Full of protein and fibre, pulses are important for our children’s health. But how do we make them appealing enough to sneak past our fussy eaters? Try these yummy black bean brownies.
- 1½ cups black beans, cooked
- 2 tbsp cocoa powder
- ½ cup oats
- ⅓ cup maple syrup or honey
- ¼ cup coconut oil
- 2 tsp vanilla extract
- ½ cup chocolate chips
- Preheat the oven to 180°C.
- Blend all the ingredients together, except the chocolate chips, until smooth.
- Stir in the chocolate chips and pour into a greased square pan.
- Bake the brownies for 15-18 minutes and let them cool before cutting them.
Introducing pulses to your child’s diet
When the United Nations declared 2016 as the International Year of the Pulses, it’s easy for many of us adults to jump on board and add them to our diets. The challenge is to make these nutritional powerhouses appealing to children.
Here are some great ways to serve pulses that will appeal to your fussy eater:
Hummus is a popular dip made with chickpeas and a definite hit with children. Serve with pita bread or veggies, spread on a sandwich or eat it plain. You can also make hummus with cooked lentils or beans.
Sneak them into food they already love
Lentils, beans or a mixture of the two can be added to mincemeat, burgers and meatballs or substituted for meat to make delicious, homemade veggie patties.
Add them to favourite soups and sauces
Cooked lentils, beans and peas can easily be pureed and stirred into soups, stews and even sauces. Pulses not only add flavour, but also help thicken soups and stews to make them heartier and more nutrient-rich.
They can become part of dessert
Many desserts incorporate beans, as they have a mild flavour and can make baked goods rich and moist. Cooked black beans can also replace eggs in many chocolate cake and brownie recipes – and your kids will never know the difference.
Xanet is an award-winning journalist and Living and Loving’s digital editor. She has won numerous awards for her health and wellness articles and was a finalist for the Discovery Journalist of the Year in 2009 and again in 2011 for the Discovery Best Health Consumer Reporting and Feature Writing category. She is responsible for our online presence across social media channels and makes sure our moms have fresh and interesting articles to read every day. Learn more about Xanet Scheepers.