Fudgy, Healthier Brownies (With Black Beans)

“The primary reason diseases tend to run in families may be that diets tend to run in families.”–Michael Greger, How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

When I read the above quote, it gave me reason to pause.  Hmm.  Reflecting on the generations that I knew within my family lineage, I realized three things.  One, I came from excellent cooks on both sides of the family.  Two, heart disease, cancer, and Alzheimers/dementia were clearly present on both my paternal and maternal sides of the family.  Thirdly, those same two facts could pretty much be applied to most of my husband’s, John, family heritage.

Photo by Pixabay on Pexels.com

Let’s be honest, food is often the center of gatherings, events, and holidays.  While food is nourishing to the body, it is also comfort, warmth, love, and care, all wrapped up in a flavorful and aromatic quilted blanket of tradition.  Every family has their own unique variation of food traditions.  Even in families where the art or time for cooking has been lost, there are still food-centered events.  People love food, and why not?  

Unfortunately, food doesn’t always love us back–depending upon the foods we choose to eat, the portions we consume, and the beverages we down with it.  That said, I am not writing to push any one way of eating, cooking, or approach to food in general.  It is my firm belief that lifestyle and diet is an experiment of N = 1. Everyone has a unique genetic make-up, body, and life circumstances, so who am I to know what works best for each individual.  However, I do think most can agree that consuming more plant based foods is never a bad thing.

Photo by Jb Jorge Barreto on Pexels.com

One of my most treasured family recipes is my Grandmother Helen’s brownies.  It is the go-to recipe I make for special occasions, and it is most often requested by my daughter, Maddie.  In fact, I created a gluten-free variation of it, so that I, too, can enjoy this wonderful and scrumptious treat.  Thus, it was the combination of the quote above and my love for my grandmother’s brownies that led me to the research I used as motivation to cobble together this recipe variation for brownies that includes more plant based foods and uses less sugar.  

I give credit and inspiration from the following sites: chocolatecoveredkatie.com, dailydozenmealplans.com, nutritionfacts.org, busbysbakery.com, and The Jaroudi Family on Youtube.  Their recipes, combined with my own experience, gave birth to this healthier variation of my grandmother’s brownies.  Don’t get me wrong, I still plan to bake Grandmother’s Helen’s version for special occasions–there’s no replacing it; however, this recipe will do, as Grandmother Helen used to say, “in a pinch,” in order to satisfy my sweet tooth, but still sneak in the healthful benefits of a few more plants into my day.

Photo by Isabella Mendes on Pexels.com

 From my heart to yours, I appreciate you reading this and wish you much health and vitality!  I hope this will be a recipe you try! However, based upon my experience, you may not want to let your tasters know there are black beans in the brownies until AFTER they’ve eaten it!  I’d love to hear your thoughts, and be sure to share your variations with me.

Recipe below pictures ⬇️

The humble black bean can be transformed into a fiber-rich, AND delicious, sweet treat!
You can mash those black beans with your high powered mixer!
Bake them up in a pan lined with parchment paper or nonstick spray.
Then dive into the ooey-gooeyness!

Fudgy, Healthier Brownies (With Black Beans)

Ingredients:

1 15-oz can black beans, drained and rinsed

2 fleggs* (can substitute with 2 eggs)

¾  cup cocoa powder

½ cup oats

½ cup applesauce (can substitute with ¼ cup vegetable oil)

½ teaspoon salt

½ cup sugar

1 tablespoon vanilla extract

1 tablespoon vinegar (apple cider or white)

1 teaspoon baking powder

1 teaspoon baking soda

½ cup or more chocolate chips

Optional: ½ cup chopped walnuts, pecans, hazelnuts to sprinkle on top of batter before baking OR 2-4 tablespoons of peanut or almond butter mixed into the batter before baking

Instructions:

If using flaxseed (fleggs) instead of eggs, add 2 tablespoon flaxseed to a small bowl, and add in 6 tablespoons of water.  Stir and place in the fridge for 5 minutes. 

Prepare square baking pan (8 x 8 or 9 x 9) by lining with parchment paper or spraying with nonstick cooking spray

Preheat the oven to 350 degrees.

In a food processor, high speed blender, or with a quality mixer set on higher setting, mash beans. (You can also do this by hand.)

In a large bowl, mix mashed beans with the rest of the ingredients EXCEPT chocolate chips and nuts if using. 

If using almond or peanut butter, it SHOULD be mixed into the batter.

Using a spoon, gently fold in chocolate chips (and/or nuts if desired) into the batter.

Pour batter into the prepared pan.  Add more chocolate chips and/or nuts if desired on top for decorative effect.

Bake for 20-25 minutes or until brownies begin to pull away from the sides of the pan.

Allow to cool 10+ minutes before serving.

Store leftovers in the fridge.  These brownies magically get better after a day in the refrigerator!

The Ceaseless Wonder and Amusement of Aging

“You don’t stop laughing when you grow old, you grow old when you stop laughing.”–George Bernard Shaw

Aging is a funny thing.  Only last week, I looked in the mirror at the end of a work day and thought I saw a streak of eyeliner running up the center of my brow bone toward an eyebrow–which seemed odd.  With a shrug, I thought, “Who knows?” as I tried to wipe it off.  Then, I just had to switch my gaze to the magnifying mirror, an addition whose assistance I seem to require on a daily basis. I should have realized–since this is not the first time it happened–what I thought was a makeup streak, turned out to be a new wrinkle.  Geesh!  Another serving of Fun-for-all Aging Humble Pie, whipped up by the Chef Life.

Photo by Lisa Fotios on Pexels.com

Heaven forbid, if I make comments about my age to my parents, they merely make jokes about it and offer encouraging comments, such as, “Just you wait,” or “You don’t know the half of it yet.”  Nonetheless, there are seemingly preternatural changes that are beginning to occur that give me pause.

For example, at work I am (along with my husband, John) in the top 5-10 oldest employees on staff; and in all honesty, we’re probably in the top five.  On the bright side, I am pretty sure it’s the first time in my life I can claim to have ever been ranked so highly! On the downside, I often pinch myself, wondering if I am in a dream state, when coworkers ask when/if I am close to retirement; or better yet, when they can have my job. It feels otherworldly to now be one of the teachers that is perceived as “old.” Of course, in my oh-so-ignorant early career years, I also thought I would be able to retire early in my 50s, and would already be working a not-so-serious retirement job. Ha! 

Photo by Nataliya Vaitkevich on Pexels.com

In addition to my recent elevation in work rankings, there are other insidious signs that I could be aging.  It seems my skin is now changing at an alarming rate as it thins, folds, hangs, and forms once unimaginable cavernous crevices and fanciful spots.  In fact, I am pretty sure I’ve spotted (pun-intended) a miniature Australian continent currently forming on one of my cheeks and Antarctica on the other! 

Then, there are body parts that are beginning to rearrange themselves in entertaining and unprecedented ways.  Who knew cellulite could be so shifty?  And, of course, the new found plot twists of balance, digestion, sleep, and the ever elusive recovery.  I mean, my goodness, aging is an amusement park of fun–no need to pay for the Tilt-a-whirl, Bumper cars, or Scrambler here–the aging body gratefully provides this amusement for free!  

Photo by Mariana Kurnyk on Pexels.com

In the midst of all this wholesome clean fun is a bit of good cheer! Since John is only a couple years older than me, he probably hasn’t noticed ANY of these so-called changes in me.  Right? After all, the changes in vision, as we age, is like walking through life in a perpetual tunnel of Funhouse mirrors.  I’m sure he’s never noticed my thinning, gray hair or any of the other deviant developments gifted to me by life.

Oh, and then there’s the shrinking height.  I can not begin to express the sheer amount of joy that GROWS within my heart, with each annual checkup, swelling my head to new proportions, as I am reminded that I have already scaled to my highest height of  4’11”, and I will never conquer anything taller. Instead, I have the good fortune of experiencing other parts of me that are now growing, like my ear lobes, nose, and jowls! Those are nasty rides of nonsense I’d rather put a stop to–the sooner the better! Sigh, I guess I am going to finally have to set aside runway model as potential retirement gig! 

Photo by SHVETS production on Pexels.com

Another fun fact? Getting lucky has a new definition.  I can’t tell you how many times I have had the titillating experience of walking into a room only to wonder, “Why am I here?”  If I remember BEFORE leaving the room, I think, “Yeah, Baby, I just got lucky.”  If, however, I start walking back and remember mid-path; well, that’s at least making it to third base.  If I return all the way to my original starting point, but then remember, I’ve at least scored a single or a double. If it is the middle of the night, or the next day, before I remember, that is a definite strike-out since it probably means I’ve left the ice cream or the cheese in the car to melt into a gelatinous gooey heap of spillage that I now need to clean up. 

While I don’t seem to have yet acquired some of my acquaintances and friends’ talents, I am told that with age, they now possess an even greater ability to multitask.  One friend claims she can sneeze, pass gas, pee, and laugh all at the same time.  Meanwhile, another person states that, like George Burns, when they bend down to tie their shoes, they look around to see if there’s anything else they could do while they are down there.  In fact, I can recall my Papaw once telling me that he was living in a haunted house with my grandmother as he claimed there were lots of unexplained sounds and smells floating around the place!

Photo by Arianna Tavaglione on Pexels.com

Recently, one of my 6th grade students asked me if I ever tried to rewind movies on Netflix after I finished them.  Before I could answer, another student jumped in and asked if I ever had to step over dinosaur dung when I was a kid.  While they were on this downward spiral of frivolity, another student, inspired by their knowledge of the Holy Land, asked if the Dead Sea was only sick when I was their age.  Youth, along with its pernicious sense of humor, is indeed wasted on the young!

In the meantime, I’ll keep plucking those gray hairs sprouting in random places like spring onions in a flower bed.  I’ll continue to write-off forgetful moments to, “Sometimers,” and I’ll continue to be grateful that cellphones and social media were NOT things when I was coming of age.  In fact, I am pretty sure in bourbon or wine years, I haven’t even begun to reach perfection, but I’m leaning closer!

Photo by Los Muertos Crew on Pexels.com

 So good news, Dear Readers, if you’re reading this, the best is yet to come–no matter your age.  It’s like riding a roller coaster, as our age keeps climbing, so does our sense of humor and our sense of humility as we watch other things start sliding. Besides, I prefer to think I’ll never be “over the hill”; after all, I’ll forget where the dog-gone hill is, or I’ll be too tired to climb it!

Here’s to life! With age comes wisdom, so I am eagerly anticipating my rise to near-genius level! In the meantime, as once suggested by the great Will Rogers, if we could perhaps get Congress to take issue with aging, we could at least be guaranteed that the aging process would be slowed down for years to come! 

Photo by Gagan Cambow on Pexels.com

Sometimes We All Benefit From Unplugging

“Today, when nearly every question can be handled instantly by Siri, Google, or Alexa, we’re losing the habit of pausing to look inward, or to one another for answers.  But even Siri doesn’t know everything.  And Google can’t tell you why your son or daughter is feeling hopeless or excited, or why your significant other feels not so significant lately, or why you can’t shake chronic low-level anxiety that plagues you.”–Vironika Tugaleva

 My classroom now includes the integration of an Apple TV through which I connect a  computer or iPad in order to project content onto a whiteboard.  One day recently, it wasn’t working, and after completing a few troubleshooting steps, I was at a loss.  A co-worker suggested that I unplug the device for a short time, then plug it back in.  Which led me down a path of reflection . . .

It is amazing to think I incorporate the Apple TV with all of the other forms of technology in my classroom after beginning my career with little to no technology in the classroom, much less in my own life.

I find the technology I integrate into my classroom a point of marvel.  The most advanced technology that I used with my students during my early years of teaching in the late 1980s was a rolling chalkboard that was also magnetic!  Since then, the role of technology, not only in my classroom, but also in life in general, has remarkably transformed.  It reminds me of making a snowperson as a kid. 

Forming the largest part of the snowperson required concerted effort, and it was slow work. With each segment, however, the snowperson became easier to form, and the results came faster until everyone in the neighborhood had access to see and enjoy its newest member.  Eventually though, no matter how much more snow did or did not fall, the snowperson melted away into the soil, and the once novelty then became part of the neighborhood’s foundational ground without the kids and their families releasing it.

Photo by Balu00e1zs Benjamin on Pexels.com

In a similar, but much more complex fashion, technology became integral to humans.  First, its development was a slow, laborious process that required the endeavors of many. People would gather and marvel at the latest creation, until eventually those cow-spotted boxes became a common home delivery sighting. However, as information began to gather, momentum picked up, and soon the technological developments started evolving at an even more rapid pace until the technology melted and integrated into the very foundation of society, no longer a curiosity.

Information can be gathered in one or two keystrokes of a computer or handheld device.  Additionally, one can gather statistics, facts, figures, and so forth, at any time of the day or night.  As a general rule, this acquisition of material is neither good nor bad–it all comes down to the producer and user of information. Unfortunately, there seems to be a growing sea of pride developing among those who can amass large quantities of data, gathering facts in their head on a daily basis–as if the more data one can gather, the more important their opinion becomes. 

Photo by cottonbro on Pexels.com

This has also led to a new mantra regarding disdain for one another’s feelings.  I have seen it crudely phrased on bumper stickers and yard flags/signs, and I’ve likewise overheard it stated slightly more civilly (although often still aggressively) in conversations.  In fact, I have even made similar statements. However, I do believe there is a danger in discounting feelings/emotions. 

I could make the argument that those who state that they dismiss feelings or emotions are still unwittingly attached to their own.  This is due to the fact that their pursuit of intellectual facts/data/statistics, on which they make their various stands, is motivated by the good feelings that accompany their accumulation of data.  In fact, according to the latest data, the use of technology–even in intellectual pursuits–is designed to create positive sensations driven by dopamine, those feel-good chemicals released by the brain.  This is the exact same chemical response that is the force behind both positive habits and negative addictions.  Therefore, to say a person’s feelings don’t matter is ironic, since at the most biological level, it is dopamine driving one’s attachment to gather facts, data, and statistics.

Photo by Vie Studio on Pexels.com

Now, before I am sent outcries of defensive outrage, let me continue to lay out my points in order to get to my thesis.  I absolutely value knowledge, and I enjoy listening, reading, and discussing valid research content.  In fact, without it, I would not have an education, nor would I have a job.  In fact, without these intellectual endeavors, society as a whole would not have made many of the significant advances that contribute to our well-being.  

Instead, I think that the danger resides in valuing data/statics/facts above all else, causing us to lose sight of the importance of unplugging and listening to that still, small voice that resides within each of us.  It is that voice–that level of consciousness–that allows us to discern, not only right from wrong, but also develops and fosters those less-intellectual, but critical pursuits, such as compassion, empathy, communication, adaptability, creativity, interpersonal skills, teamwork, collaboration, and so forth . . . .   Without these so-called soft-skills, humanity is not any different from the technology on which I write this piece.

Photo by Alena Koval on Pexels.com

At the time of writing, the Northern Hemisphere is in the early stages of spring.  The ground is softening, and soon, the soil will be prepared for cultivation.  Branches, rocks, and any other debris will need to be removed, the soil will require proper tilling, leveling, and fertilization in order for those tiny seeds to grow into a harvest of bountiful, nutrient dense food. Likewise, it is only by unplugging and pulling ourselves away from devices that we can prepare, fertilize, remove mental detritus, and grow a harvest of intra- and inter- personal skills–which starts when we take time to plant inner-seeds of faith in order to grow our relationship with our Creator.

Faith is not about intellectuality–although people certainly try to do this.  Instead, I believe faith requires conviction, and that conviction comes from the cultivation of one’s inner world–the heart center, the residence of, yes, emotions. Faith is not tangible, it cannot statistically be verified.  However, I argue that without faith, we cannot fully develop emotionally.  In fact, I would go so far as to state that without faith, we cannot understand, offer, and receive love; and without love, we are little more than a “resounding gong or a clanging cymbal” as one of my favorite Bible verses states. 

Photo by Inna Lesyk on Pexels.com

 As such, I strongly suspect that many of the wars waged around us, both at home and abroad, have as much to do with a lack of faith and development of all those so-called soft skills, as they do intellectual evaluation of facts, statistics, and data. Unfortunately, we may not be able to control conflict around us, but we do have a choice in how often we unplug, look within, and cultivate/enrich our own faith/heart.  It is through these unplugged pauses that our faith becomes more strongly rooted, increasing our trust in the belief that Divine Providence will provide for a path through–maybe not the way we had hoped, but a plan, nonetheless, for all things to work towards the higher good.

So pardon me if I do value unplugging from all that input, and stand in the center of my faith–the heart of my emotions. I believe that it is through regular bouts of unplugging–even for short periods–that my faith is renewed, my resolve is strengthened, and I am refreshed and once more ready to move forward in the data-driven world–just as the Apple TV in my classroom ultimately did. The difference, however, between the Apple TV and me, however, comes down to my faith–my emotional heart center.  I believe the same is true for humanity. 

Virginia Beach is for Lovers

  “The calming movement of the sea along with the restless ocean breeze gently caresses me creating a soothing trance which lulls me to a place of peace.”–M. L. Borges

It had been one year since I had last seen the ocean and its companion shoreline.  Last March, (2021) when John, my husband, and I last visited the beach, it was for the Shamrock Marathon held annually at Virginia Beach. However, it was under COVID restrictions with limited dining and hotel options. Regardless, the creators and sponsors of the Shamrock Marathon found a way to create a safe and well-organized weekend getaway!

Flashforward one year, and we decided to return.  With COVID restrictions greatly reduced, there was more hotel and restaurant availability.  On the downside, overall prices were understandably higher to cover the past year’s losses.  Nonetheless, this did not seem to deter visitors for the 50th anniversary Shamrock Marathon weekend event as hotels were sold out throughout the town.  (I would later find out that for many hotels, this had less to do with room availability and more to do with lack of enough available support staff.)  Furthermore, with a weather forecast full of ample sunshine, light breezes, and temperatures hovering in the 60s and 70s, what was not to love? 

This year, John and I stayed at Holiday Inn & Suites North Beach.  Ideally situated alongside the north end of the VB boardwalk.  We were within walking distance to numerous dining choices as well as the King Neptune statue, the heart of the Shamrock events. The staff of this hotel was friendly and accommodating, and it was located next to the starting line for the marathon and half-marathon!  When you combine that with the ability to fall asleep listening to the waves gently lapping the shore, we are sure to return here on future trips.

One dining spot for which we were eager to return was the infamous Pocahontas Pancake and Waffle House!  This iconic VB gem serves up breakfast and lunch, and visitors need to be ready to wait during peak hours.  No matter, it is worth the wait!  The wait staff is attentive, friendly, and since this was our second year to visit, we couldn’t help but take note that much of the wait staff was the same–a sure sign that this establishment is doing something right.  

Looking over the menu at Pocahontas Pancakes is like reading a novella; they have so many choices!  I am in love with their gluten-free waffles since I cannot get those anywhere in the local Tri-state area.  Plus, they offer a wide array of scrumptious toppings. The fresh fruit bowl is actually fresh–not one of those thawed frozen fruit cups with underripe fruit, devoid of any taste.  John loves their sandwiches, biscuits, and eggs, and we both feast on their ample portions.  Oh, did I tell you about their signature, locally roasted coffee?? Mmm, Mmm, Mmm, this place, well, takes the cake!  What can I say? John and I both LOVE this restaurant and cannot recommend it enough!

Another local VB gem, we discovered last year, is Side Street Cantina.  This restaurant, located at the southern end of VB, features Peruvian-influenced Mexican fare, served up in a colorful atmosphere, filled with bold and lively artwork. Their housemade chips and salsa are fresh, crisp, and tasty.  Their menu offers a wide variety of signature dishes and cocktails for those so-inclined.  John ordered Arroz Con Pollo, and I ordered Vegetarian Fajitas.  Both meals were full of deliciousness!  While dining at Side Street, the manager, Alicia Mummert, recommended that we go visit her best friend, Julie, the manager at Mannino’s Italian Bistro for dinner one night.

Therefore, John and I decided to head to Mannino’s for our Friday night dinner–a perfect location for carb-loading before I ran my own virtual half-marathon on Saturday.  Entering this bistro felt warm, welcoming, and the aromas were mouth-watering.  Our server was none other than Julie’s daughter, Abigail (Abbi) and her friend, Katie. Along with Julie, these ladies were engaging, made excellent recommendations with regards to food and wine, and provided exceptional service.  The gluten free choices were as wide and varied as I have experienced in an Italian restaurant, and there were even a few gluten free dessert options!

  Ultimately, John chose Vitello Parmigiana with fresh melted mozzarella on top, and I savored every bite of the gluten free variation of Penne Semplice without sausage.  Additionally, I ordered their gluten free truffles to go.  (Fortunately, our room had a mini-fridge, and I was able to save a couple of those luscious truffles to take home!)  I have to say this meal fully fueled my 13.1 mile run the following morning; and best of all, NO digestive issues–which can sometimes be a real thing with some foods and long runs.  Mannino’s is another establishment John and I would highly recommend for those who love Italian!

Saturday night, after a half-marathon run, I was ready for some full-on not-so-healthy grub.  We decided to give Abbey Road Pub and Restaurant a try.  This eatery offers breakfast, lunch and dinner!  What’s more?  It makes the bold claim to have the BEST gluten-free menu in Virginia Beach!  Sounded like the perfect place for us to check out! Additionally, they also boast over 42 drafts and crafts, are certified Green Virginia, have a dog-friendly patio, and offer free parking for patrons.  Their menus were wide, varied, and while I could have easily eaten on the more healthy side, I chose to indulge on a plate of Nachos Supreme sans chili and served up with black beans instead. It was not my usual plant forward meal, but I did enjoy it with a fresh green salad!  (Hey, it’s all about balance–it’s not like I normally eat this way.)  Meanwhile, John splurged on Lobster Mac and Cheese.  Abbey Road had an upbeat and energetic vibe, it offered attentive service, and a uniquely diverse menu, including vegan and gluten-free options!   This is one place John and I will visit again, and we would also recommend it to those traveling in the Virginia Beach area!

On a side note of interest, John and I visited Sandbridge Beach, one afternoon, and found that it reminded us somewhat of the Outer Banks of NC, full of ample vacation homes, both of new construction as well as traditional beach bungalows.  Located south of VB, it struck us as a more quiet area in which to stay, especially for those larger family/friend gatherings in which you are more than happy to complete your own cooking, relax, and soak in nothing but sand, shoreline, and ocean vibes!  

Regardless of which type of vacation you prefer, the VB area offers visitors plenty of options–from low-key to highly engaged and all choices in between.  The Shamrock Marathon weekend especially offers a family-friendly atmosphere, but is also chock of full options for adults.  And, if you love new food adventures, as John and I do, rest assured, Virginia Beach has plenty to offer.  Perhaps, it is true, Virginia is for lovers–lovers of fun, beach, sun, water, and, of course, food–glorious food! 

Sandbridge Beac