Gooey Sugar Free Protein Brownies: Easy to Make and Healthy to Eat!

Ugh. Monday’s are just hard to enjoy; unless you have the day off. For some reason, I just wake up annoyed at everyone on Mondays…….sorry if you encounter me on this day. But, if I have some of these awesome brownies I made, I just might be in a better mood.



Like most of my posts might be for a while, I need to make them short. But before I just give out a recipe that you’d be crazy not to love, I should ask how your weekend was. So, how was your weekend?

Do anything fun? I know a few of you fellow bloggers had tests to study for and moving into a new place. Hope everything went well with the move if you did this, and that you’re acing those tests now! I remember cramming for big tests the night before. Procrastination still means you’re getting it done; right?


I’m glad to be finished with school, and although I’d love to go back for something I am actually passionate about (I have a finance degree now), I don’t like the thought of balancing full-time work and school; and the cost too! I value family, and would like to spend the time after work with family, in the kitchen (sorry, Kelley, I know I take forever!), or exercise.


Trying to find the right balance of exercise has been stressing me more than it should lately. When I was running all the time…I just ran…..all the time. Besides different paces and few bodyweight strength moves, there was nothing more to it. Now I am working on strength and trying to keep some cardio/endurance from my running days.



I want to be stronger, so I must lift heavy...not run all the time!!! This applies to healthy eating too.



A running plan is pretty easy for me to follow, but I never feel like I’m doing enough with strength training. No matter how much I read about not getting caught up in trying to do too many lifts at once, I just feel like I “have” to spend longer. I consciously know doing barbell squats, bench, dead lifts, and bent rows works the whole body, but for some reason I want more. Sometimes my body tells me differently; it wants (needs) rest, but I’m too stubborn.


Anyway, I enjoy the variety with lifting, and have been getting stronger. Now I just need to work on eating more delicious and healthy food. I think these brownies are a big help! I just blended everything together and poured into a brownie pan and viola! Moist, tender, gooey, brownies that are guilt free and tasty!!

These are very dense, as you can see, and are best enjoyed on top or mixed into chilled Greek yogurt or even just soaked in a cup/bowl of cold milk. Have you ever blended peanut butter with just milk (dairy or non-dairy)? Do it, make these brownies, and mix some into peanut butter milk….then be happy!

P.S. - Don't try this recipe in a donut baking pan! The batter does not do well in this mold and resulted in me scraping most of them out.  Of course, these won't be wasted and I'll mash it up with frozen banana and milk. You have been warned, don't make in molds unless you want this......



What happens when you have extra batter and don't just try to make mini brownies...


I think I'll stick with these instead...

Sugar Free Chocolate Protein Brownies

by RC Liley

Prep Time: 10 min

Cook Time: 35 min

Ingredients

• 1/2 cup of stevia sweetened or unsweetened protein powder; I used a 50/50 mix of unflavored whey and unsweetened vanilla soy protein powder
• 3/4 cup oat bran
• 1/4 cup unsweetened of cocoa
• 1 tsp baking powder
• 1/4 tsp or less of salt
• 3/4 cup egg whites
• 1/4 cup low fat cottage cheese or 0% plain (I’m sure vanilla would be great too) Greek yogurt
• 1/2 cup pumpkin puree or mashed banana
• 1/2 cup milk of choice; I used unsweetened almond milk

Instructions

Add all ingredients to bowl of a food processor and blend well.

Pour into brownie pan lined with parchment; you could try a muffin or doughnut pan too

Bake for about 35 - 40 minutes at 350 degrees F - a fork, knife, or toothpick inserted in the middle should come out clean

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What Can Make Burgers, Brownies, and Bean Dip?

Refried Beans! For the sake of convenience I buy the canned, fat free version, but you can make your own too. Just cook your favorite bean (they don’t have to be pinto) with some spices and mash with a fork or potato masher. Most restaurants serve refried beans made with lard or oil, but beans don’t need fat for flavor. Save the unwanted calories for healthier ingredients and opt for fat free.

You can find canned refried beans in both pinto and black bean varieties in most stores. I usually have one of each in the pantry to just change things up as needed. The convenience of the can is always nice for the working population. Be cautious of the high sodium content in canned foods, though, that’s one bad thing about the cans. Right after opening the can, I will put it under slow-running water and drain as much as possible a few times; every little bit helps! Here are a few of my favorite uses for mashed beans.


Bean Patties

Ingredients


1 (14 - 16oz) Can of Refried beans – Pinto or Black will do
1/2 Cup Rolled Oats or Whole Wheat Bread Crumbs
1 Egg and 2 Egg Whites
Salt, pepper, cayenne, onion powder, cilantro, cumin powder, and garlic powder to taste – I just dash some of each one until it seems like a good amount
1 Jalapeno – seeded and diced (Optional)
Chopped Chives

In a large bowl, mix all ingredients until well combined. Spray a non-stick pan with cooking oil and set to medium-high heat. Take a large spoonful of the bean mixture and set on the pan; lightly mash down to and shape to resemble a burger patty. Cook until lightly brown (about 3-4 minutes) and flip over to cook the other side. Once lightly browned on both sides, remove patty and place on a paper towel-lined plate; repeat for remaining mixture.

Use the patty to make a veggie burger (way better than the frozen store varieties) with all the toppings you would put on a beef burger. My favorite way to enjoy is to skip the bread and top with brown mustard, salsa, and a dollop of plain, non-fat yogurt; sometimes I'll add a little guacamole too....YUM! You can also slice and wrap it in a tortilla with your desired toppings for scrumptious bean burrito. Add a little low-fat cheddar or part-skim mozzarella for extra flavor.

Personal Mexican Pizza

Ingredients


1 (14 - 16oz) Can of Refried beans
Corn Tortillas
Low-fat Cheddar or Mozzarella, Shredded
Chopped tomatoes and lettuce
Cayenne, Cumin, and Onion Powder, sprinkle some of each to taste
Cilantro, fresh or dried
Salsa and Non-fat, Plain Yogurt for topping

Depending on how many pizzas you want to make will determine the amount of tortillas and refried beans needed. Pre-heat oven or toaster oven to 350 degrees. Mix the beans with desired amount of cilantro and spices and spread a generous amount over corn tortilla. Sprinkle shredded cheese, tomatoes, and lettuce as desired and place in oven for 8 – 12 minutes. If the tortilla starts to darken around the edges earlier, remove it. Now you have an easy personal pizza, just keep making more as needed. Top with salsa and yogurt.

Refried Bean Brownies

Ingredients


1 (15.5 ounce) can refried black or pinto beans
1 egg and 3 egg whites
1 Tablespoon Canola Oil
1/4 cup cocoa powder
1/4 tsp salt
1 teaspoon vanilla extract
1 ½ tsp liquid Stevia or 9 tsp granulated Stevia
1/2 cup applesauce
1 teaspoon instant coffee (optional)
1/2 cup dark chocolate chips (optional)

Preheat oven to 350 degrees F (175 degrees C). Lightly grease an 8x8 square baking dish or just line with parchment paper. Combine the all ingredients in a blender or processor and blend until smooth; pour the mixture into the prepared baking dish. If using, sprinkle the chocolate chips over the top of the mixture. Bake in the preheated oven until the edges start to pull away from the sides of the pan, about 30 minutes.

These are a great high protein treat you don’t have to feel guilty about eating. Try your own variations with pumpkin puree or yogurt in place of applesauce for new and interesting flavors.

For something really quick that requires no cooking, just open a can of refried beans, empty into a bowl, add your favorite dip ingredients and you have a quick dip in less than 5 minutes. Common add-ins for me include cayenne (go figure), cumin, garlic powder, onion powder, cilantro, Dijon mustard, salsa, non-fat plain yogurt (just like sour cream with less calories and more protein), and even mashed avocado. There are many ways to spruce up the plain beans, but I can eat them without anything added as well.

Still looking for other uses? Add some to soups, stews, sauces, or chilis as a tasty and nutritious thickener. Make Mexican lasagna using corn tortillas as the “noodle” layers and beans as the filling. You can even mix with rice and use as a stuffing for bell peppers to treat a delight friends and family.

Beans are a great addition to any diet as supply quality carbohydrates, protein, fiber, little or no fat, and many nutrients. I hope you’ve been inspired to try one or all of these uses for refried beans; your taste buds will thank you. How do you like to enjoy beans? Whether in their whole form, mashed, or pureed, post your favorites to the comments section, I’d love to try something new!

Low-Fat and High Fiber Garbanzo Beans

No, although very similar, these beans have nothing in common with any character from Sesame Street.  Garbanzo beans, or chickpeas (both the same thing), are a fun, tasty, and versatile ingredient in many dishes. 

Whether served sweet or spicy, cold or hot, there are many benefits provided by chickpeas:

• Fat free source of protein, folic acid, manganese, iron, copper, magnesium and molybendum.
• Lower risk of heart disease: Regular consumption of chickpeas or garbanzo beans can lower bad cholesterol and total cholesterol levels.
• Iron: Chickpeas can boost your energy because of their iron content. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells. 
• Weight Loss: Due to high fiber content, chickpeas are good for weight loss diets by keeping you fuller longer. 
• Manganese: An essential cofactor in a number of enzymes in energy production and antioxidant defenses.
• Calcium: Some sources quote it as equal to milk and yogurt.
• Good for women: Garbanzos contain phytochemicals called saponins, which act as antioxidants, could lower the risk of breast cancer, and protects against osteoporosis. They also minimize hot flashes in post menopausal women.

To incorporate these little spheres in your diet, try topping your salad with some right out of the can (be sure to rinse first if high in sodium), or blending with garlic, tahini, paprika, parsley, touch of olive oil, and red pepper for an awesome hummus. 

Use cut up raw veggies instead of chips for more nutrition and less calories.

They're also great in making healthy, low-fat desserts like these bean brownies from a previous post; just use garbanzo beans instead of the black beans.

If you don't feel like going through the prep-work for muliple ingredient recipes, but would like something more than just chickpeas from a can, try toasting a can using your favorite seasonings.

Here's a recipe to help get you started:

Ingredients

• 1 (14oz) can chickpeas (garbanzo beans), drained
• 2 tablespoons olive oil
• salt & pepper
• garlic powder
• cumin
• cayenne pepper

Directions

1. Preheat oven to 450 degrees F (230 degrees C).

2. Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil and spices, try your own variations to create new flavors. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Watch carefully the last few minutes to avoid burning.

They don't always look this pretty, but they all taste great!!

For more ideas on how to use garbanzo beans, check out allrecipes.com.

As usual, if you feel your recipe is lacking a certain something.....just add cayenne!  Now go make some chickpeas!