Heart-Healthy Desserts: Adding Vegetables for a Sweet and Healthy February

February is often about celebrating and showing love to friends, family, and ourselves. One way we can do this is by adding vegetables to our desserts for a treat that is both delicious and heart-healthy.

 Why Add Vegetables to Desserts?

Many vegetables are high in fiber, which can help lower cholesterol, and full of vitamins and minerals that help keep your heart strong.

Heart-Healthy Vegetables for Desserts

• Carrots are rich in fiber and antioxidants and are high in vitamin A which is important for your health, skin, bones, and teeth. Carrots are often used in cakes or muffins and add natural sweetness and moisture.
• Sweet Potatoes are high in vitamins A, B6, C and fiber, and can help make desserts creamy and add natural sweetness.
• Zucchini is a high fiber vegetable that can add moisture to a dessert and is a great option for chocolate desserts like cakes or brownies.
• Beets are high in fiber, folate, and antioxidants and can add moisture and rich flavor to cakes, muffins, and other pastries.
• Beans are a great source of dietary fiber and plant protein. They are also high in potassium and magnesium, which can help regulate blood pressure. Adding beans to a dessert recipe can boost the protein content while adding a rich, creamy texture.

More Tips for Heart-Healthy Desserts

Try using:

• Whole grains like whole wheat flour and oats (either whole oats or blended into oat flour)
• Natural sweeteners such as raisins, bananas, figs, or other naturally sweetened fruits
• Spices like cinnamon, nutmeg or vanilla extract to enhance the sweetness and flavor of the vegetables
• Nuts such as almonds, pecans, peanuts, or walnuts are great omega-3 and plant protein sources.

 Conclusion

This February, show your heart some love by adding vegetables, whole grains, and plant proteins to your desserts. Heart-healthy desserts are a sweet way to take care of yourself and your loved ones!

Written by: Rebeka Garcia, BLT Extension Agent – Travis County, Source: https://ods.od.nih.gov/factsheets/list-VitaminsMinerals/, Photo: www.canva.com

Red Bean Brownies

Lorena Iverson, BLT Regional Project Specialist – West Region

SERVES 8

CUSTOMIZE IT! This recipe can also be made using black beans. Add strawberries or other berries after baking for a tasty and nutritious addition.

Ingredients:

• 1 tablespoon + 3 tablespoons oil
• 3 eggs
• 1 teaspoon vanilla extract
• 1 (15-ounce) can red beans, drained and rinsed
• ½ cup brown sugar (substitute: white sugar)
• 1/3 cup plain cocoa powder
• Optional Additions: 1 tablespoon of chopped fruit of choice, nuts, or no-sugar-added coconut flakes

 Directions:

1. Preheat oven to 350°F and coat a 9-inch baking pan with 1 tablespoon oil.
2. Blend eggs, 3 tablespoons oil, and vanilla extract in a blender or food processor. Add beans and blend until pureed and smooth (1 to 2 minutes).
3. Scrape down the sides of the blender or food processor. Add brown sugar and cocoa powder and blend until mixed (about 1 minute). Pour batter into the prepared pan.
4. Bake for 25 to 30 minutes until set. Let cool completely.
5. Add topping of choice for serving.

Estimated Total Cost for Recipe: $3.28; Estimated Cost Per Serving: $.21

Nutrients Per Serving: 90 calories, 4 g total fat, 0 g saturated fat, 0 mg cholesterol, 35 mg sodium, 10 g carbohydrates, 2 g fiber, 5 g total sugar, 5 g added sugar, and 3 g protein