Healthy Starts Here! recipes seen on Breakfast TV May, 3, 2011

Triple Chocolate Brownie Cookies

I’ve been trying to make a two-bite brownie ever since they appeared on the shelves several years ago. My regular brownie recipe just didn’t hold up in those teeny tiny muffin tins. After three creative attempts, I threw in the towel.

I’ve always thought that combining cocoa powder, cocoa nibs, and chocolate chips was a really great idea, so when I started working on this recipe I had a stroke of genius – why not try for the two-bite brownie as a cookie? Even if they didn’t work, structure wise, I bet my Membership in the Society of Chocolate Lovers, that they would still taste great.

I was right.

And on my first try.

So here, in my humble card-carrying chocoholic opinion is my next award winning cookie, with the heart healthy benefits of canola oil, natural cocoa powder, cocoa nibs, and dark chocolate.

 

6 tbsp ( 9o mL) canola oil – measure accurately

¾ cup (175 mL) dark brown sugar, packed

2 tbsp (30 mL) honey

1- omega-3 egg

2 tsp (10 mL) pure vanilla extract

½ cup (125 ml) natural cocoa powder – click here to find out what natural cocoa powder is

¾ cup (175 mL) whole wheat flour

2 tbsp (30 mL) wheat germ

¼ tsp (1 mL) baking soda

¼ cup (60 mL) cocoa nibs – click here to find out what cocoa nibs are

¼ cup (60 mL) chocolate chips at least 60% cocoa mass or 70% cocoa mass chocolate chunks

 

  1. Make sure that the rack in your oven is in the middle.
  2. Preheat oven to 375°F (190°C). Line a cookie sheet with parchment paper.
  3. In a medium mixing bowl beat together the oil, brown sugar, and honey. This is going to look like wet shiny sand, it’s supposed to.
  4. Beat in the egg and the vanilla for about 3 minutes or until the mixture looks creamy.
  5. Gently beat in cocoa powder. Warning: turn on those beaters full throttle and you will look like a cocoa mess in a couple of seconds. Gently beat the cocoa powder in on low and increase speed once it’s been incorporated. Then beat for 1 minute.
  6. In a medium bowl stir together the whole wheat flour, wheat germ, baking soda, cocoa nibs, and chocolate chips or chunks with a whisk. Add to the cocoa batter. Blend until well incorporated, approx. 1 minute. The batter will be really sticky.
  7. Drop by teaspoonfuls onto the prepared pan using a mini scoop. Bake for 8-10 minutes or until the outside is crunchy looking and they have puffed up. Don’t overbake these morsels; there aren’t a lot of things worse than burnt chocolate, okay I can name three but that’s for another day. My oven bakes these perfectly in exactly 9 minutes.
  8. Remove from oven. Let cool for 5 minutes on the pan (they will deflate as they cool) and then remove from the cookie sheet and let completely cool on a wire rack. Store in an airtight container for up to 1 week or freeze for up to 3 months.

Makes – 32 cookies using a 2 tsp (10 mL) mini scoop.

One serving = 2 cookies

One serving contains:

154 Calories, 8.2 g Total Fat, 1.9 g Sat Fat, 0 g Trans Fat, 24 mg Sodium, 19 g Carbs, 2 g Fibre, 12.3 g Sugar, 2 g Protein

Diabetes Food Choice Values Per Serving: 1 Carbohydrate, 1 ½ Fats

Baking tip:

I use electric beaters when I make cookies, but if you would rather stir by hand using a wooden spoon, more power to you.

Black Bean Tortilla Chip Soup

Tortilla soup is a Mexican-style soup that usually has chicken in it, plus all the bells and whistles which are normally found in this quick and easy dinner – avocado, cilantro, and corn tortilla chips. Not mine. I decided to feature those amazing antioxidant rich black beans instead of the chicken. It still has that unique tortilla soup flavour, but it’s a heart healthier version.

 

3 cups (750 mL) lower sodium chicken or vegetable broth

One – 19 fl oz (540 mL) can diced tomatoes

One -19 fl oz. (540 mL) can black beans, rinsed and drained

¼ cup (60 mL) deli fresh salsa, mild, medium, or hot

1 tbsp (15 mL) hot sauce, less if desired

1 cup (250 mL) fresh or frozen corn, no need to thaw

1 ripe avocado, peeled and sliced thinly

1 cup (250 mL) thinly sliced green onions, approx. 5 green onions

1 cup (250 mL) chopped cilantro

1 lime, scrubbed well and cut into quarters

40 unsalted whole corn tortilla chips

 

  1. Heat chicken or vegetable broth in a large pot over medium/high heat. When it comes to the boil add tomatoes, black beans, salsa, hot sauce, and corn. Bring to the boil, cover, reduce heat to low and simmer for 5 minutes. Stir and remove from heat.
  2. Ladle soup into 4 deep soup bowls. Equally divide the avocado, green onion and cilantro and sprinkle on top of each soup bowl. Squeeze on some fresh lime juice.
  3. Put 10 tortilla chips in your hands and slightly crush them into each bowl. Mix gently and serve.

Makes 8 cups (2 L)

Each serving is equal to 2 cups (500 mL)

One serving contains:

420 Calories, 13.4 g Total Fat, 1.9 g Sat Fat, 0 g Trans Fat, 556 mg Sodium, 64.5 g Carbs, 13 g Fiber, 11.8 g Sugar, 15 g Protein

Diabetes Food Choice Values Per Serving: 3 ½ Carbohydrates, 1 Meat and Alternative, 2 Fats

 

 

 

Posted in Healthy Starts Here!, Recipes Recently Seen on TV

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