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From a publication of Physician’s Committee for Responsible Medicine,
20 favorite PCRM recipes, page10.
Ingredients:
Vegetable spray
15-oz can low-sodium black beans, drained, rinsed
½ cup pitted dates
½ cup all-fruit raspberry jam (NO ADDed SUGAR)
1 ½ tsp vanilla extract
1/8 cup to ¼ cup whole wheat pastry flour
½ cup Unsweetened cocoa powder
Preparation:
Preheat oven to 350 F and spray lightly an 8x8 inch baking pan with vegetable spray.
Put beans, dates, jam and vanilla into a blender or processor.
Blend or process until smooth.
Add the flour and cocoa and process again until smooth.
Spoon batter in prepared baking pan and smooth with spatula.
Bake for about 25 to 30 minutes or until set.
Cool completely before cutting into squares.
Store for up to a week in covered container in the fridge.
This recipe doubles nicely but use 9x13 pan.
**Soak the dates for at least a couple hours in water to soften them before putting in the blender. Save the date soaking water to moisten brownie mixture if needed or use to sweeten other recipes.
This is a refreshing, easy to prepare, non-dairy snack or dessert, especially on a hot day!
Prepare fruit ahead of time:
· Chunk and freeze peeled ripe bananas in a zip lock bag.
o You can even utilize the bananas that are getting too ripe to eat to help save on waste!
· Whatever other fruit is seasonal and inexpensive can also be frozen in preparation, i.e. blueberries, raspberries, strawberries, peaches, melon, etc.
o Place whole berries or sliced fruit on a cookie sheet and place in the freezer for about 10 minutes to allow the outside to freeze.
o Then transfer them to a zip lock bag and freeze.
o Freezing on the cookie sheet first helps keep them from sticking together and allows for easy removal of as much as you like without having to break up the frozen fruit.
Prepare the Banana “Ice Cream”
· Thaw banana for 5-10 minutes to allow it to soften.
o Usually 1 banana per person is a good amount.
· If you plan to utilize other fruit as well, thaw a handful, or about ½-1 cup of fruit of your choice
· Place them all in a blender or food processor and blend until creamy
· You might need a small amount of almond mild, water or other liquid to thin
· Other possible additives:
o Vanilla
o Cinnamon
o Nuts (either blended in or as a topping)
o Unsweetened cocoa powder
One of my favorites: Mocha Nut Cooler
Per banana
· ½ tsp of cinnamon
· ¼ cup of peanuts
· 1 scoop of coffee (I use decaf)
· 1 tsp unsweetened cocoa powder
Adjust ingredients to taste!
See the Healthy Recipes and Shopping Guide for details!
Are you ready for health?
Lifestyle Medicine
at
Memorial Health System
serving Marietta, Ohio
and the surrounding region!
Email: ddrozek@mhsystem.org
Office: 740-592-4229
FAX: 740-592-4010
