I adapted this recipe from Dr. Joel Furman’s ‘Eat To Live Cookbook’ and use it regularly as a healthy snack for my family. They are similar in look to brownies but are chockful of goodness. I add a thin layer of dark chocolate on top for the kids and add some sprinkles, and call them 'Rainbow Bars' to make it more enticing. The best part is I get to sneak in beans for fiber and protein and walnuts and sunflower seeds for nutrients. Great idea for a healthier breakfast or mid-morning snack.
1cup black beans (cooked)
1 medium ripe banana
1 cup old-fashioned rolled oats
1 cup frozen blueberries (thawed)
¼ cup raisins
1/8 cup pomegranate juice
2 tbsp finely chopped dates
1 tbsp chopped walnuts
2 tbsp goji berries
2 tbsp raw sunflower seeds (not salted)
2 tbsp ground flax seeds
¼ cup dark chocolate chips (over 70% cocoa)
Preheat oven to 275 degrees Fahrenheit
Puree beans in a food processor or high-powered blender. Add in bananas and puree slightly. Put in a bowl and add remaining ingredients and mix thoroughly.
Lightly coat an 8-inch square baking pan with olive oil. Spread mixture into the pan. Bake for 75 mins. If adding dark chocolate, heat the chocolate slightly and then spread a thin layer on top, when you first take them out of the oven. Shake on a small amount of sprinkles while chocolate is still warm so they stick.
Let cool and cut into bars, shapes, or rainbows J and store in the refrigerator.
Dr. Tanya O'Brien, ND