First Do No Harm

 

Google

WWW International Wellness Directory

 

 

 

 

   

Healthy Fudge

Ingredients (as always, as organic as possible)

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
cup goji berries (optional)
cup whole raw almonds or other nuts (optional)
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
Teaspoon vanilla extract
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. 


Omegasentials

 

  Click here to email this page to a friend.

Articles | Newsletter | Who We Are | Links | Search Site 
Help Us To Help Others
| Online Friends | Prayer List | Find A Practitioner
Help

Contact Us  

 

Copyright 2010 Minnesota Wellness Publications, Inc.

For non commercial use: You may copy, print, reprint, and/or transfer this entire article, if and only if it is unmodified and in its complete state with this copyright notice attached and all the links work properly. All others must contact us in writing.

David's PhotoArt - Fine Art Supporting The International Wellness Directory