Chocolate walnut brownies

Indulge in a chocolate delight that's good for both your heart and your taste buds. We are excited to share a mouthwatering Chocolate Walnut Brownie recipe, sourced from the Heart and Stroke Foundation of Canada.

The delectable treat proves that you don't have to sacrifice flavour for health when it comes to satisfying your sweet tooth. These fudgy, thick brownies are more than just a tasty dessert, they're packed with additional fiber and protein, making them the perfect mid-day snack or after-dinner treat. The star ingredients, walnuts and dark chocolate, not only add a delightful crunch and rich flavor but also bring heart-healthy benefits to the table.

Walnuts are known for their high content of omega-3 fatty acids, which can support heart health, while dark chocolate is rich in antioxidants that may help lower blood pressure and improve blood flow. This winning combination creates a brownie that's as nutritious as it is delicious.

With just 137 calories per serving, these brownies offer a satisfying dessert option without derailing your healthy eating habits. They're also a good source of protein (4g per serving) and potassium (222mg per serving), contributing to a well-balanced diet.

Ready to bake a batch of these heart-smart, chocolatey wonders? Read on for the full recipe and discover how you can treat yourself to a dessert that loves you back.  

Ingredients:

• 1 can (19 oz/540 mL) white kidney beans, drained and rinsed
• 2/3 cup (150 mL) packed brown sugar
• ½ cup (125 mL) skim milk
• 2 egg whites
• ¼ cup (50 mL) soft non-hydrogenated margarine, melted
• 1 tbsp (15 mL) vanilla
• ½ cup (125 mL) whole-wheat flour
• ½ cup (125 mL) unsweetened cocoa powder
• 1/3 cup (75 mL) wheat germ
• 1 tsp (5 mL) baking powder
• 1/3 cup (75 mL) chopped toasted walnuts
  

Instructions:

• In food processor, puree beans until coarse.
• Add in sugar, milk, egg whites, margarine and vanilla and puree until smooth, scraping down sides a few times.
• In a large bowl whisk together flour, cocoa, wheat germ and baking powder.
• Pour bean mixture over flour mixture. Stir in walnuts to combine. Scrape batter into parchment paper lined 8-inch (1.5 L) square baking pan, smoothing top.
• Bake in 350F (180 C) oven for about 22 minutes or until cake tester inserted comes out clean. Let cool on rack.

Nutritional Information:

• Calories:137
• Protein: 4 g
• Sodium: 132 mg
• Potassium: 222 mg
• Total fat: 5 g
• Saturated fat: 1g
• Cholesterol: 0 mg
• Carbohydrates: 20 g
• Fibre: 3 g
• Sugars: 10 g
• Added sugars: 7 g

Enjoy.