[Sometimes, you just want a dish that’s quick and easy–no fuss. I’ve decided to offer a mini-post every once in a while, for a dish that comes together incredibly quickly or else is so simple to make that no recipe is required. Here’s today’s “Flash in the Pan.” (For other FitP recipes, see “Categories” at right).]
Ever since I started the ACD, I’ve been on a “beans in my sweets” kick. I baked danish with beans, biscuits with beans (thanks, Kelly!), made fudge with beans, and even created a frosting that was mostly bean-based in my Anti-Candida Feast Ebook.
Last week, I was whipping up a favorite walnut-chocolate nut butter when it hit me: why not make a bean-based “butter,” too? Beans could add more fiber and drastically lower the fat content. I looked around and discovered that I’d been preceded in my quest for a bean-based chocolate spread by Celine (of course), Hannah, Stef, and even Oprah! But calling it “chocolate hummus” just didn’t seem right to me. . . so Chocolate Bean Butter, it is!
I blended this up with some raw cacao and posted the delectable result on Facebook:
Then this morning, I decided to try it out with regular cocoa powder for a more intensely chocolate flavor. And wow–this stuff blew me away! The spread is incredibly rich and impossibly smooth and light. I’m happy to eat it right from the container with a spoon.
Made with white kidney or navy beans, the flavor is milder than a chickpea-based spread. This would be perfect as a filler for a back-to-school sandwich or atop your favorite pancake, muffin, or biscuit. Protein, minerals, fiber and chocolatey flavonoids all in one silky, irresistible “butter.”
Bring on more beans, I say!
Chocolate Bean Butter (ACD Stage 3 and beyond, with Stage 1 variation)
I prefer canned beans in this butter, as they are usually softer and easier to blend than my homecooked ones. But if yours turn out really soft when cooked from dried, feel free to go with those instead. If you use the raw cacao here, you can omit the coconut sugar and replace it with more stevia; the spread will be bitter without the coconut sugar if you use regular cocoa, though.
1 can (19 oz or 540 ml) white kidney or navy beans, rinsed and drained, or 2 cups (480 ml) well-cooked and drained beans
5 Tbsp (75 ml) dark unsweetened cocoa powder or raw cacao powder
2 Tbsp (30 ml) coconut sugar (use with cocoa powder), or replace with more stevia (with the raw cacao option)
1/4 tsp (1 ml) stevia powder or 40-50 drops plain or vanilla stevia liquid
pinch fine sea salt
3 Tbsp (45 ml) unrefined coconut oil, preferably organic
1 tsp (5 ml) pure vanilla extract
up to 2 Tbsp (30 ml) water or unsweetened almond milk, if needed
Place all ingredients in the bowl of a food processor and process until perfectly smooth, scraping down sides as necessary. Once you think it’s smooth, process for another minute. Scrape into a container or jar and store, covered, in the refrigerator up to 3 days. Makes about 2 cups (480 ml).
Variation for ACD Stage One: Use carob instead of cocoa and sweeten entirely with stevia or yacon syrup.
Last Year at this Time: Savory Zucchini Pie (ACD Stage 2 and beyond; gluten free)
Three Years Ago: Musings on Food and Meme-ish Fun (and happy to say I can now add, “Meal at Candle 79″ to the list!)
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