Posts tagged 'brownies'

gluten gluttony

One quick walk down the average grocery store aisle will have hundreds of packaged goods yelling at you. Fat-free! Carb-free! Sugar-free! Fine, we’re used to those. But now gluten-free? What does that mean? Is it a diet? And do I need to pay attention?

Gluten is a protein found in wheat, rye and barley, and over 2 million Americans cannot properly digest it. This is referred to as Celiac’s disease, which is a digestive disorder that affects the smaller intestine when an individual cannot tolerate gluten. When wheat products are consumed, the intestine is unable to absorb the nutrients from the food, which leaves the body malnourished. Think of it as clogging your your pipeline. While the symptoms vary, the common side effects are abdominal bloating and pain, chronic diarrhea or constipation, and fatigue–clearly issues no one wants to deal with on a daily basis.

stomach acheI’ve struggled with digestive issues in the past, and while I’ve never been diagnosed with having Celiac’s (though I’ve certainly been tested), I know that keeping wheat out of one’s diet can help with unpleasant effects. Often it’s easy to blame digestive issues on IBS (Irritable Bowel Syndrome) when a doctor isn’t able to prescribe a quick fix, but the truth is that many people are allergic to wheat products and don’t even know it.

How do you tell if you’re allergic to gluten? Spend one week eating a completely gluten-free diet. Eat as you normally would, but just be sure to leave out any wheat products. On the 7th day, take a moment to think about your body, and how you have felt over the past week. As I’ve mentioned before, listening to your body is the best way to keep your health in order. (Such a simple concept, right?) On day 8, incorporate gluten back into your diet and see if there is a reaction (no matter how small). It may not be immediate, but compare the way you feel on day 8, 9 or 10 with the way you did on day 7. If you think you may be at serious risk for Celiac’s disease, do consult a physician.

So, if after your trial run, you do find that you’re happier and healthier without gluten in your diet, the next step is understanding how to maintain a healthy diet without going crazy. How to avoid gluten gluttony?

To start, substitute your wheat carbohydrates (like white rice, couscous, bulgar, etc) with grains like quinoa, millet, and brown rice. These grains are very easy to prepare and can be found at most health food stores. Try to find almond flour to use in place of regular flour for baked goods. Make your own granola with gluten-free oats. Get creative.

One obvious option is to steer clear of carbs altogether, but it’s not all that practical (or healthy). So, here are some examples of how I follow a gluten-free diet about 75% of the time, without missing out on carbohydrates (our bodies and minds need carbs in order to run properly!).

  • Nature’s Path offers a variety of cold breakfast cereals that are gluten-free and low in sugar. I’ve been enjoying the Whole O’s with a handful of blueberries and almond milk in the mornings.
  • Rice cakes are a great snack and easy to work with. I love Lundberg’s brown rice cake with a little bit of almond butter spread on top. A great breakfast (with a banana) or afternoon snack full of complex carbs, good fat, and quality protein. Rice crackers are equally good in place of chips and other crackers (I’m a huge fan of these).
  • I love desserts and especially baked goods, so freedgoodsco has been a huge blessing in my life! The rich, gooey brownies are made with gluten-free flour and use only the finest, organic ingredients for a treat that doesn’t leave you wishing you hadn’t. Since my recent discovery, I’m claiming the Blondie as my favorite (though really you can’t go wrong). Delicious.
  • Lara bars are my go-to everything bar. Preservative-free, gluten-free and just downright tasty, I have a case of these on hand at all times should I need to supplement a meal or need some energy on the go. My favorite flavor, Cashew Cookie, lists the following ingredients: cashews and dates. Not too much to be confused by there!

Fortunately, a lot of food companies and grocery stores are beginning to cater to the gluten-free set through labeling. Take a look around, it is becoming less difficult to find cookies, crackers, and other wheat-free creations to satisfy and nourish a gluten-sensitive diet. So if you are curious and would like to consider a week without gluten, do plan ahead and consider the options to keep on hand. The last thing you want is to be left high and dry with a bag of chips as your only option.

Since I’ve started to keep an eye on my wheat intake, I’ve seen a huge difference in the way I feel: more energy, my body feels lighter, and rarely do I feel uncomfortable after a meal. While I don’t think I’ll commit myself 100% to a gluten-free diet, I do recognize that limiting wheat does my body good, and I plan to continue exploring gluten-free alternatives (and brownies).

Consider what effects wheat is having on your body. Can you try to limit your intake?

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3 comments July 23rd, 2009

black bean brownies

Anyone who knows me well would tell you I have a thing for sweets. Mostly chocolate and baked goods, but I really don’t discriminate. But chocolate…I mean, I really like chocolate. And sometimes a little Green & Black’s just doesn’t cut it. I need something rich and gooey.  Something chewy that I can really bite into. Like brownies.

On rare occasion (an occasion I’ll make up), I like to make a batch of the No Pudge Fudge brownies. I know what I’m getting myself into when I do this, because I seem to envision a shining health-halo over the little pink box that shouts “Fat Free!” While I think the brownies are really quite tasty (and are a great alternative to other recipes), I wish they didn’t have sugar and flour as the first two ingredients. There are many low or non-fat variations out there, but so far I haven’t been blown away by anything in the alternative brownies sector. That is, until I discovered a recipe online that sounded so odd, I just had to try it.

Behold, the black bean brownies.

Made with agave, coffee and–you guessed it–black beans, these brownies are shockingly good. I made a batch for my family when I was back home one weekend to test it out and see if it was worth the fuss (plus, baking is always easier in my mom’s well-equipped kitchen). I had some naysayers (black beans..?! they wailed), but in the end, the black bean brownies were victorious and within two days the pan was wiped clean.

black bean browniesWhat I love most about these brownies is that they do not include any refined sugar or white flour. Yes, they actually have fat in them, but that’s okay.  You know where it came from. And when it comes to the eggs and butter, do try to go organic. Dairy is one area where you don’t want to comprise (even if it means an extra dollar or two). I also made sure the black beans and chocolate included were organic.

The next time you’re looking for a great dessert or brownie recipe, I suggest you give these a try just to say you tried it. I think you’ll be pleasantly surprised (and happy you did).

Ingredients
4 Ounces unsweetened chocolate
1 Cup unsalted butter
2 Cups black beans, drained well
1 Cup walnuts, chopped
1 Tablespoon vanilla extract
1/4 Cup (granulated) instant coffee
1/4 Teaspoon sea salt
4 large eggs
1 1/2 Cups light agave nectar

Instructions
Preheat the oven to 325 degrees. Line an 11 by 18 inch baking pan with parchment paper and lightly oil with canola oil spray.

Melt the chocolate and butter in small saucepan over medium heat. Stir with a spoon to melt the chocolate completely. Place the beans, 1/2 cup of the walnuts, the vanilla extract, and a couple of spoonfuls of the melted chocolate mixture into the bowl of a food processor. Blend about two minutes, or until smooth. The batter should be thick and the beans smooth. Set aside.

In a large bowl, mix together the remaining 1/2 cup walnuts, remaining melted chocolate mixture, coffee, and salt. Mix well and set aside.

In a separate bowl, with an electric mixer beat the eggs until light and creamy, about one minute. Add the agave nectar and beat well. Set aside.

Next, add the bean-chocolate mixture to the coffee-chocolate mixture. Stir until blended well. Add the egg mixture, but reserve about 1/2 cup. Mix well. Pour the batter into the prepared pan.

Using an electric mixer, beat the remaining 1/2 cup egg mixture until light and fluffy. Drizzle over the brownie batter. Use a wooden toothpick to pull the egg mixture through the batter, creating a marbled effect. Bake for 30 to 40 minutes, until the brownies are set. Let cool in the pan completely before cutting into squares (they will be soft until refrigerated).

I served my brownies up with a little scoop of vanilla soy delicious, which melted quite nicely over the oh-so-gooey chocolate creation. But of course you can use any variation of your favorite ice cream. I also sprinkled a few chocolate chips on top for texture. Store the remainder of the brownies in the refrigerator.

I will warn that the preparation is rather involved and that you do dirty quite a few dishes in the process. But it’s so worth it. Since my initial success with this recipe, I’ve told several friends about the brownies. Most give me a confused look and say: “…sugar-free, with black beans? Seriously?” I have yet to prove them wrong, but when I do, it’s gonna be sweet.

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1 comment June 8th, 2009


Alexandra Bricker, HHC


As a Holistic Health Counselor I love helping my clients lose weight, reduce stress, boost energy, conquer cravings & find balance naturally. Free yourself of restrictive and unsatisfying diets by creating a balanced & healthy lifestyle to support your goals.

To find out more, email me at alexi@thewholenut.com, or learn more by visiting www.alexandrabricker.com.

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