Thursday, 25 November 2010

Delicious and Healthy Recipe for "Super-Food" Peanut-Butter Chocolate Fudge

-Takes less than 5 minutes to make  
healthy chocolate nut fudgeIdeas for lower-calorie, reduced sugar desserts

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best-seller:  The Truth About Six-Pack Abs

Today, I have one of my most famous delicious Lean-Body desserts or snacks that always helps to satisfy my sweet tooth while at the same time giving you TONS of quality nutrition.

It's my own special version of a healthy peanut-butter-fudge! We could even call it "superfood-fudge".   Everybody RAVES about this recipe, and people that try it almost always can't believe that this could be healthy -- because it tastes so damn good!

In fact, there are NO refined sugars or artificial sweeteners in this fudge recipe, so it is MUCH lower in sugar than any fudge you would ever find at any store.  Plus, I make this recipe jam-packed with nutrient-dense additions to satisfy your body's need for micronutrients, but also satisfy your sweet tooth!

If you don't like (or can't eat) nuts or peanut butter, you can simply leave out those ingredients and make a chocolate-only version. Pay attention, because there are specific ingredients that make this a LOT healthier for you than typical fudge.

I will say that this dessert / snack is not low-calorie per se, but it is loaded with quality healthy fats, protein, LOTS of antioxidants, and is relatively low in sugar and total carbohydrates (compared with typical fudge or other desserts), while also containing a decent dose of fiber.

Overall, it's a great snack or dessert that helps curb your appetite, fuel your muscles, loads you up on protective antioxidants, and quells that sweet tooth that often makes you overeat on refined sweets.

Geary's Lean-Body Chocolate Peanut Butter "SuperFood" Fudge Recipe

  • 3/4 cup organic coconut milk (NOT the watered down "light" version which just replaces some of the healthy coconut fat with water...use the real full-fat version)
  • 1 bar (3-5 oz. bar works well) of bakers unsweetened chocolate - 100% cacao content (if you can't find 100% cacao bakers chocolate, look for at least 70-80% cocoa content on the label of any dark chocolate bar - to minimize sugar content)
  • 4-5 tablespoons of peanut butter or your favorite nut butter (almond butter, cashew butter, pecan butter, and/or macadamia butter, etc)
  • 3/4 cup raisins or dried cranberries or goji berries (optional)
  • 1/2 cup whole raw almonds or other nuts (optional)
  • 1/4 cup raw chopped pecans (optional)
  • 1 scoop, about 25 gms of your favorite protein powder (I used my new favorite protein -
    the only raw GRASS-FED whey protein!)
  • 3 Tbsp chia seeds, hemp seeds, and/or flax seeds  (optional, but adds crazy amounts of vitamins, minerals, and a nutty taste)
  • 2 Tbsp rice bran (usually only available at health food stores)
  • 2 Tbsp whole oats or oat bran
  • 1/2 teaspoon vanilla extract
  • A little natural stevia powder to sweeten (add a small amount to achieve the sweetness you prefer)
  • add a small touch of real maple syrup if you want a more "blended" sweetness flavor (keep the amount small to keep sugar content low)
Note on coconut milk: don't be afraid of the fats in this... coconut fat is mostly medium chain triglycerides (MCTs) that are more readily used for energy and also contain a special fat called Lauric Acid, which is extremely healthy and supports the immune system.

Start by adding the coconut milk (cans of organic coconut milk are available at most health food stores and possibly even your grocery store) and vanilla extract to a small saucepan on VERY low heat -- the lowest heat setting. Break up the extra dark chocolate bar into chunks and add into pot. Add the nut butters and the stevia, and continuously stir until it all melts together into a smooth mixture. 

Then add the raisins, nuts, seeds, protein powder, oat bran, and rice bran and stir until fully blended.  If the mixture becomes too thick or dry consistency, just add a small amount more coconut milk.  If the mixtures seems too wet, keep in mind that it will solidify a good bit once it goes in the fridge.

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.

Enjoy small squares of this delicious healthy "super-food" fudge for dessert and for small snacks throughout the day. This is about as good as it gets for a healthy yet delicious treat!  

Even though this is a healthier dessert idea that's lower in sugar and higher in nutrition than most sweet treats, keep in mind that it is still calorie dense, so keep your portions reasonable.  Give this recipe a try and I guarantee that you'll LOVE it... Everybody I know raves to me about this healthy, but delicious fudge recipe!

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