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Wholly Canadian Blog

Saturday, December 12, 2015

My heart pulses for you


Can you guess why this recipe is pulsing? This recipe contains Canadian pulses--or beans. A tasty and healthy treat that has minimal or no sugar. Keep reading!

All the ingredients are Canadian and fair-trade.  This treat is also packed with incredible saturated fats and protein. And it tastes like a treat!  It's so nutritious you can eat it for breakfast!. . .or anytime for that matter.  Well, let's get right to it.  As with all health-fully prepared food, it begins with time. The slow food movement is slow for a reason.



1 cup fair-trade coconout oil & 2 TB

2/3 cup fair-trade shredded coconut

2/3 cup local and health-fully prepared black beans (any variety is fine)

2/3 cup local and health-fully prepared white-ish beans (any variety is fine)

1 cup fair trade semi-sweet chocolate chips (Or for the sugar-free option: . . . . __ squares of fair trade unsweetened chocolate)

splash of apple cider vinegar for soaking the beans



Step 1: Soaking. The day before (12-24 hours)

Soak at least 1/3 cup of EACH of your beans.  I always soak more so that we can use them for other meals.

Add a splash of apple cider vinegar (generally 1 TB per cup) & a dash baking soda to each soak.

Soak each for 12- 24 hours to remove phytic acid. 

Phytic acid is the protective barrier around the beans, that prohibits complete digestion of minerals and also produces bloating and gas. Once removed via soaking,  beans & grains become digestible for our bodies.  Employing this historical practice is a must for wholesome nutrition.

 (Note: You can skip step 1 & 2 for the beans if you buy canned beans. But not only are they prepared in a unwholesome manner and more expensive, but they most likely contain BPA from the can.)


Step 2: Cooking beans

Strain & rinse beans.

And then simmer beans for at least 2-4 hours (depending on how old your beans are, i.e. older beans take longer to cook)

Strain and rise again.


Step 3: Putting it all Together

1.  Melt 1 cup of coconut oil

2. In another sauce pan begin to melt chocolate and add 2 TB of coconut oil. It is best to do this in a double boiler so that your chocolate does not burn.

3.  In your food processor add:

  • melted coconut oil
  • 2/3 cup cooked white beans (room-temperature)
  • 2/3 cup shredded coconut

4.   Process until all ingredients are blended together

5.  Fold in 2/3 cup of cooked black beans (these mimic chocolate chips. . .yes, it's a sneaky way of eating nutrient-dense food!)

5.  Place the mixture in a small square pan (8 x 8 or 9 x 9)

6.  Pour the melted chocolate on mixture

7.  Cool in refrigerator for at least an hour

8.  Cut into small squares at room temperature. . .it must be room temperature or else the chocolate topping with crack.





Posted by Wholly Canadian at 8:01 AM 0 Comments