It’s trendy now to have a slice of chocolate chilli cake, but black turtle beans as well? Why?
Any chance you get to add some black beans to your diet would be a good thing, they are loaded with a rare combination of both protein and fibre. One cup of black beans contains 14 grams of protein – the same amount as a 50 gram serving of a meat like chicken or a fish like salmon? And the 15 grams of fibre from that same one-cup serving is the equivalent of eating 3 cups of broccoli, 4 cups of Brussels sprouts, or 15 plums?
This amazing protein-fibre combination isn’t found in any fruit, vegetables, grains, meats, dairy products, nuts and seeds, or seafood. And this explains why black beans are so incredibly good for your digestive tract, the blood sugar regulatory system and the cardiovascular system.
Plus – there’s more: the skin of black beans contains a high amount of phytonutrients, called anthocyanins. Anthocyanins are responsible for the deep reds, blues, purples, and magenta colours also found in blueberries, grapes and açaí, all of which we know to be powerful antioxidant-rich foods. These compounds decrease the risk of heart disease and cancer. They may also aid in the prevention of macular degeneration by protecting the eyes from free radical damage, increasing circulation and stabilizing collagen structures (which hold tissues together).
Imagine all this power, made into a cookie! Protein, fibre, and powerful antioxidants. I make these cookies small to have on hand in the fridge to help me through chocolate cravings when they arise. They are not sweet and I like to think of them as an “adult” cookie.
Ingredients (18 small cookies)
400g tin organic black turtle beans, rinsed well and drained
2 tbsp. organic coconut oil
1/3 cup organic coconut sugar
1/3 cup organic cocoa powder
1/4 tsp. coarse sea salt
1/4 tsp. cayenne pepper
1/3 cup maple syrup (or raw honey / agave syrup)
2 Tbsp. chia seeds
1 tsp. vanilla extract
1/3 cup chopped dark chocolate (70% or higher) broken into small pieces
1/4 cup chopped dried cranberries (or dry some sour cherries)
1. Preheat oven to 180C. Line a baking tray with baking paper.
2. Mix chia seeds, maple syrup, and vanilla in a bowl and set aside for 15 minutes to form a gel.
3. Place drained and well-rinsed beans, coconut oil, coconut palm sugar, cocoa, salt and cayenne in a food processor and blend until well combined. Add maple syrup and chia mixture and pulse to incorporate. The batter should hold together. Remove blade from the food processor and add chocolate pieces and cranberries. Fold to incorporate.
4. Spoon cookie batter onto lined baking sheet. Using the back of the spoon, flatten the top of cookies slightly, as they will not spread when baking.
Bake for 15 minutes until the edges are browning. Cool and eat. Store in the fridge.
Note: these cookies are not very sweet, they are rich and satisfying by only eating one at a time…
Linda Wells is a raw fooder on the NSW mid north coast who teaches raw food classes and provides an Eat Right At Work class to organisations who focus on healthy employees. www.itsuptoyou.com.au