Black Bean Brownies

Want to add more fiber to your diet? These brownies are a little more healthy for you and contain a whole can of black beans! They also make a moist fudgey brownie-- my favorite!

Total time: Prep: 15 min. Bake: 20 min. + cooling
Makes: 12 servings





Ingredients:
-1 can (15 ounces) black beans, rinsed and drained
-1/2 cup semisweet chocolate chips; divided
-3 tablespoons canola oil
-3 eggs
-2/3 cup packed brown sugar
-1/2 cup baking cocoa
-1 teaspoon vanilla accract
-1/2 teaspoon baking soda
 -1/8 teaspoon salt

Directions:   

Place the beans, 1/4 cup chocolate chips and oil in a food processor; cover and process until blended. Add the eggs, brown sugar, cocoa, vanilla, baking powder and salt; cover and process until smooth.

Transfer to a 9-in. square baking pan coated with cooking spray. Sprinkle with remaining chocolate chips. Bake at 350° for 20-25 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack. Cut into bars. Yield: 1 dozen.

Nutrition Facts:

1 brownie equals: 167 calories, 7 g fat (2 g saturated fat), 53 mg cholesterol, 131 mg sodium, 24 g carbohydrate, 2 g fiber, 4 g protein. 

Diabetic Exchanges: 1-1/2 starch, 1 fat.

Source: http://www.tasteofhome.com/recipes/black-bean-brownies

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4 Great Oil Substitutes!

Here are 4 great oil substitutes! Switching out vegetable oil in your favorite baked good recipes can be beneficial for health!

• Switching to these can significantly lower the fat and calorie content of your baked good.
• Adding pureed prunes or zucchini can add a fiber boost to your diet!
• Switching to these options should not alter the taste or texture of your baked good significantly

In the future I plan on testing out these different options on brownies and cake recipes! I will let you guys know how it goes! I have tried applesauce before and I could not taste the difference! Zucchini bread is also very tasty, and there is no way you can really taste its a vegetable.

Let me know if you guys try any of these and how it goes!

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Replenish your Vitamin D!

Recent research has been complied saying that Vitamin D plays an important role on bone health and calcium absorption. The sun is our #1 source at getting our daily requirements. This is usually not a problem for those in the summer, but during the colder months it can be an issue! I for one hate going out side in the cold so I did some research looking at foods that can help other than my daily multivitamin. Here are 6 I found compiled into a nice graphic for those with pinterests/tumblrs!

1. Eggs: 1 large eggs packs 11% of your daily recommended value. It's pretty easy to mix this food into breakfast, or a hard boiled egg as a snack.
2. Tofu: Vegetarians out there, here is an alternative to animal products! A hot cup of miso soup with chunks of tofu is great during a frigid afternoon. Make sure to look to see if its fortified or not! These can pack 20% of your daily recommended value in just 3oz!
3. Mushrooms: Another vegan favorite, mushrooms especially portabellos are a tasty addition to any meal. I for one have been loving cream of mushroom soup and mushroom ravioli. 1 cup of these inputs 28% of your daily recommended value for Vitamin D
4. Oily Fish: These include trout (pictured), mackerel, salmon, herring, sardines and others. The type of fish varies the daily value of Vitamin D.
5. Milk: Milk is usually fortified with Vitamin D so drink up! 29-31% of your daily recommend values of the vitamin are included in the fortification!
6. Cod Liver Oil: For those who don't take a multivitamin with vitamin D included this would be a good option. They can pack 240% of your daily values into one of these pills!

Why Vitamin D?
Vitamin D helps with calcium absorption. Even if you are taking in more than enough calcium, you still need substantial vitamin D to help with the absorption. Think of them as working as a team!  This provides the deposit of calcium into your bones to prevent osteoporosis in the future.

Thanks for reading :) Please put suggestions in the comments!

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The Ins & Outs of the Dietetic Internship Process

So when I was first getting ready to apply for internships I had NO clue what DICAS even looked like! It's not that confusing luckily!

• The 'Tools' section allows you to change your account info such as passwords and what have you. It also lets you view the unformatted version of your application (what the internship directors see!). It's NOT perfect however since it is not in final format. This section also alerts you of New Messages. These include when a reference has been submitted or a transcript.
• The 'Application Checklist' allows you to go into each section and edit the information. When completed It will go from a white box to a yellow one. You can always go back and change information. As you can see mine are all complete except for the 'Tests" section since I did not take the GRE.
• DPD Courses are basically your core dietetic classes. This does NOT include math, electives or university requirements. Your  science, nutrition classes, psych, management and computer courses are included. DICAS will calculate your DPD grade, which is what most internships look at. So depending on how well you did on these vs the non DPD can change your GPA! Mine went up around .05 only. The head of dietetics at your school should give you a list of your DPD courses to upload on to DICAS.
• References! My best advice is to ask in ADVANCE! I asked before winter break back in December and got my last one in last week.  This part was very nerve racking for me, but I was assured that your department WANTS you to get an internship! If you have good grades, some extra circulars you will be golden. You must prepare a packet for them including your resume, skills checklist, and DICAS reference form. They should complete before the deadline, but make sure to stress this those such as employers whom are not familiar with the process.
• Personal Statement was the part I struggled with the most. I have never been a great writer and had to proof read it over and over! You should switch up your statement and cater it to the internship you are applying to as well. This shows them that you want their internship and aren't just sending out a generic personal statement. Start this early and work on it till its perfection! Get together with other peers and read over each others. The hardest part is keeping it within 1000 characters! The DICAS form does not allow 1001! I had to cut down so much so be careful!
• The 'Status' section allows you to view the statuses of references, and transcripts. When I first made my account nothing was complete! I just recieved my last reference a week ago so it's nice seeing 3 complete!

Any questions or comments? Please ask!

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Red Beans and Rice Burgers

These veggie burgers are tasty, and are packed with fiber! Beans and rice also make a complete protein for all those vegetarians out there! 

Total time: Prep: 20 min. Cook: 10-12 min.
Makes: 4 servings (4 burgers)








Ingredients:

• 1 15 ounce can no-salt-added red kidney beans, rinsed and drained or 1-3/4 cooked red kidney beans
• 1/2 cup finely chopped onion
• 1/4 cup finely chopped celery
• 1/4 cup soft whole wheat bread crumbs
• 2 tablespoons snipped fresh cilantro
• 1 clove garlic, minced
• 1/2 teaspoon dried oregano, crushed
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 3/4 cup cooked brown rice
• 4 whole grain hamburger buns, split and toasted.
• Light mayonnaise, fresh spinach leaves, tomato slices, and/ onion slices (optional)

Directions:   

1. In a medium bowl coarsely mash beans with a potato masher or fork. Stir in onion, celery, bread crumbs, cilantro, garlic, oregano, cumin, salt, and black pepper. Stir in rice.
2. Shape the bean mixture into four 1/2-inch-thick patties.
3. Preheat a grill pan or large skillet over medium heat. Add patties to pan or skillet. Cook for 10 to 12 minutes or until heated through, turning patties once.
4. Serve burgers on toasted hamburger buns with light mayonnaise, spinach, tomato, and/or red onion, if desired.

Nutrition Facts:

Per serving: 
• 253 kcal cal., 
• 2 g fat
 
• 392 mg sodium, 
• 48 g carb., 
• 12 g fiber,
• 5 g sugar, 
• 12 g pro.

Source: http://www.bhg.com/recipe/sandwiches/red-beans-and-rice-burgers/

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