This recipe is an ode to my two favourite food bloggers at the moment: A Tasty Love Story and Deliciously Ella. They both focus on a super-healthy plant based diet and their recipes are fun, delicious and innovative. What I have done here is take inspiration from the Black Bean Chocolate Cake from A Tasty Love Story and the Sweet Potato Brownies from Deliciously Ella and smooshed them together, with a couple of twists to create some insanely delicious and very filling, gooey little morsels of love and nourishment.
One portion has a net carb load of only 13g and is a delicious nutrient dense, high fibre, gluten-free,vegan alternative to ’empty calorie’ snacks.
Black beans are extremely nutritious. They contain exactly the right balance of protein and indigestible fibre to help maintain digestive health and are also jam-packed with anti-inflammatory and anti-oxidant phyto-nutrients. Likewise, sweet potatoes are full of anti-oxidants, particularly beta-carotene, and have multiple other nutrients which block the formation of inflammation in the body as well. They are both extremely good at helping to regulate blood sugar levels and, combined with chocolate and nuts, as in this recipe, form a really healthy snack that won’t cause dramatic spikes in blood sugar levels.
- 1 cup black beans (approx half a can, 200g) You can use the other half to make Huevos Rancheros for breakfast tomorrow!
- 2 medium sized sweet potatoes, peeled and chopped (approx 300g)
- 1/2 cup coconut flour (or I sometimes use buckwheat flour)
- 1/2 cup ground almonds
- 14 medjool dates, pitted
- 100g dark chocolate with 85% cocoa solids
- 1/4 cup chopped roasted hazlenuts (optional)
- juice and zest of one organic orange
- pinch of salt
Pre-heat oven to 200 degrees.
Put the peeled and chopped sweet potatoes in a steamer and steam until very soft. Meanwhile pit the dates. When the sweet potatoes are cooked put in a blender, along with the beans and the dates and blend until smooth.
Melt the chocolate over a double boiler and add to the sweet-potato, bean and date mixture and blend well.
Put the coconut flour and ground almonds in a large bowl with a pinch of salt, add the blended ingredients and orange juice and zest and combine well together – the mixture will be quite stiff. Finally, add the roasted hazlenuts which have been roughly chopped. If you have a sweet tooth, you can also add 2 tablespoons of pure maple syrup at this stage, but personally I think they are sweet enough without.
Put the mixture in a lined baking tray and smoosh out to the corners.
Bake in the centre of the oven for approximately 30 minutes, or until a knife comes out clean.
Leave on a wire rack to cool before cutting.
Makes approximately 20 smallish, or 10 larger squares of yumminess. I prefer the smaller size for several reasons – it helps me eat less, the smaller size is within the 15g maximum net carb load recommended at any one meal for people on a low carb diet, and they are very filling!
Each square is half a portion of fruit/veg. Net carbs per portion are 14g.
Nutritional information courtesy of Weight Loss Resources, an extremely useful resource for anyone wanting to monitor food intake, exercise and get general dieting advice.