Diet & Exercise

In case of a PMS emergency: bean brownies

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Our friends and nutritionists at FoodElements Berlin create satiating plant-based recipes catered to people dealing with nutrient deficiencies, disorders and/or symptoms associated with the menstrual cycle.

These cocoa, black bean and oat brownies are full of iron, fiber and protein to get you through anything. They're also a great source of folic acid and magnesium. Bake these up to combat menstrual cramp pain (1) and PMS blues (2).



  • 1 can of black beans (250g drained weight)
  • 40g rolled oats
  • 40g coconut oil
  • 5 tablespoons cocoa powder, unsweetened
  • 1 teaspoon baking powder
  • 4 tbsp agave nectar (maple syrup, date sugar or regular sugar will do too)
  • 50 ml water


  • 4 tsp cocoa powder, unsweetened
  • 2 tsp coconut oil
  • 2 tsp agave nectar (again, substitute if you'd like)
  • 2 tablespoons vegetable milk


  1. Preheat oven to 175°C.
  2. Wash beans and drain.
  3. Grease baking pan.
  4. Chop all ingredients for the dough finely in a food processor.
  5. In the greased pan, flatten dough mix and bake for about 15-20 minutes. Let it cool.
  6. Whip together topping ingredients (stir well to avoid lumps) and pour over the brownies.
  7. Let cool. Cut and enjoy!

Tip: Tastes best cooled and holds 3-4 days at room temperature.

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