All posts in Legumes

Black Bean Brownie

Auckland Nutritionist Larissa Beeby's Black Bean Brownie Recipe

The most delicious brownie recipe – know one will ever know there is black beans in there!

Ingredients

  • 1 can black beans (drained and rinsed very well)
  • 2 tbsp cacao powder
  • 1/2 cup wholegrain oats
  • 1/4 tsp salt
  • 1/3 cup pure maple syrup
  • 1/4 cup coconut oil
  • 2 tsp pure vanilla
  • 1/2 tsp baking powder
  • 1 block of 90% Lindt chocolate

Method

  1. Preheat oven to 180ºC.
  2. Combine all ingredients except chips in a good food processor, and blend until completely smooth.
  3. Stir in the broken up chocolate, then pour into a greased 8×8 pan.
  4. Optional: sprinkle frozen raspberries over the top.
  5. Cook for 18-20 minutes, then let cool at least 10 minutes before cutting. If they still look a bit undercooked, you can place them in the fridge overnight and they will magically firm up!
  6. Makes 8 brownies.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

Green Goddess Hummus

Auckland Nutritionist Larissa Beeby's Green Goddess Hummus

All the greens!

Ingredients

  • 2 x cans of chickpeas, rinsed
  • 3 cubes of frozen IQF spinach (you can most definitely use fresh spinach, especially if its in season, just wash and add two handfuls.  I made this at the end of the grocery week so this is all that was left in our house!  On a side note, frozen spinach is one of my favourite freezer staples, its cheap all year round and great for smoothies, or adding to curries, stir fries or slow cooker meals)
  • 4 tsp tahini
  • 2 garlic cloves, crushed
  • 1 tsp crushed sea salt
  • Black pepper, to taste
  • 6 tbsp quality extra virgin olive oil (plus extra for drizzling)
  • 3½ tbsp freshly squeezed lemon juice
  • 2 tsp cumin

Method

  1. Rinse the chickpeas in cold water and tip into the food processor or blender.
  2. Add the spinach, tahini, crushed garlic, cumin, pepper, salt, lemon juice and seven tablespoons of the reserved liquid from the cans. Turn on the food processor and slowly pour in the oil while it runs.
  3. When the mixture is fully combined and smooth, tip it into a serving dish.

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist

How to get the men in your life eating vegetarian meals…

Auckland Nutritionist Larissa Beeby's Silcilian Curry

Sicilian curry with crunchy baked kumara chips.

Ok so I really don’t mean to be sexiest here but every time I see a client we talk about vegetarian meals and in particular legumes. As most people can benefit from including more legumes in their diet. Legumes are high in both dietary and soluble fibre, which is great for our bowels and cholesterol levels. They are also a good source of quality carbohydrate and are low GI so keep us full for longer. Plus they contain protein, B vitamins (including folate), antioxidants are being plant based are naturally low in saturated fat. AND did i mention they are low cost? The common concern is how the men in the house are going to handle this, so here are more top tips on how to start introducing not only meat free meals but also legume packed meals.

1. Make it filling! Most people’s misconception on vegetarian meals are that they aren’t filling and I guess if all you are picturing is a plate of lettuce then yes its probably not going to fill you up for long. But the key here is legumes. They are packed full of carbohydrate, fibre, and protein. And there are plenty to choose from….red split lentils, chickpeas, puy lentils, kidney beans, butter beans, brown lentils……..
2. Add olives. My brother taught me this one! Olives make any dish better. Just try it

3. Mex-I-Can? Who doesn’t love Mexican. Add lots of guacamole, spicy salsa and refried beans and your bean mix will taste so good no one will even notice there is no meat there

4. Fancy cherry tomatoes. Yes they are about triple the price of a can of crushed tomatoes but hey they make any curry or stew that little bit sweeter and prettier.

5. Chilli!

 

If you would like help with meal ideas and plans , contact NZ Registered Nutritionist Larissa Beeby for your own nutrition consultation either online, in person or over the phone.

Larissa

Director / NZ Registered Nutritionist