If you’re among the 90% of Americans that are missing out on their daily dose of Fiber, than these Wild Blueberry Brownies are for you!

SO WHAT ARE THE BENEFITS?

Soluble fiber gets its name because it dissolves in water and turns into a sort of gel in your belly which allows your food to digest more slowly, giving your body the opportunity to absorb more of the vitamins and minerals present in your gut. This is why I focus on nutrient dense meals! Bonus, this slow digestion process also keeps your blood sugar and insulin from spiking after you eat

Insoluble fiber is thought to help you stay lean and decrease inflammatory stress on your body. While it does not break down with water, insoluble fiber physically takes up space in your belly. This feeling of fullness may help you to better manage your weight.

BEANS, BEANS, THE MUSICAL FRUIT…

1 cup of kidney beans, like in the Wild Blueberry Brownies below, contain roughly 17 g of fiber — both soluble and insoluble. The American Heart Association recommends women should aim for 25 grams of fiber, and you men should aim for 38 grams.

Eating enough fiber regularly can keep you regular while supporting your healthy microbiome!

Wild Blueberry Brownies

Ingredients

• 3 cups (or 2 cans) of Red Kidney Beans

• 4 Tablespoons sunflower seed butter (any nut butter will do)

• 1 cup pitted medjool dates

• 1/4 cup carob powder (sub cacao powder)

• 1/4 cup cacao powder (real cacao)

• 1/2 cup maple syrup

• 1 teaspoon baking powder

• 1/2 teaspoon baking powder

• 1/2 teaspoon lemon juice (vinegar, or acv will work, too)

• 1/2 cup wild blueberries

Directions

Preheat your oven to 350º F and line and 8X8 pan with parchment paper. Take all of your ingredients, here’s the easy part, put them in a processor or blender and blend, blend, blend. When your batter is über smooth, pour it into the lined pan and bake for 40 minutes.

When the brownies are done let them cool on the counter for five or ten minutes. Now here’s the hard part, put the pan in the fridge or freezer to set. [If you don’t let the brownies cool, they will fall apart… that’s why they’re delicate]. Once they’ve set, you can now enjoy…. go ahead, enjoy!