December 6, 2016

Burdock Black Bean Brownies

Burdock Black Bean Brownies

Has anyone ever used / heard of burdock before? It boasts so many health benefits, it could be its own (bur)doc-tor. Can I get an eye roll, please. Seriously though, not only is it hugely antioxidant and anti-inflammatory, but it’s also a great source of prebiotic fiber. This whole plate is actually rich in prebiotics: burdock, black beans and cacao are all great sources of prebiotic fibers, which are essential to a well functioning gut. Find out more and the recipe below!

  1. Polyphenol-rich dark cocoa is shown to increase good bacteria in fecal matter (meaning good bacteria is in your gut and leaving your gut). In fact, high dark cocoa flavonol drinks increase fecal bifidobacteria and lactobacilli (good bacteria) and reduce clostridial counts (bad bacteria), plasma triglicerides (fats), and C-reactive proteins (inflammation markers). 14g/day showed increased bifidobacteria and lactobacilli (good bacteria.)
  2. Eating enough dietary fiber (hello black beans, kind sir)  is also important, as it’s the main source of carbohydrate for gut microbiota production. The recommended amount of fiber consumption is 30-40g per day, though most Americans get around half of that. Just 1 cup of black beans has 29g of fiber, so sprinkle those things on anything you can (even in brownies).
  3. Burdock root: Not only is it a prebiotic rich food, it also detoxifies heavy metals from the blood, helps induce lymph drainage, is a natural diuretic, and improves digestion and decreases blood sugar (because of its prebiotic fibers).

Here’s how to get the gut-healthy brownie trifecta:

  • 3 tbsp burdock root (raw or dried – I got mine raw from Whole Foods, though I think they also sell it dried. Adding it dried to the batter results in a slightly nuttier taste. Raw makes for an earthier tasting brownie.)
  • 3/4 cup cacao powder
  • 1/4 cup honey (the original recipe calls for cane sugar – I subbed honey because YOU GUESSED IT – it’s another prebiotic fiber. Maple syrup is also another source of prebiotic fiber, which could also be swapped in)
  • 2 eggs
  • 1 can black beans, rinsed, drained, and dried
  • 3 tbsp coconut oil
  • 1/4 tsp vanilla extract
  • 1.5 tsp baking soda
  • 1/4 tsp salt
  1. Preheat oven to 350
  2. If raw, peel burdock and slice into coins. Boil for 15-20 minutes, until softened (similar texture to an artichoke heart). If dried, just sprinkle into the batter.
  3. Place burdock root and remainder of ingredients in food processor and blend.
  4. Place in sprayed pan (I added more chocolate on top), or cupcake liners and cook for 25-30 minutes (or 20-25 minutes in cupcakes liners), until toothpick can be extracted clean from the middle.
  5. Optional add-ins: walnuts, almonds, more chocolate. Drizzle with yogurt on top for the ultimate synbiotic treat (probiotic + prebiotic).

burdock-brownies-2

 

Black bean brownie recipe from The Minimalist Baker.

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4 comments:

  • Jen

    Totally going to make these. My gut wants them, and so does my mouth. And I appreciate all of the nutritional information on the health benefits of the ingredients!

    • Katie

      Haha that’s awesome, Jen! I love finding weird new ingredients and incorporating them into old recipes. Especially burdock. That bad boy is packed with good stuff. I used Minimalist Baker’s recipe and basically just subbed eggs for flax and honey for cane sugar. Super simple!

  • b

    both my gut and heart is telling me to leave work right now and make these…. must find this burdock root.

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