Can Beans Help you Lose Weight?

Pumpkin Spice Mini Muffins 

Ingredients 

  • 1/2 cup garbanzo bean (chickpea) flour
  • 1/2 cup almond flour
  • 1/2 cup organic cane sugar
  • 1 teaspoon pumpkin pie spice
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon sea salt
  • 1/2 cup extra-virgin olive oil
  • 1 teaspoon pure vanilla extract
  • 1 cup canned organic pumpkin

Instructions

  1. Preheat the oven to 350 degrees Fahrenheit. 
  2. In a large bowl, whisk together the garbanzo bean flour, almond flour, sugar, spice, baking soda, baking powder, and salt. 
  3. Fold in the oil, vanilla, and pumpkin to form a smooth batter.
  4. Spoon 1 tablespoon of the batter into each 24 paper cup-lined mini muffin cups. 
  5. Bake for 15 minutes, or until a toothpick inserted into the center of a muffin comes out clean. 
  6. Cool them for at least 15 minutes before enjoying.

Wrapped, these will keep for three days at room temperature. Or freeze them for up to two weeks; just defrost them at room temperature for 15 minutes before enjoying. Makes 24 mini muffins, or 8 servings.

Cherry Coconut Pulse Pops 

Ingredients

  • 1/4 cup banana slices
  • 1/2 cup unsweetened coconut milk (the kind in dairy case, not in a can)
  • 2 Tablespoons chia seeds
  • 1/4 cup canned white beans drained and rinsed 
  • 1 teaspoon pure vanilla extract
  • 1/4 cup frozen cherries
  • 1/4 cup chopped dark chocolate

Instructions

  1. In a blender or food processor, combine the banana, coconut milk, chia seeds, beans, and vanilla, and blend the mixture until it is smooth. 
  2. Stir in the cherries and chocolate, and spoon the mixture into 4 BPA-free pop molds. 
  3. Freeze overnight. 

These pops will keep for two weeks in the freezer. Makes 4 servings.