30 motherearthliving.com
FOOD CRAVINGS
AD
OBEST
OCK/NATA_VKUSID
EY|^ RECIPES |
BLACK BEAN BERRY BROWNIES
These fudge brownies are sweet with-
out the addition of refined white sugar
and offer a rich texture to delight the
most serious chocolate lover’s palate.2 tablespoons coconut oil, melted(^1) ⁄ 2 cup packed pitted Medjool dates,
(about 9 dates)
1 can (15 ounces) black beans,
drained and rinsed
(^1) ⁄ 2 teaspoon instant coffee grounds
11 ⁄ 2 teaspoons vanilla
1 ounce freeze-dried strawberries
or raspberries, divided
(^1) ⁄ 2 cup cocoa powder
(^1) ⁄ 4 cup almond meal
11 ⁄ 2 teaspoons baking powder
(^1) ⁄ 4 teaspoon salt
2 eggs
(^1) ⁄ 4 cup mini chocolate chips
- Preheat oven to 375 degrees
Fahrenheit. Oil an 8-by-8-inch baking
dish with coconut oil. - Soak dates in hot water. Remove
dates and reserve water. - Add rinsed beans, coconut oil,
coffee grounds, vanilla, and dates
to large food processor. Process for
about 3 minutes, or until smooth. Add
(^1) ⁄ 4 cup berries, cocoa powder, almond
meal, baking powder, and salt.
Process again until smooth, adding^1 ⁄ 4
cup reserved date water to thin the
batter slightly.
- Whisk eggs separately in a large
bowl. Transfer bean mixture to bowl,
gently folding in eggs with a spatula. - Stir in chocolate chips and
remaining berries. - Pour batter into baking dish.
- Bake for 30 to 35 minutes, or
until brownies are set in the center.
Allow brownies to cool completely
before slicing. - Brownies will keep for a couple of
days at room temperature, stored in
an airtight container. Refrigerate for
longer storage.
The first step to breaking that
holiday carb-fat-sugar cycle is
switching the type of carbohydrates
you eat. Carbohydrate-rich foods that
are unprocessed and rich in vitamins,
fiber, and antioxidants supply the body
with nourishment and sought-after
tryptophan while reducing the spike
and crash brought on by sugar, refined
white flour, and alcohol. Denying the
craving through willpower, guilt, and
self-admonishment rarely works long
term and can worsen existing seasonal
affective disorder. Eating healthier
carbohydrates that address precise
cravings satisfies your craving while
working on underlying troubles that
may be at the root of these cravings,
such as blood sugar imbalances,
insufficient sleep, vitamin deficiencies,
and poor gut health.
Whole grains, potatoes with skins,
yams, parsnips, carrots, and other
starchy vegetables can help quell
strong seasonal cravings. Roasting
root vegetables and winter squash
caramelizes the starches and heightens
their natural sweetness. The fiber
in these vegetables also slows down
absorption of the starches, preventing
the spike and crash in blood sugar
levels. Substitute beans (a slow-burning carbohydrate), in baked
goods such as brownies, for sweet
treats that are easier on the body (see
“Black Bean Berry Brownies” at right).
Once you address the physical
root of cravings, your mind is more
equipped to tackle emotional and
spiritual roots to food cravings.
Working through relationship or
career struggles, trauma, or grief, and
reconnecting to what gives life meaning
is easier and more effective when the
body isn’t under the stressors of sleep
deprivation and erratic blood sugar
levels. Any cravings that remain after
you resolve physical causes are likely
to be emotional or possibly spiritual
in nature. If you find this is the case
for you, cravings that aren’t satisfied
by good food substitutions may be
best addressed and transformed
through supportive communities and
practitioners focused on these areas.
We must eat to live. But we
must also eat well to live well, and
attending to our food cravings is a
first step to healing and improving our
relationship with food.Aimee Gallo is a licensed sports nutritionist
and holistic health coach. She’s the founder
of VIBRANCE Nutrition and Fitness. Find out
more at http://www.VibranceNutrition.com.