Category Archives: Avocado Recipes

Black Bean Walnut Brownies with Avocado 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 or cherries
  • 2 heaping tablespoons carob 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 raw honey if you prefer)
  • 1 heaping tablespoon carob powder
  • 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 or cherries, dates, carob powder, vanilla, ginger, cinnamon, lemon zest, baking powder, pepper and salt. Everything EXCEPT the carob chips and only 1/4 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, chopped and well blended.
  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.

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

Hope you enjoy these as much as we did!

Cucumber Lime Guacamole

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Avocados too fattening?
Most of us rave about Mexican food but hate the fat that comes with it, right? Most traditionally made Mexican food and restaurants do come with a drawback of preparing ingredients with lard and oils high in trans fats. Guacamole, if prepared healthfully, isn’t one of them.

Avocados do have fat but they contain the kind we need. Yes, we actually need fat, to help us absorb vitamins and prevent deficiencies, keep our hair and skin healthy, control cravings, and keep us 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 to name a few.

Considering the amount of fat avocados contain, their actually very good for the heart. Oleic, avocado’s primary fatty acid along with the other omega 3’s make this super food a winner for heart health. This fruit (fruits have seeds) has 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!

When peeling avocados, make sure to include the greenest part of avocado, which is the flesh closest to the peel as shown below. Critical health promoting carotenoids are in greater concentration there so scrape out everything touching the skin before discarding. 

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Ingredients

  • 1 large ripe Avocado
  • 1/4 cup Grape Tomatoes, chopped
  • 1/2 large Cucumber, peeled, seeded, and chopped
  • 1 medium Jalapeno, seeded and minced
  • 1 small Lime, juiced
  • 1 clove Garlic, minced
  • 1/3 bunch Cilantro, minced
  • Pinch of pink or sea salt to taste

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 lime juice and your desired pinch of salt and pepper to taste. Himalayan pink salt is whole and adds minerals.
  3. Prepare all other ingredients on a cutting board, tomatoes, cucumber, radish, jalapeno, garlic, and cilantro.
  4.  Fold in all ingredients in the avocado bowl 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 increases the absorption of  carotenoids found in carrots by a whopping 200-400%! So slice up those carrot sticks to dip them in!
  6. If you are waiting to serve others, cover it with plastic wrap directly on the surface of the guacamole to prevent oxidation reaching inside the bowl. Refrigerate until ready. 

Yield: Fills a bowl for about 4 people. For a more spicier guacamole, add some of the seeds in. Otherwise this recipe is mild.

References for Avocados:
 The Worlds Healthies Foods 
https://www.californiaavocado.com/nutrition/nutrients
https://nutritionfacts.org/video/are-avocados-good-for-you/