Dessert Without Any Guilt

Dessert Without Any Guilt

Since it is Summertime, ice cream is a must, but regular ice cream isn’t the kind of treat you can enjoy a few times a week if you want to stay on track with a healthy lifestyle. Frozen banana ice cream is your best choice for a healthy dessert, because it is completely natural.It doesn’t need sugar, dairy, preservatives, artificial flavoring, or thickeners in order to make this treat tasty.

The carbohydrates that come from bananas provide a phenomenal source of energy. They also contain a good amount of fiber. Which promotes a healthy digestive system.

As we all know bananas are also high in potassium which helps increase energy, helps circulate oxygen throughout the body and also helps regulate proper water balance in the body to prevent bloating.

Overall the banana ice cream is a whole food derived naturally from a plant, and since it is a fruit it has natural sugars that are sweet enough to curb your sweet tooth with all of its added nutritional benefits. The goal is always to strive for plant based foods whenever you get the chance, that will always be your BEST option, even when it comes to dessert.

1 serving: Around 150 calories, 1 gram of fat, 27 grams of carbs, 3 grams of fiber. Calories increase with added ingredientsbanana

Frozen Banana Ice-Cream: can do peanut butter, chocolate chips, cheeries, strawberries, blueberries, cinnamon, and chia seed add ins.

2-3 bananas yields 2 servings

Peel, chop and freeze bananas for at least 2-3 hours, or overnight.

Blend bananas in blender with any desired ingredients. You can add 1 tsp of vanilla and a splash of almond milk if the ice cream is TOO think.

Once it reaches a smooth creamy texture, eat it up as soon as you can before someone else eats it!

This ice cream would be perfect to put on top of a black bean brownie.
Now keep an open mind while making these black bean brownies, they’re phenomenal for you and they’re gluten free and dairy free. Black bean brownies are a healthy choice because they are packed with fiber and protein that will fill you up and help you feel satisfied. Also the carbohydrates that make up these brownies are mainly derived from complex carbohydrates. Complex carbohydrates may be referred to as dietary starch and are made of sugar molecules .They are often rich in fiber, thus satisfying and health promoting.

Complex carbohydrates are commonly found in whole plant foods and, therefore, are also often high in vitamins and minerals, our complex carbohydrate in this case are the black beans we are using. Whereas simple carbohydrates such as the honey or maple syrup in this recipe are the types of carbohydrates we want to keep to a minimum and only enjoy sparingly. All simple carbohydrates are made of just one or two sugar molecules. They are the quickest source of energy, as they are very rapidly digested. They also are high on the glycemic index, which will raise your blood sugar levels, something diabetics definitely want to keep to a minimum.

Overall these brownies are decadent and they hit the spot. My suggestion is to let them cool for 20 minutes and then refrigerate after you cut them so they hold their form better.

1 serving out of 16 brownie slices are roughly:brownies

Calories: 100 calories

Fat: 5 g

Carbs: 30 grams

Protein: 10 grams

Fiber: 6 grams

Black Bean Brownies with Peanut Butter Swirl

Yield: Makes 16 Brownies

Black Bean Brownie Ingredients:

1 Can Black Beans (Rinsed and Drained)

3 Egg

1/3 Cup Pumpkin Puree (or unsweetened apple sauce)

1/2 Cup Natural Cocoa Powder

1/4 Tsp Sea Salt

2 Tsp Vanilla Extract

1/4 Cup Agave or Honey

2 Tbsp Maple Syrup

1 Tsp Baking Powder

1/4 Cup Dark Chocolate Chips or Enjoy Life Chocolate Chips (dairy free)-also my favorite!

Peanut Butter Swirl Ingredients:

1/3 Cup Natural Peanut Butter

Dash of Vanilla Extract

Directions:

Pre-heat your oven to 350 F.

Place all black bean brownie ingredients into your food processor and blend until smooth. You need to use a blender or food processor for this part in order to break up the beans properly.

Spray an 8×8 baking dish with a non-stick cooking spray

Evenly spread batter into baking dish.

On your stove-top melt peanut butter swirl ingredients and mix.

Dollop peanut butter swirl mixture with a spoon spaced out about an inch from each other onto the brownie batter.

Pull a knife back and forth through the batter creating your swirls.

Place in the oven and bake for 30-40 minutes.

Remove from oven when baked and let set in the baking dish for about 10-20 minutes.

Gently cut brownies, refrigerate, and enjoy!

By | 2014-06-22T08:21:35+00:00 June 22nd, 2014|C. Stanko, Fine Eating Pleasures, Kettlebell Training, Nutrition, Recipes|Comments Off on Dessert Without Any Guilt

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