Sweet Treats With BEANS!!!

Well, for our second class I decided to focus on BEANS!!! Why? Because for me I really don't know what to do with them besides break open a can and dump them into chili or rice or a burrito! I have never really soaked dry beans and used them for anything....Honestly, I don't eat them that much, but I really want to incorporate them more into my diet....and with good reason!....

Beans are truly an amazing food. As far as Nutrition goes, they are loaded with lean protein and fiber...we should have at least 2 servings of beans, legumes, or lentils each day! Beans are a "filling" food too, so a little goes a long way in keeping you satified and full. As far as Food Storage goes, Beans are GREAT! If packaged appropriately they can have as long a shelf life as Wheat....30+ years!!! WOW!! In an emergency, beans will be nutritious and filling.

So wouldn't it be great if there were more ways to use them???
Enter, the sweet tooth!!! Yay! We were able to search online and find some great recipes that add beans to the Dessert catergory. Some of the bean recipes we used just added them to the mix and some were focused on keeping the beans in the spotlight!

REMEMBER:

YOU CAN ALWAYS USE DRY BEANS IN THESE RECIPES EVEN IF THEY CALL FOR CANNED BEANS. TO DO SO, YOU MUST...
1. SORT THROUGH THE BEANS LOOKING FOR ANY ROCKS OR BROKEN BEANS.
2. NEXT, RINSE THEM WITH WATER AND DRAIN.
3. PLACE BEANS IN A POT AND FILL THE POT WITH WATER...AT LEAST DOUBLE THE AMOUNT WATER TO BEANS.
4. YOU CAN SOAK THESE OVERNIGHT, PRESSURE COOK THEM OR SPEED SOAK.
5. FOR SPEED SOAKING, HEAT WATER IN A POT TO A ROLLING BOIL...REMOVE FROM HEAT, ADD RINSED BEANS TO POT AND COVER. LET SOAK FOR AN HOUR, CHECK FOR SOFTNESS...MAY TAKE A LITTLE LONGER, BUT SHOULD BE READY IN UNDER 2 HOURS!

****YOU MUST DRAIN OFF THE WATER AFTER SOAKING ANY DRY BEANS!!!! EVEN IF A RECIPE CALLS FOR PUTTING THEM INTO WATER AFTER SOAKING, ALWAYS USE FRESH WATER!!! BEANS RELEASE CHEMICALS DURING THE SOAKING PROCESS THAT IF CONSUMED LEADS TO GAS, BLOATING, AND DIGESTION PAIN.***


Here is what we made:

Black Bean Coconut Brownies
Yield – 16 brownies Preparation Time – 20 minutes Cooking Time – 40 minutes

Ingredients
• 3 cups pureed black beans (I poured in a full can of black beans, undrained, then drained the other can before putting in the blender...I filled up the blender to the 4 cup line, adding extra water if needed)
• 2 cups sugar
• 1 tsp vanilla
• 1/2 cup milk (I used Evaporated Milk from my food storage)
• 1 1/2 cup flour (I used Brown Rice Flour, but try ANY kind you want)
• 1/2 cup cocoa
• 1 Tbsp baking powder
• 1 tsp baking soda
• 1 tsp salt
• 1 cup shredded coconut (unsweetened) (and optional)
• 2 cups semi-sweet chocolate chips
Directions
• Preheat oven to 350. Grease a 9×13 baking pan with cooking spray.
• Puree black beans with a little water. I went for a “smoothie” like consistency.
• Add the sugar to the mixer or mixing bowl and then pour in the pureed black beans. Mix until smooth, adding the vanilla and milk as it mixes.
• Dump in all the dry ingredients, flour, cocoa, powder, soda and salt.
• Mix up, then toss in the coconut and chocolate chips.
• On the lowest speed, mix in the coconut and chocolate chips for 10-20 seconds.
• Pour the brownie batter into the greased pan and bake in the preheated oven for 35-45 minutes, or until toothpick comes out clean in the center. Let cool on a cooling rack before cutting.

Read more:

Pinto Bean Fudge

1 cup cooked soft pinto beans (drained and mashed)
1/4 cup milk (I used Evaporated Milk)
1 Tbsp vanilla
6 oz. unsweetened chocolate
6 Tbsp butter or margarine
2lbs. powdered sugar
nuts (optional)

In a large bowl stir beans and milk together, adding enough milk to resemble mashed potatoes; stir in vanilla. Melt chocolate and butter and stir in bean mixture. Gradually stir in powdered sugar. Knead with hands to get it well blended. Spread into lightly buttered 9-inch baking dish or form into 1-1/2 inch rolls. Chill 1-2 hours.

Flourless Black Bean Brownies

Preheat oven to 350 F
Oil or spray an 8x8 square pan.

1 19oz. can black beans, drained and rinsed
3 Eggs
3 Tbsp. Veg. Oil
1 tsp. Vanilla
¾ c. White Sugar
¼ c. Cocoa Powder
1 Pinch of Salt
Optional: ½ c. Chocolate Chips and/or nuts

Process beans in food processor or blender until very smooth. Add eggs and beat the mixture with a hand mixer on medium to high for at least 1 minute. Add all other ingredients and beat on high for another minute.
Pour into baking dish. Bake for 30 minutes or until the top is dry and the edges are pulling from the pan. Allow to cool then cut into squares.



Blueberry Bean Muffins

2 cans (15 ounces each) Red Kidney beans or 3 cups cooked dry-packaged Red Kidney beans, drained, rinsed
1/3 cup milk
1 cup sugar
1/4 cup butter or margarine, softened
3 eggs
2 teaspoons vanilla
1 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon, ground
1/2 teaspoon allspice, ground
1/2 teaspoon cloves, ground
1 cup blueberries, fresh or frozen
3/4 cup pecans, chopped

Process beans and milk in food processor or blender until smooth.
Mix sugar and butter in large bowl; beat in eggs and vanilla. Add bean mixture, mixing until well blended. Mix in combined flours, baking soda, salt and spices. Gently mix in blueberries. Spoon mixture into 12 greased or paper-lined muffin cups; sprinkle with pecans.
Bake muffins in preheated 375-degree oven until toothpicks inserted in centers come out clean, 20 to 25 minutes.
Cool in pans on wire racks 5 minutes; remove from pans and cool.
Makes 1 dozen

NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.
Per serving: Calories 288; Fat 10g; Calcium 46mg; % Calories from Fat 31; Carbohydrate 43g; Folate 49mcg; Sodium 500mg; Protein 8g; Dietary Fiber 5g; Cholesterol 64mg

Peanut Butter Chocolate Chip Dessert Hummus

Ingredients:
• 2 cups chickpeas (canned works too!)
• 1/4 cup natural peanut butter (or other butters, like Almond or Cashew)
• 1/4 cup + 2 tablespoons maple syrup
• 1/2 Tablespoon vanilla extract
• 1/4 cup chocolate chips

• Drain, measure, wash, and peel your chickpeas. Peeling them isn’t absolutely necessary but it makes for the creamiest hummus and really is worth the effort.
• In a food processor, add the first 4 ingredients and process until the hummus is smooth and emulsified(the one thing no one wants for dessert is chunky chickpea pieces in their dessert).
Remove and clean the blade and fold in the chocolate chips. Move into a deep serving bowl and serve with graham crackers or baby carrots.

Oatmeal Chocolate-Chip (and Bean!) Cookies

vegetable oil cooking spray
1 12 cups old-fashioned oats
2 cups all-purpose flour
12 tsp baking powder
12 tsp baking soda
14 tsp salt
34 cup white beans (drained great northern cannellini or any white beans liquid reserved)
3 tbsps softened butter
1 cup light brown sugar (firmly packed)
2 large eggs
1 tsp pure vanilla extract
1 cup milk chocolate chips

Heat oven to 350°F. Lightly coat 2 baking sheets with cooking spray. In blender, process oats until finely ground but not powdery. Combine with flour, baking powder, baking soda, and salt in a bowl. In a clean blender, puree beans and 2 tbsp reserved bean liquid until smooth. Combine bean puree, butter, sugar, eggs, and vanilla in a separate bowl and beat well. With the mixer on low speed, beat in oat and flour mixture. Stir in chocolate chips by hand. Drop batter (by the tablespoon) onto baking sheets. Bake 15 to 17 minutes until centers are firm and edges are lightly browned. Transfer to wire rack to cool.

NOT-SO-SWEET-TREATS with Beans!

If you still are looking for a way to use beans for a snack, but don't want all the sugar, try these yummy alternatives:

Bean Salsa

1 can Black Beans
1 can Black-Eyed Peas
1 can Sweet Corn
(all cans 15 oz. size)

Empty each can into a collander placed in the sink. Rinse thoroughly and drain. Transfer to a medium bowl. Add:

1 small Purple Onion OR a few Scallions....diced
1 large Tomato or 2 small...chopped
1/2 c. Fresh Cilantro...chopped
1/2 c. Italian Dressing, made from the packet....I used a homemade dressing with some Lemon added.

Optional:

Lemon or Lime juice to taste
Salt and Pepper to taste

Great Additions: Chopped Avocado, Chopped Olives

Mix all ingredients in the bowl, making sure the dressing evenly coats the mixture. Chill in fridge if you have the time. Serve with tortilla chips, tacos, burritos, salads, as a side dish, etc.