like to know "why" it doesn't taste like regular coconut oil though... will have to look into that. Thanks for all the fun recipes Alternativista.

Oops. It's 3 Tablespoons. 3T of everything except 1 egg, dash vanilla, 3 minutes.

^ Oh dear... that cake sounds divine, and I have all the ingredients to make it. hehe How much oil are we supposed to use? Have you tried Tree of Life's coconut oil? It doesn't taste like regular coconut oil - has more of a butter taste, so it would be awesome in this. I'd like to know "why" it doesn't taste like regular coconut oil though... will have to look into that. Thanks for all the fun recipes Alternativista.

 

Oops. It's 3 Tablespoons. 3T of everything except 1 egg, dash vanilla, 3 minutes.

 

Thanks! That's a lot of oil, but I'm still going to try this for a treat..... sounds like too much fun to pass up.

Edit: Gave it a whirl tonight... very tasty indeed! I used whole wheat flour, brown sugar, Stonyfield's vanilla yogurt (something I rarely buy!), coconut oil, and of course, the egg, cocoa powder and chocolate chips. Mine had a slight burnt taste, so perhaps 3 min. was a little long in my particular microwave. Still tasty though and definitely a fun treat.

Is Nutella good for you?

No!!! But it sure does taste good!!!! hahaha It was all over Europe when I visited, and I loved chocolate crepes made of Nutella. I found out though that is has hydrogenated oils... a big no no to stay away from.

 

 

Gosh darn it! I just had a Nutella-banana crepe It was good

 

Guess what?!!! I was in a European market the other day, came across Nutella, decided to check the ingredients once more, and "no hydrogenated oils" were listed!!!!! Guess they changed their ingredients!! A lot of companies are becoming more aware and changing their ingredients. I was happy to see that Nutella had as well!! Still not considered a "health" food, but I'm sure an occasional jar can't hurt... I picked one up for old time's sake.... hehe

 

Yay! Consumers really should demand healthier options from manufacturers.

I would like to learn to cook! I wish any of you could teach me! Who lives in Lowell , MA or near it? :/

 

I think I'm going to buy vitamix blender! I want to start cooking these healthy food.

Cooking is easy & fun! Just watch Nigella

Coconut Oil Fudge

 

Mix virgin coconut oil with cocoa powder, almond butter, nuts such as cashews or almonds and a sweetener like stevia. Put in freezer till firm. More decadant than chocolate. seriously, i effing love this stuff.

Has anyone made this??? I want to make it tonight but this post doesn't say how much of each Dx

Coconut Chocolate No-bake Macaroons:

http://www.freecoconutrecipes.com/index.cf...-bake-macaroons

Never mind I found the recipe. Anyway, this site I found has a TON of coconut recipes.

http://www.freecoconutrecipes.com/

Coconut Chocolate No-bake Macaroons:

 

http://www.freecoconutrecipes.com/index.cf...-bake-macaroons

Thank you for posting this recipe! I made it over the weekend - very delicious, and my sister said they are the best macaroons she's ever had! I didn't have maple syrup, so I used a cup of brown sugar instead along with about a 1/4th extra coconut oil, and I kept adding honey until it was sticky enough to form into little macaroon balls.

Coconut Oil Fudge

 

Mix virgin coconut oil with cocoa powder, almond butter, nuts such as cashews or almonds and a sweetener like stevia. Put in freezer till firm. More decadant than chocolate. seriously, i effing love this stuff.

 

Has anyone made this??? I want to make it tonight but this post doesn't say how much of each Dx

 

Did you give it a try? I've made this type of recipe before, and I just estimate at the ingredients - I'd say about 2 spoonfuls nut butter, 1 spoonful coconut oil, 1 spoonful cocoa powder, and one spoonful honey (I don't like stevia in food for some reason - just a personal preference though).

Grain Free Triple Chocolate Chocolate Chip Cookies Grain free

Ideally, you should soak and cook your own beans for this rather than use canned.

http://www.doctoroz.com/videos/triple-choc...te-chip-cookies

With 3 kinds of chocolate for flavor in Chef Rocco Dispirito's recipe, you won't miss the fat and sugar in the standard version of this most beloved cookie.

Ingredients

Makes 20 cookies

1 serving: 45 calories

1.4 g fat

2 g protein

9 g carbohydrates

0mg cholesterol

2 g fiber

32 mg sodium

tsp vanilla extract

1/3 cup unsweetened cocoa powder, sifted

1 cup canned white cannellini beans, rinsed and drained

2 tbsp light agave syrup

3 large egg whites

1 cups granulated artificial sweetener

cup dark chocolate-covered cacao nibs

cup mini chocolate chips

Directions

Preheat the oven to 375EsF. Line 2 baking sheets with parchment paper and spray lightly with cooking spray. Set aside.

In the bowl of a food processor, combine vanilla, cocoa, cannellini beans, and the agave syrup, and blend the mixture until smooth, about 3 minutes, scraping down the side of the bowl halfway through blending.

In the bowl of a mixer fitted with a whip attachment, beat the egg whites until they form soft peaks. Gradually beat in the artificial sweetner. Continue to beat the whites until they are creamy and nearly stiff. Add 1/3 of the egg-white mixture to the cocoa bean mixture in the food processor. Blend to combine, for about 30 seconds. In 2 batches, fold the lightened cocoa mixture into the egg whites until they are almost fully combined. Add cacao nibs to the batter. Fold batter until cacao nibs are evenly dispersed and cocoa mixture is completely incorporated.

Drop mounded spoonfuls of batter onto the prepared sheets. Spread batter out to form cookies about 2 inches in diameter. Sprinkle the chocolate chips on top of the cookies.

Bake for 20 minutes, rotating the pans one turn halfway through baking. Using a metal spatula, transfer cookies to wire racks to cool.

Cocoa and Coconut Balls (grain free, no baking)

http://www.marksdailyapple.com/cocoa-and-coconut-snacks/

1/2 cup each:

* Almonds

* Walnuts

* Pecan nuts

* Hazel nuts

* Pumpkin seeds

* 3-6 dates

* 2-4 tablespoons virgin coconut oil

To taste:

* Unsweetened cocoa powder

* Freshly ground coffee

* Shredded coconut

Instructions:

Run the nuts and pumpkin seeds in a food processor until ground into a fine flour.

Remove the nut flour and grind the dates and shredded coconut in the food processor until smooth.

Mix these ingredients together with coffee and cocoa powder according to taste.

Finally, add the coconut oil and mix it all together by hand. Roll the paste into small nibbly balls and sprinkle them in shredded coconut.

These snacks should be refrigerated to become firm.

Baked Hot Chocolate Recipe

Reduce or substitute the sugar and/or use low sugar chocolate (un or bittersweet).

Ingredients (serves 4):

9 ounces 62% semisweet chocolate, finely chopped

6 tablespoons (3 ounces) unsalted butter cut into cubes

4 large eggs

1/4 cup granulated sugar

whipped cream

Directions:

1. Position a rack in the middle of the oven and preheat oven to 350 degrees F. Arrange four 1-cup ovenproof coffee cups or mugs or 8-ounce ramekins in a baking or roasting pan.

2. Place the chocolate and butter in the top of a double boiler set over gently simmering water, and whisk occasionally until the chocolate has melted and the mixture is smooth. Remove from heat and set aside.

3. Stir the eggs and sugar together in the bowl of stand mixer then set over the simmering water and stir until warm to the touch.

4. Place the bowl on the stand mixer and using the whisk attachment, beat for 3 to 5 minutes until light and fluffy.

5. Remove from the mixer, and fold the eggs into the chocolate mixture until it is light and smooth.

6. Spoon the batter into the cups. Add enough very hot water to the baking pan to come halfway up the side of the cups. Bake for 15 to 20 minutes. The baked hot chocolate will be done when the tops lose their glossy finish. A wooden skewer inserted in the top will emerge clean, but batter toward the bottom of the cup will still be very moist.

7. Carefully remove the cups from the pan. The cakes can be served warm, at room temperature or covered and refrigerated for up to 1 day. To reheat, bring to room temperature and place in a preheated 350 degrees F oven for 5 minutes, or until warm.

8. Serve topped with a dollop of cocoa whipped cream.

Sauted Peach or Nectarine Slices

I just tried this and it was absolutely delicious. Similar to the previously mentioned apples slices, saute peach or nectarine slices in a little butter, just until softened. Don't over cook or add sugar. With no added sweetener, they make the same kind of thick sauce you get in pie and cobbler.

Sprinkle with whatever spices you put in peach pie or cobbler. I used my usual Chinese 5-spice powder which is a blend of ginger, cinnamon, and 3 other spices of course.

Have with yogurt or ricotta and/or nuts, use it to top your french toast or coconut or nut butter banana pancakes (see the breakfast recipe thread) or just with some nuts (something with fat to lower the GI)

Breakfast 'Ice Cream' recipes from the Sneaky Chef

(creator of recipes for kids that involve sneaking veggies into foods kids will eat. Reduce or substitute the sugar.)

* Extra sneaky strawberry breakfast ice cream

* 1/4 ripe avocado

* 1/2 cup frozen strawberries, without syrup or added sweeteners

* 2 tablespoons plain yogurt

* 1 tablespoon honey or sugar

* Banana breakfast ice cream

* 1 frozen banana, cut in pieces (about 1 cup)

* 2 tablespoons plain yogurt

* 1 tablespoon honey or sugar

* Chocolate banana breakfast ice cream

* 1 frozen banana, cut in pieces (about 1 cup)

* 2 tablespoons plain yogurt

* 1 tablespoon honey or sugar

* 1/2 teaspoon unsweetened cocoa powder

Preparation

The name alone makes kids giggle and school mornings go a bit smoother. Your kids will think you're the best when you call them into the kitchen for their morning ice cream! These two-minute recipes are fun enough to entice even the grumpiest kids.

Your food processor is the only way to puree the frozen fruit without having to add a lot of liquid and for these small quantities, a three-cup mini food processor works best. These recipes can be quickly converted to a thinner smoothie by adding an extra 1/2 cup of milk to all the variations below and then mixing them in the blender.

For each of the breakfast ice creams (strawberry, banana, chocolate banana), put all ingredients in food processor and puree on high hold on tight, the first few seconds are a bit rough until the mixture smoothes out. Each makes about 1 1/2 cups of ice cream.

Tips

Another sneaky hint: Make popsicles out of these ice creams by pouring them into ice pop molds and freezing the night before. It's double the fun to eat it this way in the morning!

3-minute chocolate cake in a cup

 

3 Tablespoons flour

3 Tablespoons sugar

3 Tablespoons Cocoa

1 egg

3 Tablespoons milk

3 Tablespoons oil

3 Tablespoons dark chocolate chips (pieces) optional

small splash of vanilla

 

In a large coffee mug: Mix dry ingredients, add egg and mix thoroughly. Add milk, oil, mix again. Finally chocolate, vanilla and mix again. Microwave on high 3 minutes for a 1,000 watt oven. The cake will rise above the mug, but then collapse a bit. Let cool a bit. This makes 2 small servings.

 

The above recipe has already been altered from the original by me to decrease the flour and increase the cocoa to make everything 3s so it's easier to remember and I think a lot more clever. And it's better that way.

 

The one time I tried it, I reduced the sugar to 2 T because I've always reduced sugar a lot, skipped the chocolate pieces and used my yogurt instead of milk as I usually do. And I use Hershey's special dark cocoa powder. And I imagine I used coconut oil. When I ate half while still warm I thought it was a little too bitter, even for my tastes, but when I had the second half the next day, I liked it fine. The texture is a little odd, but I think it was not unlike the packaged cupcake and twinkie things made by hostess and such. As far as I can recall what they are like.

 

I've planned to experiment with other sweeteners and flours, but haven't done it yet. And you can probably use water, coconut milk, etc for the dairy

I tried this tonight. One serving was about twice as big as I needed probably, but it was still quite good. I zapped it for 4 minutes, but three probably would have been better (it was a little dry), but my microwave is a little strong either way. I used olive oil because that's what I had on hand, but coconut oil would probably add some niiice flavor. Some semisweet chocolate chips would have been good (for moistness) but I didn't want to over-do it (having a good skin day-don't want to screw it up!). Also, I used rice flour. Coconut flour would be a good alternative for paleos, which I normally identify as, but I find I can cheat occasionally on a small amount of grains with few problems (and I didn't have any coconut flour).

Ok, now that I read through the more recent posts, I wish I had tried the baked hot cocoa instead (since it's flour free!) Oh well :] I'll save it for next time.

3-minute chocolate cake in a cup

 

 

I tried this tonight. One serving was about twice as big as I needed probably, but it was still quite good. I zapped it for 4 minutes, but three probably would have been better (it was a little dry), but my microwave is a little strong either way. I used olive oil because that's what I had on hand, but coconut oil would probably add some niiice flavor. Some semisweet chocolate chips would have been good (for moistness) but I didn't want to over-do it (having a good skin day-don't want to screw it up!). Also, I used rice flour. Coconut flour would be a good alternative for paleos, which I normally identify as, but I find I can cheat occasionally on a small amount of grains with few problems (and I didn't have any coconut flour).

 

Yes, I have made it with coconut flour, coconut oil and added some dried coconut to make up bulk since I used a a packet of stevia in place of sugar. It was even better. It didn't have the odd twinkie-like texture of microwaved cake.

This is rich, fabulous and healthy! Check out the many health benefits of coconut milk - it can even help with weight loss, so this might go a good alternative chocolate treat for during the holidays. I'm still experimenting a little with this recipe, but it tastes very similar to chocolate Bliss ice cream. If you come up with other ideas or combinations, do tell!!

Chocolate Coconut Mousse (Coconut oil helps burn fat!)

Blend:

• 5 tablespoons cocoa powder
• 3 tablespoons honey
• 1 tablespoon vanilla extract
• 1 can coconut milk (I like the Thai brand).

Drain water from coconut milk (you may need to refrigerate it first so that the water and cream separates). Blend ingredients and refrigerate for a few hours until mixture has thickened into a mousse like texture.

Note: Look for a natural brand of vanilla extract without artificial flavorings or propylene glycol. I sometimes like to drizzle a little honey and sprinkle some cinnamon on top. It's also delicious with berries.

my favorite healthy desserts:

 

Coconut Oil Fudge

 

Mix virgin coconut oil with cocoa powder, almond butter, nuts such as cashews or almonds and a sweetener like stevia. Put in freezer till firm. More decadant than chocolate. seriously, i effing love this stuff.

 

Coconut Milk Ice Cream

 

Get a can of high quality coconut milk, preferable organic and place it in fridge for several hours until cream separates. drain liquid and then mix cream with vanilla, stevia, nut butter and melted 100 percent chocolate mixed with stevia. put in freezer and stir occasionally for a rich, decadant yummy treat.

 

Creamy Banana Nut Smoothie

 

In blender mix one banana, a big tablespoon of nut butter, flaxseed, cinnamon, fresh ginger and a little almond milk.

OH MY GAWSH!! THESE SOUNDS AMAZING!!!! I'm trying the fudge soon!!

You guys gotta try this! My own special Paleo Pumpkin Cookies! No dairy, no gluten, low sugar, low carb.

Mix in this order

1 omega-3 organic egg

3/4 cup hemp milk - use whatever milk you use

1 tbl pure maple syrup

1/4 cup melted coconut oil

1 tsp baking soda

1 tsp baking powder

10 drops alcohol free stevia

tbl flaxseed meal- completely optional

dash of cinammon

1/2 cup-1 cup pure 100% organic pumpkin

3/4-1 cup coconut flour

Add the coconut flour a 1/4 cup at a time until you get a nice consistency for a cookie batter. Then just roll into balls and put on non stick cookie sheet. Bake on 350 for 10-15 minutes. AMAZING. Awesome part is, I put them in the fridge after a couple, and in the morning they taste even better after being in the fridge over night. They are super moist and rich, so good.

Ok, I'm not saying this is good for you. But that it sounds to me like a worthwhile indulgence once in a while. Ricotta is made with whey which is less problematic intolerance-wise than other dairy products. It is insulinemic though. I'd use dark, low sugar chocolate and skip the chocolate wafers. Maybe put a layer of cacao nibs instead. Or slivered almonds, coconut, etc.

Chocolate-ricotta icebox cake

Allie Lewis Clapp

Ingredients

* Nonstick cooking spray

* 2 15-ounce containers ricotta

* 12 ounces semisweet chocolate, melted and cooled, plus more, shaved, for topping

* 1/2 9-ounce package chocolate wafer cookies

Preparation

Spray an 8 -by-4 -inch loaf pan with the cooking spray. Line the pan with 2 crisscrossed pieces of parchment paper, spraying between the layers (to keep them in place) and leaving an overhang on each side.

In a food processor, puree the ricotta with the melted chocolate until very smooth, about 1 minute.

Layer a third of the ricotta mixture, then half the cookies, in the pan; repeat, then top with the remaining ricotta mixture. Refrigerate for at least 12 hours and up to 2 days.

Using the parchment overhang, lift the cake out of the pan, transfer to a platter, and slice. Sprinkle with the shaved chocolate.

TIP: For a silky-smooth filling, make sure you process the ricotta and chocolate long enough and occasionally scrape down the side of the food-processor bowl.

Serving Size

Serves 8

Edit: I made this (sortof) and it is delicious. I made approximately half the amount and didn't measure anything. I plan to try making it with cocoa and stevia instead. And I just stirred it. i didn't care if it was silky smooth. In fact, I like the grainy texture of ricotta. If I wanted it smoother, I'd use a hand mixer in the same bowl I melted the chocolate then mixed in the other ingredients.

I plan to try it with cocoa instead. I know I have instructions for mixing cocoa and I imagine oil to replace melted chocolate around somewhere.

Apple Cupcakes

I spotted this on a blog that said it was stolen from Martha. Stewart I assume.

Cut apples in half crosswise, the way you do so that you see a star in the middle. scoop out the core. spread with nut butter and sprinkle whatever you keep on hand on top: Nuts, seeds, dried fruit, oat/nut/seed/fruit crips topping (there's a few recipes here), chocolate, cacao nibs. You can stir stuff into your nut butter like cocoa, etc.

Avocado and coconut Ice cream:

Detailed instructions with pictures:

http://patismexicantable.com/2011/04/avocado-ice-cream.html

Adjust/substitute the sweetener, of course.

AVOCADO AND COCONUT ICE CREAM

Helado de Aguacate y Coco

Serves 6

 

INGREDIENTS

3 large ripe Hass avocados, about 2 pounds, halved, pitted, pulp scooped out (about 3 cups)

2 tbsp fresh squeezed lime juice

1 1/2 cups coconut milk

3/4 cups sugar, more to taste

1/4 cup dried shredded coconut, lightly toasted, optional for garnish, or toasted almonds, pine nuts or pistachios

 

TO PREPARE

Cut the avocados in half, remove the pit and scoop the pulp out. Cut the pulp into chunks and place it in the blender or food processor. Add the coconut milk, sugar, and lime juice, and puree until smooth.

 

Process the avocado-coconut puree in you ice cream maker, or ice cream ball, according to the manufacturers instructions. Place in the freezer for a couple hours for firmer ice cream. If you don't have an ice cream maker you can serve it as a cold mousse, or you can also freeze it and serve it as ice cream, but it will be a little less fluffy. But its still good!

 

Lightly toast the shredded coconut on a small saute pan set over medium-low heat, stirring constantly so it does not burn. It will take less than a minute. Once the coconut becomes fragrant and acquires a tan, remove and set aside. Sprinkle over the ice cream.

On the TV show, she made it with one of those ball ice cream makers they sell for camping and such. You use rock salt and throw the ball around to mix it while the ice cream sets.

Avocado Cocoa pudding

Ingredients

 

6 dates

1/2 avocado

4 tbsp high quality cocoa

1-2 tsp water (optional)

 

Directions

 

Place all ingredients in a food processor and purAe until smooth. Add 1-2 tsp of water if mixture is not blending.

Recipe courtesy of Kate Geagan, MS, RD via the Doctor Oz show.

Note: 6 dates sounds awfully sweet. I'd reduce.