Hang onto your forks kids, unkids and every age in between. Making this pie may result in overwhelming thanks that both unprocessed dark chocolate and avocados are salubrious for our bodies, because good heavens, you’d likely want to sneak some of this even if it was bad for you. It’s that delicious. In fact, it’s one of the most delicious dessert recipes I’ve ever created and considering how often I am testing new recipes, this speaks volumes for this one. It won the healthy dessert Olympics in my kitchen, a solid, sparkly gold.
This recipe contains a cool secret healthy ingredient that you wouldn’t expect would be in a dark chocolate pie recipe, but that’s another reason why you need to try this pie! And when I write secret healthy ingredient, I’m thinkin’ of the black beans in the base layer. Let’s begin with those black beans. First of all, you can’t taste them at all. As with any other dessert recipe containing beans on this blog, I use the beans as a substitute for oil (or for using less oil, as this recipe is one of the rare recipes in which I used a bit of coconut oil) and it works charmingly well. Why charmingly? It’s because charming means: 1) Pleasing and delightful and 2) Exercising magic power. Bare with me for a moment because these two definitions might not be the immediate words you would think of when you imagine beans, assuming we are both thinking of “ordinary” beans rather than the beans employed to grow the humungous, human climbable bean stalk from Jack and the Bean Stalk. Now, how we got from Dark Chocolate Avocado Pie to Jack and the Bean Stalk is interesting, but life is interesting and so are both Jack’s beans and ordinary beans.
Beans are highly misunderstood and if you don’t believe me, then turn to page 209 of Love Your Body and all of the unexpected, fascinating details about their health benefits and stellar weight loss promoting properties are there waiting for you to read about. Now, because I’d like your brain to be on the same page as my brain regarding the superpower nature of beans and their ability to help us achieve tip-top health and a bodacious body (aka a slim, gorgeously healthy one), here are some excellent-to-know nutrition facts for your immediate reading pleasure:
1) Beans and other legumes have uniquely high levels of fiber and resistant starch, carbohydrates that are not broken down by our digestive system. Although resistance starch is indigestible, these carbohydrates have so many incredible health effects! You will la la love that they are indigestible because this means that they reduce the total number of calories that can be absorbed from beans. Yes, you read that right! When you eat beans, you will not absorb all of the calories written on the can.
Love Your Body excerpt: “RS is given its name because it is resistant to stomach acid and digestive enzymes, so it is not digested in the small intestine, but rather passed to our bowels for fermentation by friendly bacteria. (This means the bacteria that live in our bowels digest it.) But because the RS has already traveled so far down, it “resists” digestion, and we don’t absorb the calories!” In a word, woohooooo!
2) Fiber and resistant starch also limit the glycemic (blood sugar raising) effects of beans. Eating beans helps us prevent type 2 diabetes! A study on 64,000 women followed for 4 years found that high intake of legumes were associated with a 38% decreased risk of diabetes. Also, a recent clinical study found that type 2 diabetics who followed a legume-rich diet had enhanced improvements in fasting glucose, HbA1c, body weight, cholesterol, triglycerides and blood pressure compared to a whole grain-rich diet.
3) When resistant starch and some fibers reach the colon, they act as food for our healthy gut bacteria, which then ferment it into anti-cancer compounds in the colon. When RS reaches the colon, it is used for fuel by the bacteria living there (yup, we’ve got a ton of bacteria in our guts, but no need to fret—most of them are swell little guys that help keep us healthy). In this process of RS digestion by bacteria, called fermentation, a type of fat called short-chain fatty acids (SCFAs) is produced. These fatty acids are where most of the calories in the starch come from, but they are also the component that possesses whopping health benefits, benefits that will make that great pair of skinny jeans look even better on you!
Three is the most magical number, so I’m going to cap the nutrition facts to the number 3!
This recipes makes one extremely delicious pie!
8 medjool dates, pitted
½ cup date sugar
½ cup almond flour
½ cup cocoa powder
1 tablespoon arrowroot powder
½ cup black beans! (I used Eden’s BPA free canned)
2 tablespoons coconut oil
1 cup oat flour
Chocolate Mousse Top Ingredients:
2 large (ripe!) avocados
½ cup almond milk
1 tablespoon Stevia powder
8 medjool dates, pitted
½ cup cacao powder
1 tablespoon almond butter
1 cup dark chocolate chips, melted
Preheat oven to 350 degrees. Crust: Oil a 7-10 inch springform pan and line it with a circle of parchment paper. In a food processor, pulse all of the crust ingredients until just mixed. Scoop mixture onto prepared pan and press down firmly and evenly with slightly wet fingers or a spatula. Pop into oven for 12 minutes as you prepare the mousse.
Chocolate mousse: Place all mousse ingredients (except chocolate chips) into food processor. Process until smooth. In a small bowl, melt your chocolate chips in the microwave (microwaving for 30 seconds, stirring and then microwaving for another 30 seconds usually does the trick) and scoop melted chocolate into food processor mixture. Process until smooth.
Remove crust from the oven and scoop this mousse on top of crust. Smooth out as much as possible and then place in the freezer for 2 hours to firm.
Once firm, remove from freezer and allow to sit on the counter for about 5-10 minutes before serving chilled. Place leftover torte in the freezer wrapped and placed in a seal container.
Serve torte chilled because it will get a bit too soft at room temperature.
A picture of the pie would just not be the same without the inclusion of the Olympic gold metal winner shoes of my closet (aka my most favorite uber girlie shoes). What shoes have to do with food is a question, but they undoubtedly contributed an extra oomph of pizazz to that chocolate pie filled photo.
1. Villegas R, Gao YT, Yang G, et al: Legume and soy food intake and the incidence of type 2 diabetes in the Shanghai Women’s Health Study. Am J Clin Nutr 2008;87:162-167.
2. Jenkins DJ, Kendall CW, Augustin LS, et al: Effect of Legumes as Part of a Low Glycemic Index Diet on Glycemic Control and Cardiovascular Risk Factors in Type 2 Diabetes Mellitus: A Randomized Controlled Trial. Arch Intern Med 2012:1-8.
3. Papanikolaou Y, Fulgoni VL, 3rd: Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults: results from the National Health and Nutrition Examination Survey 1999-2002. J Am Coll Nutr 2008;27:569-576.
4. WCRF/AICR Expert Report, Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective.: World Cancer Research Fund; 2007.
5. Aune D, De Stefani E, Ronco A, et al: Legume intake and the risk of cancer: a multisite case-control study in Uruguay. Cancer Causes Control 2009;20:1605-1615.
6. Agurs-Collins T, Smoot D, Afful J, et al: Legume intake and reduced colorectal adenoma risk in African-Americans. J Natl Black Nurses Assoc 2006;17:6-12.
7. Lanza E, Hartman TJ, Albert PS, et al: High dry bean intake and reduced risk of advanced colorectal adenoma recurrence among participants in the polyp prevention trial. J Nutr 2006;136:1896-1903.