Category Archives: Avocado Recipes

Black Bean Walnut Brownies with Avocado Chocolate Frosting

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Would you believe these brownies have absolutely no sugar, no dairy, no eggs, no flour, no gluten, and not drenched in oil?! Its true! These plant based brownies are actually very healthy and full of fiber and heart healthy ingredients! Contrary to what most people believe about the vegan diet, this dessert proves there are infinite possibilities in being plant based.

Transitioning from the usual “boxed” desserts found at the store filled with processed ingredients doesn’t have to be hard and certainly not tasteless. Making brownies from scratch using plant based ingredients is so easy. Avocado frosting may not sound appealing at first but honestly, you won’t even taste it. This frosting is simply amazing and powers up these heart healthy brownies with an ultimate chocolate rich flavor! I used the pineapple to keep the mix moist and for added sweetness. The cranberries give another dimension of tart and sweet. Black pepper brings out the flavor of chocolate.

Ingredients for Brownies

  • 1 can organic black beans, drained and lightly rinsed
  • 1 cup chopped walnuts
  • 1/2 cup pitted soaked dates
  • 1/3 cup carob chips (or vegan chocolate chips)
  • 1/3 cup crushed pineapple
  • 1/4 cup dried cranberries
  • 2 heaping tablespoons carob powder (or cacao powder)
  • 1 tablespoon vanilla extract
  • 1 teaspoon cinnamon
  • 1 teaspoon ginger powder
  • 1 teaspoon lemon zest
  • 1 teaspoon baking powder
  • pinch of salt and pepper

Ingredients for Frosting

  • 1 fully ripened medium avocado
  • 2-3 tablespoons maple syrup (or honey if you prefer)
  • 1 heaping tablespoon carob powder (or cacao if you prefer)
  • 1 tablespoon vanilla extract
  • 1 teaspoon cinnamon
  • 1 teaspoon melted coconut oil

Instructions for Brownies

  1. Preheat the oven at 375 degrees. Start by soaking the dates in water for about 10 minutes. Medjool dates are softer and would be ideal, otherwise drain the water and chop dates into little pieces for easier blending.
  2. In the mean time, drain and lightly rinse the beans but don’t soak them. Gently shake out the water from a filter bowl.
  3. In a high powered blender, add beans, pineapple, cranberries, dates, carob powder, vanilla, ginger, cinnamon, lemon zest, baking powder, pepper and salt. Everything EXCEPT the carob chips and only 1/2 cup of the walnuts. Pulse blend until everything is fully incorporated. Push down ingredients sticking to the sides as needed. Mix should turn out sticky and heavily minced.
  4. Next, remove the blade and fold in the carob chips and the remaining walnuts.
  5. Spray some olive oil in a square glass baking dish to lightly cover the sides and bottom. Spread and press down the batter into the pan evenly. Spray the top with a light mist of olive oil to keep from getting too dry.
  6. Bake at 375 degrees for about 30 minutes. Sides should be toasty and slightly dark. A knife should come out mostly clean.

baked brownies

Instructions for Frosting

  1. Add and mix all ingredients for the avocado frosting into a mixing bowl with a fork.
  2. Then, with a hand mixer, blend all ingredients thoroughly for a minimum of 5 minutes. The hand mixer works to fluff up the frosting more generously than using your hand.

avocado chocolate frostingfrosted brownies

After the brownies have cooled, spread the frosting on top. The coconut oil in the frosting gives your brownies a beautiful sheen and keeps the frosting from becoming too runny. Serves a minimum of 9 people.

ready to eat

by Lupita Ronquillo, holistic nutrition writer

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Omega Rich Cucumber Lime Guacamole

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Avocados too fattening?

Most of us love Mexican food but hate the fat that comes with it, right? Most traditional style Mexican food restaurants do come with a drawback of being prepared with ingredients high in trans fats but guacamole isn’t one of them. It does have fat but its most definitely the kind you need! Yes, we actually need fat, the good kind, to help us absorb vitamins, prevent deficiencies, keep our hair and skin healthy, control cravings, and keep you satiated. Avocados also offer a chock-full of nutrients including fiber, vitamin B6, C, E, K, folate, potassium, and super healthy omega-3 fatty acids just to name a few.

Considering the fat content of avocados, heart health is actually improved. Oleic, the avocado’s primary fatty acid in conjunction with its omega 3’s makes this super food a winner for the heart. This fruit has also been proven to stop inflammation, so its an anti-inflammatory. A recent study found that persin,  a natural compound found in avocado, slowed breast cancer growth by 99% and killed over 95% of the cancer cells!

Prep time: 30 min

Yield: Fills a bowl, enough for 4

Ingredients

  • 1 large Avocado, ripe
  • 3/4 cup Grape Tomatoes, chopped
  • 1/2 large Cucumber, minced
  • 1 stalk Green Onion, minced
  • 2 Radishes, chopped
  • 1 large Jalapeno, minced
  • 1 Lime, juiced
  • 1 tbsp flaxseed oil, organic and refrigerated
  • 1 clove Garlic, minced
  • 1/3 of a bunch Cilantro, minced
  • 2 tbsp Plain dairy free Yogurt, unsweetened

Instructions

  1. Smash up the avocado in the bowl you plan to serve it in with a fork until its pretty smooth. You can leave some chunks if you prefer it that way. If your avocado was small to medium then use 2.
  2. Mix in the flaxseed oil, lime juice and the plain dairy free yogurt in very well. Some brands that sell non dairy plain yogurt are So Delicious, Almond Breeze, and Whole Soy & Co. Our favorite is So Delicious plain coconut. Dairy free vegan yogurt adds calcium and protein as well as the benefits of live active cultures found in yogurt into this recipe. Definitely much healthier and lower in fat than adding sour cream. This is also the time to add your desired pinch of salt and pepper to taste. Himalayan salt is best for added minerals.
  3. Prepare all other ingredients on a cutting board, tomatoes, cucumber, radish, jalapeno, garlic, cilantro, etc..
  4. Add all ingredients in the avocado bowl and gently fold it all in until the avocado smothers everything. Your done!
  5. Serve as a healthy dip with organic baked corn chips or better yet, vegetable sticks! Nutrition tip: Avocados increase the absorption of important carotenoids found in other foods by a whopping 200-400%! So slice up those raw carrot sticks to dip them in as well!
  6. If you are waiting to serve others, cover it with plastic wrap directly on the surface of the guacamole to prevent oxidation from the air reaching inside the bowl. Refrigerate until ready. 🙂

by Lupita Ronquillo, holistic nutrition writer

source

The Latest News about Avocados~The Worlds Healthiest Foods