Gluten, Grain, & Dairy-Free Fudgy Bean Brownies

Dark chocolate. It’s the nectar of the gods these days, as far as I’m concerned. Since wine is frowned upon during pregnancy, this has been my “go to”. And it’s been nice. After reading that mothers who consume a bit of dark chocolate daily while pregnant, have happier babies in Nina Planck’s Real Food for Mother and Baby, I’m happy to say I’ve been taking one for the team. Every day. Well, almost. 

I’m all about happy babies.  Here’s a 6-month old happy Mila.

I’ve kind of been on a baking streak. A chocolate baking streak. Given my desire for a happy baby, who wouldn’t be? This makes my two loves happy as well.

Mila’s skills in the kitchen are really impressing me too. She can command the controls on my recent splurge, this bad boy, like nobody’s business. I think the incentive to lick the spoon also plays an important role in her performance.

Of course, the aforementioned baking requires certain ingredient criteria to be met:

1. 100% real food ingredients

2. A healthy dose of fiber to keep the pipes in working order

After all, I’m growing a human being in my belly who deserves the best.

Gluten-Free and Delicious?

Brownies are always a hit, and these are no exception. Trying my hand a more gluten-free baking, simply because my Superwomen Slim Down and Lose Weight, Feel Great grads are clamoring for it, I’m giving alternative flours more of a whirl than I typically do.

Coconut flour, very popular in the Paleo community, is one of my favorites, simply because of its superior nutritional profile. Check it:

1. Gluten-free

For those with gluten sensitivities or just want to stay away from the stuff for other health reasons {it can trigger inflammation and weight gain in some}, it’s a great alternative.

2. High in fiber

Coconut flour contains almost double the amount of fiber found in wheat bran (a whopping 5 grams of fiber in 2 tablespoons!). You KNOW this gets extra points in my book.

3. High in protein

Based on data from the Coconut Research Center, coconut flour contains more protein per serving than the other leading flours, such as white, rye, or cornmeal. It contains just as much protein as wheat flour, even though it doesn’t contain the gluten protein.

4. Low glycemic index

Considered a “low carb” flour, coconut flour scores low on the glycemic index, which is a measure of the rate that a food increases blood sugar. This is good news for diabetics.

5. Naturally sweet

Because it originates from the coconut, it has a somewhat coconut-y flavor, which makes adding less sugar to your baked goods much easier less of an issue, if you’re battling a sweet tooth.

Admittedly, there’s been a LOT of trial and error with it many kitchen fails as a result. It’s extremely dense and if not using the appropriate egg/fluid ratio, can create dry, dense, and disgusting baked goods. My advice: go with tried and true recipes calling for coconut flour and unless you’re rich and like to throw away food, limit your experimentation with coconut flour until you’ve got a good handle on it. If you’re a die hard, and want to throw caution to the wind, here’s a great visual, courtesy of Maria Mind Body Health LLC that might help. But don’t say I didn’t warn you…

Where to Buy Coconut Flour

By now, you’re thinking, “I’m sold, but how the hell can I get my hands on this stuff?” I’ve got your back. Since it’s becoming more mainstream with the demand for gluten-free baked goods along with the popularity of the Paleo lifestyle, more and more stores are selling coconut flour. Any decent health food store should have it, as well as online outlets like this one.

Not sure if you have a gluten-sensitivity or full-blown allergy? Read this or better, join me for an upcoming Superwoman Slim Down to find out.

Have you tried your hand at gluten-free baking? What’s your favorite flour substitute? Please leave a comment below. I’d LOVE to hear!

Gluten, Grain, & Dairy-Free Fudgy Bean Brownies

Yield: 2 dozen | Prep Time: 15 min | Cook Time: 30 minutes

Ingredients

Use organic ingredients when possible

• 1 cup virgin coconut oil (buy here)
• ¾ cup palm (coconut) sugar (buy here)
• 1 ½ cup dark chocolate chips or 8 oz. dark chocolate (buy here)
• 4 tbsp. raw cacao powder (buy here)
• 4 eggs
• 2 tsp. vanilla extract (buy here)
• 1 ½ cup coconut flour (buy here)
• 1 cup properly prepared black beans, smashed or pureed (read this tutorial for how to prepare toot-free beans)
• 1 tsp. baking powder
• ¼ tsp. Celtic sea salt (buy here)
• 1 ¼ cup full-fat coconut milk (buy here)

Optional add-ins

• ½ cup chopped walnuts
• ¼ cup shredded coconut (buy here)
• ½ cup dark chocolate chips (buy here)

Prep

1. Preheat oven to 350 degrees. Grease and dust an 11 x 8 pan with coconut oil and cacao powder.

2. Place coconut oil, palm sugar, and 1 ½ cup of chocolate chips/8 oz dark chocolate a saucepan and melt on low heat, stirring until well-blended and smooth. Sift in the cacao powder. Remove from heat and set aside to cool.

3. Beat the eggs and vanilla extract with an electric mixer until frothy. On low speed, mix in cooled chocolate mixture. Add coconut flour, black beans, baking powder, sea salt, and coconut milk, beating after adding each ingredient. If adding optional add-ins, gently fold into mixture.

4. Pour mixture into prepared pan and bake for 30 minutes, or until the top is slightly crisp and the edges begin to pull away from the pan.

5. Allow to cool in the pan, and then flip pan over, to release brownies. Cut and serve.

Nutrition Facts

Serving Size: 1 brownie

• Calories: 260
• Total Fat: 15 g
• Saturated Fat: 12 g
• Cholesterol: 31 mg
• Sodium: 52 mg
• Total Carbohydrate: 30 g
• Dietary Fiber: 7 g
• Sugars: 18 g
• Protein: 5 g