Bean-not-Butter + Omega 3 (easy vegan bean spread)
1 (15 ounce) can black beans
1 tablespoon flax seed oil
1. Add black beans to a container and mash with a fork.
2. Add flax seed oil and mix in.
3. Refrigerate and use like (and in place of) peanut butter.
The only fat in this (flax seed oil) is the best vegan source of omega 3. The calorie ratio for peanut butter is 72% fat (130/180) with no omega 3. Bean-not-butter is 26% fat (125/475) and 1/2 that 26% is omega 3.
Source of recipe: One of my boys is allergic to peanut butter, the other one is allergic to tree nuts, and they both like sandwiches made with this. Try making a BBJ (bean-not-butter and "jelly") sandwich with organic strawberry preserves.