I had to call this dessert my “secret ingredient” dessert, because my kids wouldn’t try a sweet dessert that was made with beans. If you have picky eaters in your life, you know how difficult it can be to sell them on an idea if there’s an ingredient they’re not comfortable with! Luckily, adding protein-rich cannellini beans is incredibly easy, and can remain your little secret as they have a neutral flavour that goes well with the honey, cashews, and coconut flour.
This dessert actually went over quite well in my house. My kids loved the chewy, rich (almost brownie-like) texture, and the honey sweetened it up quite a bit. If you don’t eat honey, agave nectar would work just as well- just add an additional 2 tbsp to adjust the sweetness. I actually love my “secret ingredient”- the cannellini beans are full of protein and fiber, and have also been shown to regulate blood sugar. Furthermore, cannellini beans have the highest antioxidant content of dry beans in their class, making them potent cancer fighters! They add a density to these bars that I really like, too.
I chose to add cashews for a bit more creaminess and sweetness, which also added another layer of protein and good fats. If you’ve been following my blog, you probably know that I am very selective of which flours I use, and I often combine various types of flours to suit my recipe. In this case, I chose to combine coconut flour with rice flour. Rice flour adds a lightness to this recipe, while coconut flour is mildly sweet and gives the bars a nice body and texture.
I haven’t decided if I’ll ever reveal my secret to my boys. There’s something inherently fun about knowing I’ve managed to sneak additional goodness into their desserts, and I kind of like keeping it a secret! Whether you choose to reveal the secret ingredient or not, you will love these sweet, healthy bars! Until next time, eat well to live well!
The “secret ingredient” high protein dessert bars
- 200 g cooked Cannellini Beans
- 1 cup Cashew nuts, soaked
- 4 tbsp Rice flour
- 1/2 cup Coconut flour
- 1/2 cup Rice milk
- 1 tsp Baking Powder
- 1/4 cup Honey
- 1 tsp Corn flour
- 3 tbsp Coconut oil
- Preheat oven to 185C (375F)2. Combine cashews, rice milk, honey and beans in a blender. Puree until smooth. 3. Spread the mixture into a square baking mold, and bake for 25 minutes.4. Allow to cool slightly, and cut into squares.