Monday, April 20, 2009

Peanut Butter Chocolate Fudge : A Healthy Recipe

1:30 PM by Lilian ·
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Peanut Butter Chocolate Fudge - is a healthy recipe for reduced-sugar yet nutrient dense. This is a delicious lean body desserts or snacks that always helps to satisfy your sweet tooth while at the same time getting tons of quality nutrition. For those who are doing workouts this is good and yummy.

This is a special version of Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer. If you don't like 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.

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


But 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.

Engredients:
  • 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 quality extra dark chocolate (look for at least 70-75% cocoa content on the label to minimize sugar content)
  • 4-5 tablespoons of peanut butter or your favorite nut butter (almond butter, cashew butter, macadamia butter, etc)
  • 3/4 cup raisins or dried cranberries (optional)
  • 1/2 cup whole raw almonds or other nuts (optional)
  • 2 Tbsp raw wheat germ
  • 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 stevia powder to sweeten
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. Break up the extra dark chocolate bar into chunks and add into pot. Add the nut butter and the stevia, and continuously stir until it all melts together into a smooth mixture.

Then add the raisins, almonds, wheat germ, oat bran, and rice bran and stir until fully blended. Spoon/pour the fudge mixture onto some waxed paper in a dish and place in the fridge until it cools and solidifies together. Place in a closed container or cover with foil in fridge to prevent it from drying out.

Enjoy small squares of this delicious healthy 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.


3 comments:

Fudge Recipes said...
April 23, 2009 at 1:41 PM

Yum! Healthy doesn't have to mean tasteless and this proves it. I can't wait to try it!

Baby Nursery Bedding said...
April 23, 2009 at 10:47 PM

This sounds great! I love Chocolate so I'm going to try this recipe! Yum!
Lori
http://www.babysnursery-beddingandmore.com

Another Blogger said...
April 25, 2009 at 10:30 AM

I love a healthy food.
Thanks for the post.

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