This was supposed to be an energy power bar recipe!
It still is an
energy bar recipe…..it just so happened to turn into fudge too….crazy things do
sometimes happen!
Now, before you get ahead of yourself, these little
treats aren’t identical to fudge…so don’t go expecting a regular sugar loaded,
melt in your mouth (furry teeth inducing) fudge morsel. These little treats are full of healthy
ingredients, are sugar free and have a really soft but firm, chocolatey, fudgey bite to them, I find them really
moreish and the only word I could use to describe them is…well…fudgey!
Perfect for a mid-afternoon pick-me-up or a post work-out
protein boost. What provides the protein…black
beans of course!
I have lots of notes and saved recipes from websites and
books for various types of granola bars, energy bars, baked bars, raw bars…..
and these bars were inspired by Enlightened Cooking who’s power bar recipe can
be found here. I was intrigued by the simple concept, having
used beans plenty of times in my baking before, but never in a raw form. My recipe
followed closely along the same lines with a few tweaks of my own.
The ‘dough’ is so simple to prepare and very easy to
handle. It is also very ‘accommodating’, and by that I mean it holds together really
well, so I imagine it could take all sort of mix-ins without a problem….chunks
of nuts, fruits, chocolate chips. Feel free to experiment with your favourite
flavours. I have used both cranberry and coconut here.
Recipe: black bean energy ‘fudge’
Ingredients
200g or ½ can black beans- rinsed and drained
1 medium mashed banana
½ cup cocoa powder (or raw
cacoa powder for an even healthier boost)
1/3 cup dates
2 tsp vanilla extract
½ tsp cinnamon
¼ tsp stevia
½ cup ground oats
2 tbs ground flax
2 tbs chia seeds (optional)
Optional:
Dessicated coconut to coat
Cranberries (or other dried
fruit)- finely chopped and mixed through
Method
Combine all ingredients in a
food processor and blend until a smooth dough is formed. Add additional dried
fruit here also if using. The dough should be fairly tacky but not sticky and
should be easy to handle.
Form a log of dough approx. 5cm
in diameter. Roll the log in desiccated coconut if desired.
Using a sharp knife, cut the
log into rounds approx. 1-2cm thick. Store in a sealed contained in the fridge
for up to a week. (these also freeze well).
Note: to form ‘bars’ divide the
dough and roll into individual logs and flatten slightly.
The fudge log before it was cut into pieces, see how soft and malleable the dough looks...just waiting for all those creative mix-ins!
By now you probably already know I've used beans to pack a protein punch and substitute some of the fats in many of my recipes (i don't stop going on about them)..... check out my blondies, my brownie torte and my sticky toffee pudding. I have also made a few raw energy bars.... like my absolute favourite choc-orange smoosh bars, my power cubes and my raw gingerbread.
For tips and info on recipe measurement conversions, ingredients, substitutions and the methods behind how I do things.... check out my 'baking tips' tab at the top of the page.
Fonte: Enlightened cook
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