Black Bean Guacamole

Sometimes it’s the simple things in life that are the easiest, right?  Well, here’s a recipe that the statement certainly applies to!  I am seriously obsessed with guacamole.  I could probably live on it for the rest of my life… and to be honest, no one makes better guac than they do in the States.  There are so many things I love about living in London but this foodie misses her GUACAMOLE!  And here’s the thing – it is so easy to whip up in seconds and have it on rye bread in the morning or with some corn chips for a mid-afternoon snack.  In this recipe, I wanted to add a twist to it and make it VERY Tex-Mex and thus the black beans have been added!

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For a good portion of black bean guacamole dip, grab yourself these ingredients:

2 large avocados, peeled and pitted

1 cup of black beans, cooked (from a tin is fine too, just make sure to drain and rinse)

1 small red onion

A large handful of coriander

1/2 a lime, juiced

1 garlic clove

Pinch of pink himalayan sea salt

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Let’s quickly zoom in on black beans and their mighty nutritional profile.

Black beans are packed with fiber and protein. That means they’ll satisfy even the most intense hunger, and will keep you feeling full and energetic for hours. Black beans help to regulate your body’s glucose level throughout the day, which means your metabolism will be chugging away at top speed, burning through any extra calories you’ve taken on so that you can stay slim and trim. Plus, the fiber content of black beans will help you beat cholesterol. The soluble fiber in black beans binds with the bile acids in your system and carries them out of your body, making it impossible for those acids to become cholesterol. This is great news for your heart health, and can dramatically reduce your risk of a stroke or heart attack. Black beans also pack a large amount of insoluble fiber, which is fuel for your digestive system, and helps keep your whole digestive tract in top shape. This prevents a wide range of ailments, including short-term bouts of constipation and chronic conditions like diverticulosis and irritable bowel syndrome. Plus, black beans are high in antioxidants called anthocyanins, which help fight the free radicals in your system, so black beans are a powerful nutritional weapon in the fight against cancer and the aging process. They are also high in iron and manganese, two important building blocks of a healthy overall diet.

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Place the red onion, coriander, lime and pressed garlic into your food processor until finely chopped.  Next, add the avocados and sea salt and PULSE unit you get a chunky texture.  Transfer this mixture to a bowl and fold in the black beans and seriously , that is it!  Your guest will be raving about this simple, nutritious and delicious dip!

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Chia Coconut Pancakes

It’s about time I posted a breakfast, right? I was psyched about this one as it’s different but easy to make.  AND the nutritional value is out of this world.  There are a lot of pancake recipes out there that use wholewheat flour, but coconut flour is new and now my new best friend.  Coconut flour is a delicious, healthy alternative to wheat and other grain flours. Ground from dried, defatted coconut meat, coconut flour is high in fibre and low in digestible carbohydrates. A single 2 Tbsp serving of coconut flour delivers 5 grams of fibre with only 8 grams of carbs.  Lovin’ that, right?!

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And don’t even get my started on Coconut Oil!  Coconuts are everywhere now and I’m loving it!  From shampoo to moisturiser, to cooking and putting into your smoothies (yes!  smoothies!) you can’t go wrong with Coconut Oil!  Listen up!

Here are the Health Benefits of Virgin Coconut Oil:

Coconut oil is made up of medium-chain fatty acids that accelerate and stimulates metabolism, and definitely gives you more energy.  Coconut oil has a good quantity of caprylic acid in it which is well known to kill off excess candida by targeting harmful bacteria.  It is also rich in lauric acid which protects your heart by reducing total cholesterol and increasing the good cholesterol.

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And here is an astounding fact about coconut oil; even though it is a fat, it can actually help with weight loss!  The healthy medium chain fatty acids do not circulate in the bloodstream like other fats; they are sent directly to the liver and are converted into energy. Thus the body does not store the fat in coconut oil as fat; it uses it to produce energy instead.  Loving that one!

Also, it doesn’t produce an insulin spike – instead, it actually helps to control blood sugar by improving the secretion of insulin.  So, good for diabetics!  And lastly, (although there are MANY more benefits!) coconut oil as studies done on residents in the Pacific Islands showed that their diets included 30-60% of their calories from saturated coconut oil and yet they have a nearly non-existent rate of cardiovascular disease!

And don’t even get my started on the topical benefits.  Yes!  You can put it on your skin and hair! It speeds up healing on the skin but is also a great moisturiser as well as conditioner for the hair!

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If you’re wondering how the heck are we going to make pancakes without eggs?!  Well, that’s one of the many beauties of chia seeds…. they can be used as an egg replacement as well!  Yes, C’est vrai!  Simply combine 1 Tbsp of Chia with 3 Tbsp of water and let the seeds expand for about 20 minutes, and voila!  You have a seriously healthy alternative to eggs!  The benefits of Chia Seeds are seriously UNREAL – well, have a look at my other post called ‘Chia Seeds – A Cool Superfood’ and you’ll see why.  With the combo of coconut and chia – this breakfast is super special, nutritious and superfood delicious!  Grab yourself these ingredients!

Makes about 12 silver dollar pancakes:

6 Tbsp chia combined with 18 Tbsp water (let sit and expand for at least 20 minutes)

1/3 cup coconut oil

2/3 cup coconut milk

1 tsp. vanilla extract

1/4 cup coconut palm sugar

1/2 cup coconut flour

1 1/2 tsp. baking powder

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You will first need to combine the chia seed mixture, coconut oil, coconut milk, vanilla and coconut sugar in a large bowl. You can then add coconut flour and baking powder. Mix again until lumps are incorporated. Scoop about a 1/4 cup of the mixture onto your hot pan to make your silver dollar pancakes.  YUM!

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