Chocolate Peanut Butter Banana Bars

“What’s the point in having a sweet tooth if you don’t use it?”–unknown

I blame my parents.  Who else am I supposed to blame for my sweet tooth? While both of my parents eat an overall healthy diet, they also like their dessert from time to time. I confess, I am the same way.  It’s all about moderation and balance, and, well, never underestimating the power of chocolate . . . or peanut butter! 

I enjoy nearly any form of chocolate!

About a month ago, I baked my grandmother’s traditional recipe for chocolate frosted brownies.  It is a family favorite from an old 1930s or 40s vintage Betty Crocker cookbook.  While it is not vegan, I can say it is vegetarian; and anyway, I am not about so-called perfect eating.  Besides, it’s not like I bake Grandmother Helen’s brownies on a regular basis.

My mom had dinner with us on the evening that I baked brownies, so I sent a few home with her.  The next day, my daughter walked into the kitchen where I was food prepping my work lunches for the week, laughing and shaking her head.  She said that while talking to my mom on the phone, “Gran’ma confessed to spreading peanut butter all over the brownies before eating them.”

Mash up the banana first. I find a pastry cutter perfect for this!

At first, that seemed sacrilege!  How could she desecrate that beloved, treasured family recipe?  The horror of it!  What was she thinking?

“Sounds like a good idea to me!” said my husband.  “I just might try that!”

He had a point.  Peanut butter–and almond butter for that matter–are like dessert.  Nothing can improve a bad day like nut butter.  In fact, I would argue that nut butters, as a rule, have a certain calming quality to them!  During my younger years, when annoying bodily afflictions, such as acid reflux, were nearly non-existence, banana and peanut butter was one of my favorite go-to meals.  This led me to thinking . . .  which is always dangerous!

Stir in the peanut butter.
Add in the rest of the liquid ingredients.

I began to wonder if there was a plant-based, gluten-free compromise-recipe I could find or create.  Thus, my research began.  Scrolling through one web-site after another, I eventually landed on two different recipes. One recipe was from a web-site entitled, “It Doesn’t Taste Like Chicken,” and the other recipe was from a web-site called, “Purely Kaylie.”  

Add in the dry ingredients.

Using both of their recipes as scaffolding to create my own variation, I did a bit more research on baking with both oat milk and oat flour.  These two ingredients, I decided, would not only increase the nutritional value, (Read between the lines–ease the guilt of my sweet tooth!) but also eliminate gluten and dairy products since I have celiac disease and prefer to eat plant-based.  Additionally, I also conducted a bit of research on the science of baking with dutched cocoa, my preferred cocoa, and I learned that it bakes more effectively with baking powder, rather than baking soda.

Stir in chocolate chip and mix until just blended.
Pour batter into prepared pan and sprinkle with remaining chocolate chips.

I made this recipe on a Saturday afternoon, and our entire home was redolent with the scent of baking chocolate.  The recipe was super-easy, requiring only one bowl, and honestly took no longer than 10 or so minutes of active kitchen time. The oven did the rest.  Once cooled, I cut the recipe into 9 generous sized squares and stored part of them in a plastic container in the fridge. I could have frozen them for future weekend cravings, but they did not last that long.

Give this recipe a try.  Enjoy it for breakfast, as a dessert, or a grab-and-go snack. It’s a mostly healthy, guilt-free way to have your cake and eat it too!  

All to cool before cutting into 9 generous squares.
Who prefers corner pieces???

Chocolate Peanut Butter Banana Bars

Ingredients: 

2 *fleggs (2 tablespoons of ground flax seeds + 6 tablespoons water)

1 cup ripe mashed banana–about 2-3 bananas (The bananas should have brown spots.)

1/2 cup sugar or equivalent sweetener

⅓ peanut butter

¼ cup favorite milk (I used oat-milk.)

1 teaspoon vanilla extract

1 cup flour (I used oat flour to keep it gluten-free, but any all-purpose flour would work.)

½ cup cocoa powder (I prefer to use Dutched Cocoa powder as it dissolves more quickly.)

½ teaspoon baking powder

½ teaspoon salt

⅔ cup chocolate chips (I use Enjoy Life chocolate chips.  They are dairy and allergy-friendly.)

Directions:

Combine ground flaxseed with water in a small bowl and set in the fridge for about 15 minutes to thicken.

Preheat the oven to 350 degrees.

Lightly coat, with nonstick cooking spray, a square 8 x 8 baking pan, or line it with parchment paper.

Mash banana in a large mixing bowl.

Mix in sugar, peanut butter, milk, vanilla extract, and flegg.

Stir in the dry ingredients–flour, cocoa powder, baking powder, & salt–but do not over mix. Gently fold in half of the chocolate chips.

Spread batter evenly as it will be fairly thick.

Sprinkle batter with remaining chocolate chips.

Bake for 35-40 minutes, or until a toothpick inserted in the center comes out clean.

Allow to cool for at least 10 minutes, preferably longer, before attempting to cut into 9-squares.

Store in an airtight container for up to a week in the refrigerator, or freeze for up to three months.

Mix ground flaxseed and water first. Set in fridge for about 15 minutes before using for best consistency according to my research.

*Flegg= flax “egg”, which is a plant-based, allergy friendly substitute for eggs.

Made From Scratch Black Beans–The Magical Food

“Three of the most beneficial, longevity promoting, anticancer foods are green vegetables, beans, and onions.”–Joel Fuhrman  

Let’s face it, many people, myself included, lead hectic lives. Balancing the demands of our time and energy with the desires of a little bit of comfort and/or down time, while also knowing we need to set aside time for good nutrition, can feel like an impossible task, especially when it comes to our budgets.  With the costs of food, fuel, housing, and other living expenses rising, who doesn’t want to save a little money and shave a little time whenever possible?  Saving time and money, while maintaining one’s health and sanity, can seem elusive. 

Black beans pack a cost-effective nutritional punch.

Enter the humble bag of dried beans–budget friendly, healthy, and honestly, not labor intensive! With a wide variety of beans from which to choose, dried beans are quite versatile. Even if you choose canned, beans are affordable on just about any budget and can be cooked into numerous recipes.  However, with a little bit of know-how, and especially with a pressure cooker–either electric or stove top–dried beans can be super easy to fix and much more economical than their canned counterparts.

Adding salt to the soaking water, in order to create a brine-soak, is optional. Some cooks debate whether or not you should, but most experts seem to agree that salt does allow the beans to soften even more.

Black beans and soybeans are the cornerstones of longevity diets around the world.”–Dan Buettner

 Beans are often one of the most overlooked, and even undervalued, sources of protein.  Chock full of iron, antioxidants, fiber and other nutrients, beans are a nutritional powerhouse that can be eaten daily.  In fact, regular consumption of beans is often considered an important dietary consideration in many longevity studies, including the popular, “Blue Zones,” coined by author, Dan Buettner, in his National Geographic article, “The Secrets of a Long Life,” and expanded upon in his book, The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest.  In fact, regular consumption of beans offers multiple benefits for the body.

Beans can soak up to 24 hours. The longer the soak, the softer they cook up, and the easier they are to digest.

A diet filled with regular consumption of beans and legumes can reduce LDL cholesterol by up to 5 percent!  In particular, black beans, with a whopping 15 grams of protein and 15 grams of fiber per one cup serving, have a low glycemic effect.  Therefore, eating black beans may reduce spikes in blood sugar, which may also lead to a reduction of risk for diabetes.  Additionally, the high fiber and high protein count of all beans, but in particular black beans, also keeps you feeling satiated longer which could lead to weight loss, or at the very least, maintenance of a healthy weight without feeling deprived. Black beans are also an excellent source of folate, manganese, magnesium, thiamine, and iron.  Talk about a nutritional dynamo!

Rinse well after soaking beans for desired length.

“Beans are such a nice, neutral canvas, you can make a big basic pot of them and then play around with them differently every day.”–Crescent Dragonwagon 

Black beans are versatile too. They are wonderful with almost any rice variation.  Stuff beans in tortillas or taco shells, sprinkle them on salads, add them to soup or chili, spoon them over potatoes, chips, or even fries. Black beans can also be made into brownies or added to a pan with a touch of oil and/or broth, heated up, and mashed into refrieds. They can also be blended into fun dips, such as black bean hummus. The choices are nearly limitless, as black beans–also known as turtle beans– have a mild, almost sweet flavor that lends itself well to a variety of spices and condiments as well as other additions, such as avocado, oranges, peppers, onions, tomatoes, spinach, kale, chili powder, cumin, salsa, garlic cilantro, chiles, to name a few.

Draining the cooking broth from the beans after cooking is a personal choice. I typically save most of the cooking broth, and use a slotted spoon for serving.

Come on, don’t be afraid.  Cooking beans from scratch isn’t hard, time consuming, or expensive.  If you don’t have a pressure cooker, you can always use a crock pot or cook low and slow on a stove for several hours–freeing your time up to do other tasks while keeping your budget in check.  

Open an inexpensive bag of beans, pour ’em into a bowl, add salt and water, then let them soak for up to 24 hours while you go about your life. When you’re ready, cook them up, and let the magic begin!

I encourage you to give this recipe a try.  If I can do it, anyone can do it!  Let me know how it goes!  I’d love to hear from you!

Leftovers can be stored in the fridge or up to a week or frozen for up to 3 months!

Ninja Foodie or Instant Pot Black Beans

Presoaking (Quick or Overnight)

1 cup dried black beans

3 cups water 

1 teaspoon kosher salt or ½ teaspoon table salt

Ninja Foodie or Instant Pot Black Beans

Adjust, eliminate, or add in spices to taste preferences.

1-2 teaspoon olive oil (optional) for those who prefer a little fat added to their beans

1-2 teaspoons minced garlic

½ cup chopped onion

1 cup soaked or dried black beans

1 dried ancho pepper or ½ teaspoon ground ancho chili powder 

½ teaspoon garlic powder

½ teaspoon onion powder

½ sea salt

½ teaspoon black pepper

2 teaspoons reduced sodium taco seasoning

2 cups of water

1 cup vegetable broth

Juice of 1 fresh lime (optional) 

Directions for soaking if preferred:

If using a traditional soaking method of  8-10 hours (although beans can be soaked longer–up to 24 hours–if preferred), place beans, water, and salt in a glass bowl. 

(Feel free to cover for the sake of cleanliness.)

Allow beans to soak either overnight or during the day while away at work. 

When ready to cook, drain in a colander or mesh basket and rinse well.

If using a quick soak method, place dried beans, salt, and water into a pan.

Cover and bring to a boil over medium-heat, and allow to simmer for 5 minutes.

Remove from heat and allow to cool to room temperature for approximately 30 minutes.

When ready to cook, drain in a colander or mesh basket and rinse well.

OR skip all of the presoak methods and simply measure out dried black beans and rinse well before using. 

Ninja Foodie or Instant pot cooking directions:

Swirl oil in the bottom of the pot if using.

Add in minced garlic and onions.

Next add in black beans.

If using a dried ancho pepper, place it on top of beans.

Sprinkle on desired spices–either following my list of ingredients, or go rogue by adding, eliminating, or adjusting the listed spices–they’re your beans after all!

Pour on water.

Fasten the pressure cooker lid and set the nozzle to seal.

Click high pressure, and set time for cooking.

IF beans have soaked, set cooking time for 5 minutes; IF beans have NOT soaked, set cooking time for 25 minutes.

Once the cooking cycle stops, allow the recipe to sit for at least 10 minutes (Do nothing with lid or seal.)

Carefully release the pressure seal, avoiding skin contact with the steam. (Trust me, it can burn!)

Once steam has fully released, carefully remove the lid, stir, and serve.

If you prefer, drain beans; however, I find that the beans store/taste/texture remains best when stored in a bit of their own broth, but it’s really personal preference.  We simply use a slotted spoon to ladle beans.

Can be stored up to one week in the refrigerator or in the freezer for up to 6 months.

Makes approximately 3 cups of cooked beans.

Recipe can be doubled! 

Add your favorite vegetables, starch, and condiment(s) to your made-from-scratch beans, and you’ve got one healthy meal!

Berry Good Cauliflower-Berry Smoothie

“Good nutrition creates health in all areas of our existence.  All parts are interconnected.”–T. Collin Campbell

Photo by Anastasiia Petrova on Pexels.com

Summer is back!  Okay, not officially as we have not yet experienced the summer solstice, but it is strawberry season!  In fact, throughout the coming months of summer, other berries will also come into season!  Freshly picked berries are not only some of Mother Nature’s sweetest earthly treasures, but they are also some of the most nutrient rich treats.  Plus, they are just so darn versatile.  Eat ‘em plain; toss them into cereal, smoothies, or yogurt; mash them onto your toast (for real!); bake them into cake, muffin, or pie recipes; cook them down into syrup, sauces, or jams; or, can, dry, or freeze them for later use.  Honestly, what’s not to love about berries?

From a nutritional standpoint, berries are chock full of vitamins, minerals, antioxidants, and the all important fiber. Think of berries as your personal arsenal for warding off cancer, protecting the health of your heart, and fending off chronic inflammation and/or illness. They also benefit your skin, may help lower cholesterol, and can typically be enjoyed no matter the diet you follow due to the fact they are low-glycemic and low in calories as well as carbs.  Those tiny, juicy, brightly colored orbs are bursting with nothing but love and goodwill for your body and your taste buds. 

Photo by Julia Volk on Pexels.com

Now, contrast the vivid indigo of blueberries, the deep purple of blackberries, the candy red of strawberries, the shiny garnet of cherries and pomegranates, and the rose crimson of raspberries to the ever so homely cauliflower.  Oh sure, there are a few colorful varieties of cauliflower, but by and large, the most abundant form of cauliflower is as colorless as a canvas.  In fact, that is how I prefer to think of cauliflower: a canvas.  A canvas waiting for the strokes of color from an artist’s, or in this case, cook’s palette.

“Most flowers say, “I love you,’ but cauliflowers say, ‘I hope you live forever.’  And, that’s more intense than love.”–Unknown

Cauliflower, like the acclaimed berry, is considered a superfood.  It, too, is high in fiber, low in calories and carbohydrates, and full of vitamins and minerals.  Brimming with phytonutrients, antioxidants, and high levels of sulforaphane–an ingredient in all cruciferous vegetables–cauliflower can also wage war against cancer. Due to its high level of choline, it also supports learning and memory maintenance. (Who doesn’t need help with that?)  Additionally, cauliflower is full of bone-enhancing Vitamin K.  

Photo by Arina Krasnikova on Pexels.com

Similarly to berries, cauliflower is versatile in the kitchen.  Popularly known for creating a healthier alternative to traditional pizza crust, cauliflower can also be made into grilled “steaks,” buffalo “wings,” and stir-fried “rice.” Furthermore, it can be mashed, steamed, baked, fried, tossed into soup, salad or dip, eaten raw, its stem can be shredded and added to slaw, and it can be frozen for later use.  Plus, it can be added to smoothies! 

“If cauliflower can be pizza, you, my friend, can be anything.”–Unknown

Two simple ingredients make this smoothie naturally sweet, creamy, and a rock-solid nutritional choice to start your day of with the first positive step of the week.

If you are familiar with my work, you know I love whole-food, plant-based smoothies.  They are convenient, portable powerhouses of nutrition that can be made ahead of time and frozen.  That’s right! Blend a whole batch of smoothies up for the week in one manageably messy hour or less, and you are setting yourself up for a nutritionally robust, go-get ‘em week!  Then, the night before–or really, just a few hours ahead of time–take one smoothie out of the freezer, and set it in the fridge. Then, in the morning, you’re ready to kick off your dynamo day with a jolt of nutritional righteousness. 

Now that the weather is warming up, nothing tastes more refreshing than a cool, creamy sweet smoothie.  The sweetness occurs naturally from the succulent berries–no added sugars here.  Full of fiber, antioxidants, vitamins, and minerals; low in calories and carbohydrates; this smoothie recipe checks all the boxes.  You won’t be able to taste the cauliflower, but instead, you will taste all of the berry deliciousness of whatever berry(ies) you choose.  Your taste buds and body will be doing the happy dance, and you will feel a peace of mind knowing you made one small choice of positivity that just may lead to multiple beneficial steps towards your health for the day.

From frozen to thawed in a matter of hours . . .make ahead smoothies make your work week more organized and, well, smooth!

“A healthy outside starts from the inside.”–Robert Urich

I encourage you to give this recipe a try. Change it up, dress it up, and make your own version of this wholesome blessedness.  Then, hit me up via email, Instagram, Facebook or on this website, stephsimplycom.  I can’t wait to see what you do with it!  

From my home to yours, I simply wish you vibrant health.  Here’s to you!

Berry Good Cauliflower Smoothie

Ingredients:

1 ½ cup riced cauliflower

1-1 ¼  cup favorite liquid or other favorite liquid 

¼-½   cup pomegranate, cherry, blueberry or combination juice (You want a total of 1 ½ cup liquid.)

½ teaspoon cinnamon

½ teaspoon vanilla extract

Dash of salt (optional)

1 inch or ½ teaspoon ginger

1 mini cucumber or ½ large

½ lime, peel removed, but leave parts of the pithe for extra flavor and Vitamin C

1 cup mixed berries (My blender can only handle 1 cup, but feel free to add in another cup!)

Optional: 1 medjool date or ½ banana for added sweetness if desired 

Go “Extra,”only if you want, with as many of these additional nutritious powerhouses as desired:

Replace ¼ cup of your favorite liquid with ¼ cup aloe

2 teaspoons amla

2 teaspoon greens powder

1-2 teaspoons acai powder

½ – 1 teaspoon matcha powder

½ -1 whole scoop of favorite protein powder 

¼-½ teaspoon of turmeric powder

Place cauliflower and all liquid ingredients into the blender and blend well.

Add-in rest of the ingredients in the order listed above.

Blend all ingredients until smooth.

Makes one large (approx 32 ounces) or two smaller (approx 16 ounce) smoothies, depending upon amounts chosen.