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Recipes

Breakfast Bean Squares

By Lara Rae, Culinary & Holistic Nutritionist

A balanced breakfast starts with protein and fat- the good kind, of course. These components are important because they help balance our blood sugar levels by keeping us satiated and providing energy to help get our day going. I love having healthy baked goods on hand for busy mornings or a little healthful treat in the afternoon when you need a little something sweet. Butter beans are on of my favourites when it comes to baking. They are rich in protein, fiber, iron and B vitamins. Their texture and flavour is much more softer and creamier than chickpeas or black beans. Butter beans are considered a low-energy-dense food, which means it has a low-calorie content compared to its serving size. Including more low-energy-dense foods in your diet helps control hunger, which in turn helps you lose weight or maintain a healthy weight.

 

Makes about 9 squares

 

Ingredients

  • 1 cup Cashews-soaked
  • 1 small can (398ml) Butter Beans- drained & rinsed
  • 1/3 cup Medjool Dates- pitted & chopped
  • ¼ cup Flax Seeds- ground
  • ¼ cup Flour- Arrowroot or Oat
  • 1/3 cup Coconut Oil
  • 1 tsp Vanilla Extract
  • ¼ tsp Sea Salt
  • ½ tsp Baking Soda
  • 1 tsp Apple Cider Vinegar
  • ¼ cup fermented vegan proteins+ Vanilla

 

Instructions

  1. Line an 8×8” baking dish with parchment paper and preheat oven to 350.
  2. In a small bowl, add cashews and cover with hot water leaving 1 IN above so they are completely submerged as the soak and absorb the water. Set a side for about 1 hour. (Best to soak overnight to save time.)
  3. In a food processor, combine soaked cashews, date and beans. Pulse for a few seconds. Add in the remaining ingredients and blend until smooth.
  4. Spread batter into lined baking dish, ensuring the top is flat.
  5. Bake in oven for 20-30 minutes until golden around the edges. Let it cool for about 20 minutes before serving.

 

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Recipe by Lara Rae, Culinary & Holistic Nutritionist
The Healthy Garage
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