Black Bean Brownies - Naturopathic, Paleo goodness!

We're known for showing off our baking at the clinic, and when Dr. Sarah brought in her adzuki brownie's last week it reminded me that I should dust off my own recipe. These brownies are high in fiber, protein, antioxidants, healthy fat and are grain free and vegan! And yes, the kids seemed to really like them (asking for seconds is a good sign). Here is my version:

Put the following ingredients into your blender:
1 ripe banana
1 cup almond milk
1/3 cup honey or maple syrup
2 Tbsp coconut oil
1 can of rinsed black beans
(option: if you have a great blender, you can add a full raw beet, peeled, into the ingredients. This takes the nutrition to a whole other level - I did so in the picture you are seeing and it gives it a bit of a reddish hue, such as a red-velvet cake would! the cocoa masks the beet taste!)

Blend until all ingredients are incorporated and smooth.

In another bowl mix 1/3 cup ground flax, 1/2 cup coconut flour, 1/2 cup dark cocoa, 1 tsp sea salt, 1 tsp vanilla (optional 1 tsp cinnamon). Pour liquid mixture into your dry ingredients incorporating gently. Optional - add in 1/2 cup chocolate chips or carob chips at this point.

Pour into parchment lined 8x8 inch baking pan. Bake at 400C for 45 min.

Once cool, top with a thin layer of icing:

1/3 cup cocoa powder, 1 tsp vanilla, 1/4 cup coconut oil, 1/4 cup honey. Let it cool and pour over brownies. Once you refrigerate this icing will get hard because of the coconut oil.
OPTION: instead of the icing melt some dark chocolate overtop.


Enjoy!

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
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Recipe for My Delish Vegetarian Dinner!

As requested from my Facebook page, here is the recipe for my dinner the other night. I've tried several bean burger recipes and they're either too time consuming or don't taste so good, so I was happy to see this recipe from 'The Happy Herbivore' which I have tweaked slightly: Bean Burgers: 1 can black beans, rinsed 1 can white kidney beans, rinsed 2 tsp garlic powder 2 tsp onion powder 1/3 cup ground flax seeds 1/2 cup oats 3-5 TBSP mustard (whatever kind you like...this is for flavor and moistness). Put everything into a bowl and mash it up. Shape into burger patties, put on baking sheet lines with parchment and bake at 400F for 15-20 min. You can serve these on a bun, but I didn't. I served them as a side, so they were a little messy, but who needs all that bread!! My sides were: Smashed Potatoes: Bake as many potatoes as your family will eat. Wash them well, bake in the oven at 450F until fork tender (about 35-45 min), then use a mug to 'smash' the potato down a little (roughly an inch thick) - the skin will crack open. Then drizzle with a good amount of olive oil and put back in the oven until slightly golden brown (about 10 min). sprinkle with sea salt. These are DELICIOUS and the kids love them. You can serve with a side of plain/greek yogurt. Simple Grated Carrot salad: Grate 4-5 large carrots (I use my food processor). Add 2 Tbsp olive oil, 1 Tbsp grated ginger, drizzle of lemon juice and salt and pepper to taste. Toss and serve. This meal combo has everything you need - protein, health fats, fiber and antioxidants! everyone is happy! Enjoy! Dr. Anna Falkowski HBSc, ND. Naturopathic Doctor & Clinic Director Vitality for Life Health Center www.vitalityforlife.ca Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists. Follow us on facebook Follow us on Twitter: @NaturoDoctor

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Bean Cookies - who knew??

As I've been off on a short maternity leave with my daughter, I've had plenty of time to watch tv while I cater to my newborn nursing, cuddling, rocking to sleep etc. In fact, I've been watching a LOT of Food Network (one of my favorite indulgences). The other day I watched the Spice Goddess make some lentil cookies. The recipe looked wonderful and I have never used cooked beans in cookies. I decided to give it a try. I didn't have the same green lentils that she used, so in my first attempt at the cookies I used adzuki beans, and the second time I used mung beans. Both turned out amazing. I am assuming any 'small' bean is suitable since they're milder and easier to digest than larger beans. The first time i made the recipe I used an egg like required, but the second time I didn't (I substituted 1 TBSP of ground flax seed in a couple TBSP of warm water) and there was no difference!
These cookies are wonderful. My friend Denise dropped by the day I made them and she would vouch for these tasty cookies:)
These are a wonderful way to sneak beans into your child's diet - they are high in fiber, protein and folic acid.
Here is my recipe:
whisk or use your blender to mix the following until smooth:
1.5 cups cooked beans (green lentils, adzuki or mung)
3/4 cup butter (softened)
3/4 cup packed brown sugar
1 tsp vanilla
1 egg OR 2 TBSP ground flax seed in 3-4 TBSP warm water (let sit 2 min, the add to mixture)

In a separate bowl combine your dry ingredients:
1 cup whole wheat flour (or substitute a gluten-free one)
1 1/4 cup whole oats
1/2 cup flax seeds
1 tsp cinnamon
1/2 tsp salt
1 tsp baking soda
1/2 cup chopped almonds
1/2 cup dark chocolate chips
optional: 1/2 cup pumpking or sunflower seeds

Mix your dry ingredients into the wet ones and mix together until incorporahttp://www.blogger.com/img/blank.gifted. Spoon your mix onto a parchment lined cookie sheet, flatten gently with your hand, and bake at 350F for 22min. Remove from oven and cool at least 10 min - the cookies will harden as they cool so don't overcook them! Enjoy!

Dr. Anna Falkowski
Vitality for Life Health Center
www.vitalityforlife.ca

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!

Mung Bean Soup

Yesterday I winged a mung bean soup (adapted from Delicious Detox) because i didn't have all the ingredients necessary for the exact recipe. It turned out great. A note about Mung beans - because they're small, they're more digestable.
Ingredients:
3 cups mung beans
2 medium onions
3 stalks celery
2 carrots
3 cloves garlic
1 large sweet potato diced
water
oregano, basil, bay leaf, salt and pepper and Bragg's liquid seasoning to taste

Soak your mung beans in hot water for 3 hrs, rinse and strain. In a large pot use a little olive oil to sautee the onion, celery, garlic and spices. After a few minutes add the mung beans, sweet potato and enough water to cover the whole soup by about 3 inches (the mung beans expand). simmer for 30-40 min, puree with a hand blender and adjust the seasonings to taste.
I served mine with a dash of tobasco and a spoonful of my plain home-made yogurt. Yummy!

Dr. Anna Falkowski HBSc, ND.
Naturopathic Doctor & Clinic Director
Vitality for Life Health Center
www.vitalityforlife.ca

Vitality for Life is an integrative health clinic in Barrie, Ontario. We offer the services of a Naturopathic Doctor, Chiropractor and massage therapists.

Dr. Anna Falkowski HBSc, ND
Naturopathic Doctor, Clinic Director
info@vitalityforlife.ca
www.vitalityforlife.ca
Twitter: @NaturoDoctor
We're On Facebook!