• Recipes

  • If it’s chocolate you crave, this Black Bean Brownie recipe will hit the spot! This healthier, easy-to-make, brownie adds fiber and protein to your diet while satisfying cravings with less guilt. Replacing the egg and oil with pureed black beans reduces fat and calories.   

    1 box of Ghirardelli Double Chocolate Brownie Mix 
    1 can of low sodium black beans

    Follow directions on the Ghirardelli Double Chocolate Brownie Mix box, but replace the eggs and oil with the black beans.

    How to prepare beans:

    • Drain and rinse beans.
    • Puree them in a food processor. You may need to add ¼ cup of water to make them a bit smoother.
    • Put into the brownie mix and stir. Follow cooking directions from the box.  

    Serves 1

    ½ can of pureed pumpkin
    ¾ cup of vanilla almond or coconut milk
    1 teaspoon of pumpkin pie spice
    1 tablespoon of maple syrup or agave nectar
    1 tablespoon of flax seed and or chia seed
    ¼ cup of kale
    3‐4 ice cubes
    1 serving of protein powder

    Blend all ingredients in a blender or magic bullet. You can vary your ingredients to taste and thickness. 

    Nutrition Facts (per serving)
    Calories: 292
    Fat: 7g
    Saturated fat: 1 g
    Sodium: 161 mg
    Carbohydrate: 36 g
    Fiber: 7 g
    Protein: 24 g

    Garlic infused grapeseed oil (or canola oil with chopped fresh garlic)
    4- 8oz to 10oz boned trout
    5-6  tsp minced fresh sage
    Mrs. Dash salt substitute to taste
    ½ medium onion, thinly sliced
    4 cups thinly sliced red cabbage (about 12 oz.)
    2 Tbsp.  balsamic vinegar
    1 lemon cut in half

    Position one rack in the upper third and one rack in the lower third of the oven and preheat to 425°F. Brush 2 large baking sheets with grapeseed oil. Open the trout and arrange skin -side down on the baking sheets.

    Brush the grapeseed oil over the flesh side of the trout. Sprinkle each trout with 1 teaspoon of the sage, and Mrs. Dash.

    Place the skillet with some grapeseed oil over medium heat and add the onion and remaining 1 teaspoon of sage. Sauté until the onion begins to soften, about 3 minutes. Add the cabbage and sprinkle with Mrs. Dash. Sauté until the cabbage is crisp-tender, about 7 minutes. Add the vinegar and stir until evaporated, about 30 seconds. 

    Meanwhile, place the baking sheets in the oven and roast the trout until it feels firm to the touch and is opaque in the center when cut with a small, sharp knife, about 8 minutes.

    Using a spatula, transfer the trout, with or without the skin, to 4 warmed plates. Sprinkle with the remaining sage and add a squeeze of lemon. Spoon cabbage alongside the trout and serve.


    Trout is sold whole, with or without the bone, and as fillets. Sometimes the head is still attached. If you prefer, it can easily be cut off with a heavy knife, or ask the fishmonger to remove it. 

  • Recipes come from The Pampered Palette cookbook, a limited edition cookbook filled with recipes from Penrose-St. Francis Health Services registered dietitians, nurses, fitness trainers, physical therapists and other health care professionals. 

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