“Mmmm, I am craving a bean brownie”… That’s right, you’re right. It sounds more than weird. But that’s because you haven’t had a chance to try such a delicacy yet. With a pasty consistency, discreet aroma, and a light nutty taste, the black beans integrate into this brownie recipe without any problems, even with great success. Discover my proposal, and you will indeed be convinced of this.

Brownie first appeared in the United States. It was created by mistake when a chef added a significant quantity of melted chocolate to the dough of the cake he was preparing. Now Brownie is a dessert very well known and appreciated all over the world.

This bean brownie started as a real challenge because I wanted to create a healthier version, gluten-free and without added sugar. I took the job seriously, did a few tests, and had a bean brownie recipe without sugar and gluten in a few days (I admit, almost one week). I sweetened it with a ripe banana and maple syrup; instead of eggs, I used chia eggs and topped it with a nice hemp frosting to bring in some healthy fats. The big surprise was that the taste was not different from the classical version of Brownie with eggs, butter, and sugar.

Bean brownie with chocolate, black beans, and maple syrup will surely surprise your taste buds. Besides being unexpectedly tasty and nutritious, it is an excellent alternative to ordinary pastries and a safe option for those who avoid gluten.

Bean Brownie Bites with Hemp Seed Frosting

Necessary equipment:

• a food processor
• a medium mixing bowl
• a wooden spoon
• a muffin tin

Ingredients:

32 brownie bites

For brownies:

• 1 can of black beans, drained and rinsed
• 1 ripe mashed banana
• 3/4 cups of pitted Medjool dates
• 3/4 cups of dark cocoa powder
• 2 chia eggs (2 tablespoons of the seeds with 5 tablespoons of water)
• 1 tablespoon unsweetened almond milk
• 2 teaspoons of vanilla extract
• 1 teaspoon of baking powder
• 1/4 cup dark chocolate chips
• cooking spray coconut oil

For frosting:

• 1/4 cup of organic maple syrup
• 2 teaspoons of vanilla extract
• 1 cup of hemp seeds
• 3/4 cup of dark cocoa powder
• 3 tablespoons of unsweetened almond milk
• 1/2 teaspoon of sea salt

Instructions:

To make the Brownie:

1. Preheat the oven to 350°F (175°C) and prepare a muffin tin.
2. Add beans, mashed banana, and dates into a food processor and keep pulsing until well combined.
3. Add in the cacao powder, chia eggs, almond milk, and vanilla extract. Pulse until the mixture turns smooth.
4. Remove the bowl from the food processor and transfer the mixture to a medium bowl. Clean the food processor because you are going to use it again to make the hemp frosting.
5. Add in the baking powder and dark chocolate chips. Use a wooden spoon and stir the mixture gently.
6. Spray the muffin tin with cooking spray.
7. Fill the muffin tin evenly with the batter.
8. Bake for 12 to 15 minutes. Use a toothpick to check if the brownie bites are cooked; place it in the middle of the Brownie – if it comes out clean, then the muffins are ready; if traces of dough remain on the toothpick, they need to stay in the oven for some more minutes.

To make the frosting:

8. Add maple syrup, vanilla extract, and hemp seeds to the bottom of the food processor and pulse to combine until you get a creamy mixture.
9. Add in the cocoa powder, almond milk, and sea salt. Keep pulsing carefully until you can no longer see cocoa powder in the mixture.
10. Pulse once every 30 seconds so that the mixture will become fluffy and light.
11. Once the brownies are done, remove them from the oven and leave them to cool for at least 10 minutes.
12. Take the brownie bites out of the tin and drizzle them with the hemp seed frosting. Enjoy!

The best and healthiest Brownie, in the vegan version. Made from the best cocoa, this Brownie is a “must” for chocolate lovers!

Don’t know how to cook Brussels sprouts to make them tasty?

Brussels sprouts do not enjoy an “enviable” reputation. They have such a bad reputation that most people make all kinds of grimaces when they hear about Brussels sprouts. Because not everyone knows how to cook and what type of food it suits, Brussels sprouts are often avoided in supermarkets. And it’s a shame because it is a vegetable full of benefits, rich in all kinds of vitamins and minerals, and good quality proteins and carbohydrates, an aspect not to be overlooked if you are on a diet.

Brussels sprouts are a vegetable from the cruciferous family, which also includes broccoli, kale, cauliflower, cabbage, and has a taste that somehow combines the aroma of walnuts with the taste of broccoli, with the difference that the texture is much creamier.
These mini-cabbages have maxi-beneficial effects on our health and figure, thanks to the vitamins, minerals, proteins, and carbohydrates in the composition.

According to the USDA National Nutrient Database, 100 grams of Brussels sprouts bring only 43 calories, 0 grams of fat, 9 grams of carbohydrates (including 2.2 grams of sugars and 3.8 grams of fiber), and over 3 grams of protein. Also, your body will receive 195% of the RDA (recommended daily dose) of vitamin K, 125% of the RDA of vitamin C, and over 10% of the RDA of vitamin A, vitamin B6, folate, potassium, and manganese.

Tips and tricks:

• What do you have to do to make Brussels sprouts bitter? If you follow when cooking Brussels sprouts, there are two tricks that will reduce their bitter taste.
  First of all, it is advisable to cut the back of the Brussels sprouts and remove the two leaves on the outside. Secondly, the bitter taste will not feel as much if you cut the Brussels sprouts in half when you cook them.
• Freshly picked Brussels sprouts are much tastier than the ones we find in stores
• When you buy Brussels sprouts, choose smaller cabbages because they are sweeter than the larger ones
• Fresh Brussels sprouts do not taste bitter
• Make sure that the leaves are compact, strong, and intense green. This indicates that the Brussels sprouts are fresh
• If the leaves are scattered, yellowed, or withered and are soft, then they are not fresh and will not be tasty
• Brussels sprouts are stored in the refrigerator in a bag and can last 2-3 weeks.
  if you know you don’t eat it right away, you can keep Brussels sprouts in the freezer

Here is my favorite and simple method that will help you get delicious Brussels sprouts every time!

Roasted Brussels Sprouts

Necessary equipment:

• a large mixing bowl
• a medium skillet

Ingredients:

• 1 lb of brussels sprouts
• 2 tablespoons of extra-virgin olive oil
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon garlic powder
• 1/4 teaspoon of Kosher salt
• 1/4 teaspoon black pepper to taste
• 1 tablespoon of fresh lemon juice

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Wash and cut the brussels sprouts in half, lengthwise.
3. Put the Brussels sprouts in a large mixing bowl. Toss them with one tablespoon of extra-virgin olive oil, red pepper flakes, garlic powder, and Kosher salt and black pepper. Toss well to coat over each sprout thoroughly.
4. Heat the remaining tablespoon of olive oil in a medium skillet over medium heat. Then place the brussels sprouts in the skillet, cut side down.
5. Cover with a lid and cook on medium heat for about 5-7 minutes.
6. Remove the lid and transfer the skillet to the preheated oven.
7. Roast the Brussels sprouts for additional 10 minutes.
8. Enjoy them warm and drizzle with lemon juice if desired.

Even if you have never tried Brussels sprouts before, I encourage you to do it because this recipe is extremely simple but yet delicious.

Salads are the perfect choice when you want to eat something healthy and light, and you can combine them with all kinds of delicious dressings so that you can enjoy a good snack.

And if you don’t know what to choose and what to replace the traditional combination of oil and vinegar, here are some dressing ideas that will inspire you in the kitchen, are easy to prepare, and with which you will not fail.

5 quick and delicious salad dressing recipes

1. Simple vinaigrette salad dressing

3 tablespoons red wine vinegar
2 tablespoons honey
1 tablespoon Dijon mustard
1 tablespoon olive oil
juice from half an orange

Instructions: Add all the ingredients in a jar which you then have to close tightly. Stir well until the composition is homogeneous. You can put the jar cold, in the fridge, before pouring the dressing over the salad.

2. Dressing with strawberry vinegar and poppy seeds

1/4 cup balsamic vinegar strawberry cream
2 tablespoons orange juice
1/2 teaspoon of salt
1/2 tablespoon ground ginger
2 teaspoons of granulated onion
2 tablespoons olive oil
1 tablespoon poppy seeds

Instructions: Add the strawberry vinegar, orange juice, salt, ginger, and granulated onion to a blender and mix well. Gradually pour in the olive oil, and finally add the poppy seeds. Leave the dressing cold until you serve it.

3. Italian dressing

1/2 cup water
the juice from a lemon
1/2 cup red wine vinegar
2 cloves of garlic
1 tablespoon sugar
2 teaspoons smoked paprika
1 tablespoon dried oregano
1 tablespoon onion powder
2 teaspoons Dijon mustard
1 teaspoon dried thyme
salt and pepper to taste
2 tablespoons olive oil

Instructions: Add all the ingredients in a blender, apart from the olive oil, and mix well. Gradually pour in the olive oil and continue to mix until the composition becomes homogeneous.

4. Citronette dressing

1/2 cup of lemon juice
juice from a lime
1/2 cup orange juice
3 tablespoons of extra-virgin olive oil
2 bunches of green basil
4 strands of green rosemary
1/4 cup freshly chopped parsley
4 strands of green sage
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon honey or organic agave syrup

Instructions: Finely chop the basil, rosemary, parsley, and sage. Add the rest of the ingredients over the chopped greens and mix well. You can keep the dressing in the fridge.

5. Avocado dressing

1 medium avocado
2 tablespoons extra-virgin olive oil
1/2 cup water
a handful of fresh parsley
the juice from a lime
1 clove of crushed garlic
salt and pepper to taste

Instructions: Add all the ingredients to a blender and mix well until the composition becomes a homogeneous paste.

Useful tips for a successful dressing
As fast as salad dressing recipes are, you have to pay as much attention to the ingredients and quantities you use. Here are some tips that will help you make a delicious and flavorful salad dressing:

• Use olive oil, preferably extra-virgin, because it is fragrant, and you will get a much tastier dressing. For even more flavor, you can even use peanut or sesame oil;
  Vinegar should not be missing because it gives the dressing acidity and a strong taste.
• Opt for wine vinegar or other more flavorful assortments, such as balsamic strawberry vinegar cream. You can also use balsamic vinegar, but keep in mind that it has a stronger taste. As a substitute, you can opt for lemon juice and orange juice;
• Mustard should not be missing, especially if you make a vinaigrette dressing because it helps to bind the sauce;
• Taste the sauce as you prepare it to make sure you get the taste you want;
  If you prefer sweeter dressings, then you can add honey or even a few tablespoons of jam;
• Use fresh greens as much as possible because they are more fragrant than dried ones.

For some extra inspiration, here are some additional dressing ideas from famous bloggers:

Vinaigrette-based dressings

• Amy Gorin’s Grape Vinaigrette Dressing is a great idea for a slightly unusual vinaigrette dressing
• Nutrition Nuptials’ Pomegranate Apple Cider Vinegar Dressing recipe
• Healthy Inspiration Blog has this Sweet and Tangy Honey Balsamic recipe
• Bucket List Tummy has this Maple Dijon Apple Cider Vinaigrette recipe

Vegan creamy dressings

• Kara Lyndon’s Vegan Green Goddess Dressing is perhaps the most well known vegan creamy dressing out there
• Thinky Bites’s Lemon Tahini Dressing
• Kara Lydon’s Creamy Cashew Apple Cider Dressing
• Nutritious Vida’s Creamy Walnut Dressing

You can still experiment with all kinds of flavors, herbs, and ingredients, such as sesame, chia seeds, poppy seeds, or the like.

I’m sure you have seen spinach and artichoke dip by now, either on menu restaurants or when served at a home party. I love artichokes and spinach, but I must say I never thought they could make such a spectacular combo – spinach and artichoke dip. Why? In general, dips tend to be rich in saturated fats and low when it comes to nutritional value.

So, I recommend you try out this light version of the spinach and artichoke dip from the recipe below. A light version of the dip, which is still very creamy but without the extra fat and sodium.

Interesting Facts about Spinach and Artichoke Dip

Artichoke is a plant (not a vegetable) with multiple uses. It is used in various culinary preparations, in therapies, or as an ornamental plant. This makes it an interesting component when preparing Spinach and Artichoke Dip.

First of all, the best known of the uses of the artichoke is in gastronomy. The plant is enjoying increasing popularity. In the Mediterranean areas, where it originates, artichokes are considered a culinary delicacy. The artichoke bulb harvest period is considered a real holiday. In all the houses and restaurants in the respective region, only dishes are cooked that has artichoke as the main ingredient.

Artichoke is also used for therapeutic purposes. Over time, a number of health benefits of artichoke consumption were discovered. It can regulate intestinal transit, blood pressure, or blood cholesterol levels, making it a perfect ingredient in recipes like Spinach and Artichoke Dip.

Spinach is a versatile vegetable that you can enjoy both raw and cooked. You can find it in the fresh food aisle but also in the canned food aisle. However, it is best to opt for the raw version so that you benefit from all the nutrients in the composition of spinach.

Artichoke and Spinach Dip Nutrition

As studies show, this green leafy vegetable is rich in vitamins and soluble fats, minerals, and a wide variety of phytonutrients that your body can benefit from; Especially when included in a delicious Spinach and Artichoke Dip.

Consumption of white beans offers multiple benefits to the human body. It is rich in antioxidants and contains significant amounts of molybdenum involved in the detoxification process. White beans are an important source of fiber and protein and have a low glycemic index, which complements nicely in a Spinach and Artichoke Dip.

Like other types of beans, white beans are rich in minerals such as folic acid, magnesium, and iron. Another advantage of eating white beans is the low number of calories.

A cup of white beans can provide over 50% of the recommended daily amount of fiber. Although many people avoid including white beans in their diet due to flatulence, these berries are actually helpful in preventing constipation. Many people who suffer from irritable bowel syndrome consume beans to prevent such seizures from digestive disorders.

Oregano has vitamin A and vitamin K, as well as iron and manganese. Its phytochemicals have antibacterial properties.

A friendly reminder, if you choose canned white beans for this recipe, try to buy from brands that use BPA-free cans. You can check here which brands are BPA-free.

Light Spinach and Artichoke Dip

Necessary equipment:

• a medium skillet
• a wooden spoon
• a food processor
• an oven-proof glass baking dish

Ingredients:

• 1 small onion
• 3 garlic cloves
• 1 tablespoon of extra-virgin olive oil
• 1 cup white beans (soaked in water overnight) or 1 1/2 cup canned beans, drained and rinsed
• 6 oz of marinated artichokes from a jar
• 1 cup of blanched spinach
• juice from one half of a lemon
• 1 teaspoon of oregano
• 1/2 teaspoon of salt
• 1/2 teaspoon of ground black pepper
• optional: 1/4 cup finely chopped parsley

Instructions:

1. Dice the onion and grate the garlic cloves.
2. Preheat the oven to 350°F (176°C).
3. Pour the olive oil into a skillet and heat over low medium heat.
4. Add in the diced onion and caramelize under a cover for about 10 to 15 minutes, stirring occasionally.
5. Add in the white beans, garlic, and caramelized onions in a food processor and pulse until well blended and creamy. You might need to add some liquid. You can use the liquid from the marinated artichokes, as it enhances the Spinach and Artichoke Dip.
6. Add the artichokes, blanched spinach, lemon juice, oregano, salt, and pepper to the food processor. Pulse for another 30 seconds or until you get a creamy mixture.
7. Transfer the mixture to an oven-proof glass baking dish. Optionally, sprinkle the top with finely chopped parsley.
8. Bake for about 5-7 minutes.
9. Enjoy with veggie sticks or baked chips. You can also use the dip as toast or sandwich spread for a delicious Spinach and Artichoke Dip experience. Yummy!

For another great recipe, try my Greek eggplant dip!