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Healthy Fudge
Ingredients (as always, as organic as possible)
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¾ cup coconut milk thick
1 bar (3-5 oz. bar works well) of bakers unsweetened
chocolate 100% cacao content
4-5 TBL of peanut butter or your favorite nut butter
¾ cup goji berries
(optional)
½ cup whole raw almonds or other nuts (optional)
¼ cup raw chopped pecans (optional)
1 scoop whey protein powder |
3 TBL
Omegasentials (or flax/chia seeds)
2 TBL rice bran
2 TBL whole oats or oat bran
½ Teaspoon vanilla extract
½ Cup
Organic Zero or 5
scoops
Better Stevia
Pinch
Celtic Sea Salt |
Coconut milk: It is best if you make your own from powder. Over a
third of a cup of water (or for some fun, use coconut water) and
about a half a cup of powdered coconut milk. I get mine from
Simply
the Best. If you don't
make it from scratch, then a can of "thick" coconut milk will have
to do.
Peanut Butter: Jiff and Skippey's are not allowed in my kitchen. Use
a real peanut butter, or a nut butter, or even tihini (sesame seed
butter). Note if they are salted for this will determine how much
salt you add.
Start by adding the
coconut milk and vanilla
extract to a small saucepan on VERY low heat
― the lowest heat setting.
A double boiler is best, and easiest to use. Just boil up the water
and in the top pot you mix all this together.
Break
up the extra dark chocolate bar into chunks and add into pot. Add
the nut butters and the Organic Zero (erythritol) or stevia, and continuously stir until it all
melts together into a smooth mixture. At any point it gets too
thick, just add water, coconut milk, or coconut water.
Then add the goji berries, nuts, seeds, protein powder, oat bran, rice bran,
and a pinch of salt, and stir until fully blended. If the mixture becomes too
thick or dry consistency, again just add a small amount more coconut milk,
water, or coconut water.
If the mixture seems too wet, keep in mind that it will solidify
nicely once it goes in the fridge.
A note on the brans: Actually, you can get
quite creative here. Wheat bran, rice bran, coconut flour, almond
flour, seven grain cereal; you name it. You just need something for
fiber. You could even add a tablespoon of inulin (your good bacteria
will thank you).
Spoon/pour the fudge mixture onto some waxed paper in a dish and
place in the fridge until it cools and solidifies together (3-4
hours). Cut into squares once firm and place in a closed container
or cover with foil in fridge to prevent it from drying out.
This is a great source
of healthy carbs, healthy fats, and fiber. It is very filling and a perfect
treat before you exercise. Just don't eat too much. One or two
little squares is perfect.
If you double the
amount of goji berries, you've made yourself one powerful
antioxidant bar. Or you could experiment with other berries such as
dried blue berries, dried raspberries, etc.
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