Monday, October 3, 2011
Thanks Rickie for this Sweet Cinnamon Carrot Bean Butter!
Guest Post | Rickie from Diet, Dessert and Dogs
As soon as Kelly asked if I’d like to write a guest post for her blog (have you seen the photos of gorgeous baby Ginger yet?), I knew that my recipe would have to involve beans! Inspired by Kelly’s magic with beans in the kitchen, I’ve created several sweet and savory baked goods in the past few months and have enjoyed every single one of them.
But it wasn’t until I saw this recipe for lemon poppyseed hummus that I decided to work on a sweet treat with beans more or less on their own—and unbaked.
I love using nut butters and combining them with all kinds of add-ins for sweet spreads to enjoy on pancakes, rice cakes, or other bases. Why not a “bean butter,” then, I reasoned? Like nut butter, bean butter is great as a spread in a sandwich or on crackers. Except this one is nearly fat-free and offers up its own boost of protein and fiber!
This spread is reminiscent of carrot cake with its cinnamony mix of shredded carrot and crushed pineapple. I use white kidney beans as I find them both soft and neutral in flavor, but you could most likely use very well-cooked navy beans as well. I loved having it slathered on crackers and rice cakes. It would make a terrific filling for a tortilla roll-up or a school lunch sandwich as well. For a little more natural sweetness, add some chopped raisins or dates to the mix.
Sweet Cinnamon Carrot Bean Butter
This high-protein, high-fiber spread is a great substitute for nut butter when you’re making lunch sandwiches. Or use it as a dip for baby carrots, fruit, or spread on crackers.
1/3 cup (40 g) lightly toasted walnut pieces
1/4 cup (60 ml) old-fashioned rolled oats (not quick cook or instant)
1 tsp (5 ml) cinnamon
Pinch fine sea salt
1/2 cup (120 ml) fresh or frozen pineapple chunks (thaw if frozen)
2 cups (480 ml) well cooked, rinsed and drained white kidney beans or navy beans (one 19 oz or 540 ml can, rinsed and well drained)
1 tsp (5 ml) fresh lemon juice
1-2 Tbsp (15-30 ml) plain or vanilla almond or soy milk, as needed
1 Tbsp (15 ml) finely chopped raisins or dates, optional
40 drops plain or Vanilla stevia (less if you add the raisins/dates)
1 medium carrot, finely grated (use smallest holes on box grater)
In the bowl of a food processor, process the walnuts, oats, cinnamon and salt until they resembles a coarse meal. Transfer to a medium bowl.
In the same processor (no need to wash it), blend the pineapple chunks until they are almost smooth (leave a little texture). Add the pineapple to the nut-oat mixture in the bowl.
Now add beans, lemon juice and milk to the processor bowl (start with one tablespoon of milk and adjust if necessary). Blend until smooth (it may take a few minutes; scrape down sides if necessary).
Turn the beans into the bowl as well and add the optional raisins, stevia and carrot. Mix well and taste for sweetness; add more stevia if necessary. Cover and refrigerate for at least 30 minutes to allow the oats to absorb some of the moisture (and so they will soften up as well).
Spread on crackers, use as a sandwich filling, or be daring and spread on raw sweet potato or cucumber rounds. Makes about 2-1/2 cups. Keep, covered, in the refrigerator up to 3 days.