Thursday, October 21, 2010

Beans for Dessert? Why Not!

Here's some grain-free bean recipes for dessert foods. These will mesh nicely with the $30/week Food Stamp challenge, or just a pantry pull-out. Recipes from all around the web.

Navy Bean Pie
(requires an unbaked 9" pie shell--pie contents have no grains)
2 eggs, lightly beaten
1 c. evaporated milk (or can substitute 1 c. non-dairy milk + 2T. potato starch or other thickener, or make 1 c. Dari-free milk but use 2T. powder to 1 c. water)
2 c. mashed, cooked navy beans*
2/3 c. sugar
3/4 t. cinnamon
1/2 t. each salt, ginger, nutmeg, and cloves
Whipped cream (optional)

*Can substitute pinto, red, or kidney beans. Pie will be a different color.

Preheat over to 425. Combine eggs and evaporated milk into a bowl. Add beans, sugar, and all spices. Beat at low speed until well blended. Pour into unbaked pie shell. Bake for 15 mins., then reduce heat to 350 and bake for another 35 mins. or until knife inserted into center comes out clean. Serve warm--topping optional.

I might try this one as a crustless version. Did you know you can make the traditional pumpkin pie without a crust? Use a greased glass pie pan, and reduce your cooking temp. by 25 degrees.

Flourless Bean Muffins (These freeze well!)
2 15 oz. cans beans (red/white kidney, or pinto--can substitute 4 c. cooked beans)
2 c. egg whites
1/2 c. canned pumpkin
1/4 c. brown sugar, packed
1 T. vegetable oil
1 T. cinnamon
1/2 t. each of baking soda and baking powder
1/4 t. each of nutmeg and salt
cooking spray

Preheat oven to 350. If using canned beans, rinse and drain beans thoroughly--add to food processor. Add all other ingredients into food processor, and mix thoroughly--batter will be runny. Portion into greased muffin pan (or paper muffin cups) so cups are at least half full. Bake for 30 mins.

Substitutions: use applesauce instead of pumpkin, or make a savory variety by omitting sugar and spices, and adding pureed squash, chopped spinach, cheddar cheese, and herbs, or you may add flour for texture (up to 1 c.), or some cooked quinoa or oats could be added.

Healthy Grain-Free Brownies
2 c. cooked black beans
3 lightly beaten eggs
1/3 c. melted butter or coconut oil
1/4 c. cocoa powder
1/8 t. salt
2 t. vanilla extract
1/4 c. honey or equivalent sweetener
1/2 c. chocolate chips
1/3 c. chopped walnuts--optional

Preheat oven to 350, and grease an 8 X 8" square pan. Toss all but the last two ingredients into a blender or food processor and blend until smooth. Fold in the chocolate chips and optional nuts, then pour batter into the pan. Bake for 30 mins.


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