Black Bean Brownies

If you are looking for a dessert that packs fiber and flavor, then you will not go wrong with my black bean brownies! Due to its stellar list of plant-based ingredients, you can finally treat yourself to a delicious dessert without feeling guilty. Eating healthy is all about feeling nourished and satisfied, and these brownies are a great way to celebrate the rich and decadent flavors that mother nature has placed in her bountiful whole foods.

The best part about his recipe is that you will not detect a hint of those black beans! In fact, they provide these brownies with that perfect texture that melts in your mouth. In addition, the black beans provide our bodies with calcium, magnesium, and phosphorous, all of which are critical in maintaining healthy bone density and warding off osteoporosis. Lastly, the oats and legumes supply an excellent source of fiber. Fiber helps in regulating cholesterol levels, detoxification, and promoting healthy bowel movements. A brownie that keeps you regular? That’s a win in my recipe book!

Ingredients:

Serves 6

• 2 cups black beans (drained and rinsed)

• 4 tbsp cocoa powder, unsweetened

• ½  tsp sea salt

• ½  cup oats

• ¼ cup honey

• ⅓ cup coconut oil, melted

• 2 tsp vanilla extract

• 1 tsp baking powder (aluminum-free)

• ½ cup chocolate chips

Instructions

 1) Preheat oven to 350 F.

2) Place all ingredients, except chocolate chips into a food processor. First pulse until mixed, then blend until smooth.

3) Cover 8’x8’ baking pan with parchment paper.

4) Pour batter into prepared pan and fold in chocolate chips.

5) Bake 20-25 minutes until a knife comes out clean.

6) Let cool for 10-15 minutes before cutting. Enjoy!

Overnight Oats

Overnight oats is a wonderful recipe for a delicious on-the-go breakfast option. One of the major concerns I hear from patients is that they need quick, healthy, and convenient recipes to keep up with their fast-paced and busy lifestyles. Overnight oats fits the bill since it can be prepared quickly the night before and provides your body with complex carbohydrates that will keep you fueled for hours as you start your day off.

When oats are soaked overnight, they contain less anti-nutrients including lectins, phytic acid, and enzyme inhibitors. All whole grains naturally contain these anti-nutrients, and soaking grains overnight was a common practice among our early ancestors. When anti-nutrients are removed from the grain, it allows our digestive tract to absorb more vitamins and minerals from the whole grain. This results in less bloating/digestive discomfort and more nutrition for us!

My overnight oats is packed with fiber, which allows for a slow and steady digestion of carbohydrates. This helps prevent blood sugar fluctuations and keeps you full for hours. My recipe is paired with yogurt and chia seeds to provide a nice thick texture and flavored with cinnamon and raisins for that hint of sweetness. You can also top your overnight oats with shredded coconut and any fresh fruit!

Ingredients:

Serves 1

• ½ cup rolled oats

• 1 tbsp chia seeds

• 4 tbsp yogurt - for Miss Alexa approved dairy-based and dairy-free yogurt, please click here: https://www.missalexanutrition.com/fermented-foods

• 2 tbsp raisins

• 1 tsp cinnamon

• 1 cup almond milk, unsweetened

• Toppings: fresh fruit and unsweetened shredded coconut

Instructions

1) Place all ingredients into a small mason jar & shake until well combined.

2) Place in fridge and let sit overnight.

3) Eat cold, or heat if desired. Top with fresh fruit and shredded coconut. Enjoy!

Chocolate Avocado Pudding

Avocado and cocoa powder are a nutritional match when it comes to desserts. The creamy texture of the avocado paired with the rich taste of chocolate will challenge your previous pudding recipes that called for processed dairy, corn-based thickeners, and refined sugar. Miss Alexa is giving the pudding world a makeover with two fruits and a legume. That’s right, eating healthy means keeping it simple.

This recipe is packed with potassium from the avocado and bananas and is an excellent source of heart-healthy monounsaturated fats. Potassium is necessary for regulating blood pressure and fluid balance while monounsaturated fats provide flexibility to the lining of our cells so that essential nutrients can enter. The cocoa powder provides polyphenols as well as flavonoids, both of which exert anti-inflammatory effects. The best part about this pudding recipe is that the carbohydrates and sugar from the bananas and maple syrup are balanced with healthy fat from the avocado. Prep time is minimal and the end result will have you fighting over who gets the last spoonful!

Ingredients:

Serves 2

• 1 ripe avocado

• 2 medium ripe bananas

• 4 tbsp cocoa powder

• 1 tsp cinnamon

• 2 tsp vanilla extract

• 1 tbsp maple syrup

• 1 dash sea salt

• Slivered almonds for garnish

Instructions

1) Add all ingredients to food processor or blender and blend until smooth.

2) Refrigerate for at least 2 hours and serve cold topped with slivered almonds. Enjoy!

Homemade Hummus

Homemade hummus is one of the easiest ways to get more legumes into your diet. Legumes consist of lentils, peas, and beans and were a major food group in the diets of our early ancestors. Thanks to the Middle East, legumes are making a comeback in the diets of countries all around the world!

Chickpeas (also known as garbanzo beans) form the base of this recipe, and are an excellent source of dietary fiber, protein, folate and manganese. Folate is a B vitamin that is critical for DNA replication (making new healthy cells every day) and methylation reactions. Methylation is used in over 250 biochemical processes in the human body including healthy gene expression, detoxification, and neurotransmitter production to name a few. Proper methylation is necessary to keep unhealthy genes “silenced” so that a person does not develop chronic illness and disease. Methylation function can be assessed through genetic testing (for more information, click here: https://www.missalexanutrition.com/lab-services/genetic-testing-with-interpretation-). Manganese is a trace mineral that aids in keeping your blood sugar stable as well as cholesterol metabolism. This means hummus is an excellent recipe for Diabetics and Heart Disease patients.

It’s time to pull out the food processor and treat yourself to this delicious recipe that can be used as a dip or a spread for wraps and sandwiches. Homemade hummus is a quick, easy, and appetizing recipe that is sure to please any crowd!

Ingredients:

• 2 cups of canned chickpeas (garbanzo beans), drained & rinsed

• 1 garlic clove

• 1 tbsp olive oil

• 2 tbsp lemon juice

• 1 dash sea salt & pepper

• Garnishing options: fresh parsley, paprika

Instructions

1) Put all hummus ingredients (except garnishing options) into a food processor and blend until smooth. Add water to thin (if necessary). Add garnishing options.

2) Serve hummus as a dip or spread. Enjoy!