• Kay's Black Bean Snackcakes + Peanut Butter

January 13, 2016

Today's #tastytues found me super snacky and really hungry for some peanut butter. So I whipped up some quick SNACKCAKES! I don't keep bread in the house since there are only 2 of us and it goes bad too quickly (or we eat it in one afternoon :p). During the rest of the year, I'd just smear some peanut butter on an apple or banana and happily go on working, but the local fruit hasn't been too appealing as we head into mid-winter in BC. So, combing the ingredients in my fridge, I figured I could whip up some quick pancakes that were high in protein and low in carbs to give me the mid-afternoon boost I needed (while staying low in calories so I could indulge in some peanut butter feasting). The final result were nice medallion sized quick-bread snacks that easily accommodated ~1 tsp of peanut butter allowing me to feast on 3 of them + a tablespoon of peanut butter for a 230 calorie snack. How's that for sticking to your New Year's resolutions? The recipe ended up yielding 12 snack cakes, so I'm set for the week.

 

Kay's Black Bean Snackcakes with Peanut Butter

A Well Seasoned Recipe - Visit us in store on 64th Avenue, in Langley, BC

Ingredients:
  • 1/3 c. Black Beans, mashed
  • 1/2 c. Unsweetened Almond Milk (or Skim Milk)
  • 1/2 c. Greek Yogurt (0% Plain)*
  • 1 Medium Egg
  • 1/2 c. All Purpose Flour
  • 1 tsp. Baking Soda
  • 1 tbsp White Sugar**
  • 1 tsp. Vanilla Extract
  • 1 tbsp.  Natural Peanut Butter***
Instructions:
  1. In a small bowl, mash black beans and milk. Set aside for 5-10 minutes. The beans will soak up some of the milk. In a medium bowl, combine flour, baking soda, and sugar. Add yogurt and vanilla extract to the bean-milk mixture and stir. Then add the egg and stir everything together. It should be a lumpy, yellow mixture. Add the wet to the dry and stir to combine. The batter will be pretty darn thick! Use a 1/8 cup to scoop out the batter on to a medium heat griddle or frying pan. If you're using a frying pan, you may want to lightly grease it (but keep in mind that there are some hidden calories there)! Allow the pancakes to bubble along the edges (but not dry out on top) and flip them to cook another 2 minutes. They cool pretty quick because they are so small. Plate your 3 quickcakes for your snack and whip off the other 9 in minutes so you can store them away in the fridge for snacks during the week. By the time you've finished cooking the cakes, your quickcakes should be cool and ready for 1 tbsp of peanut butter (shared across the 3 cakes). High protein afternoon-snack away and you should be good until dinner! * I use Liberté yogurt because it's the only local yogurt I can get without trans fats...what's that all about? ** I tried a second batch with an 1/8 of a tsp of Stevia and I liked it better, but Stevia isn't for everyone! *** I use Adam's which is how I got my 100 calories = 1 tbsp, but if you're not eating natural peanut butter and trying to stick to a diet, I suggest giving it a try this year. Not only does it cut out the sugar (which can cause you to crash and snack), but it also tends to be fewer calories! In the summer time, I tend to be more vegetarian opting for fruit vs. eggs. Come June, I'm going to try this again by substituting the egg for 1 puréed apple + tablespoon of sunflower oil. Check back in 6 months for the follow-up!
4 Servings. 230 calories each serving = 3 medallion sized snack cakes + 1 tbsp of peanut butter.