quinta-feira, 8 de novembro de 2012

The worlds healthiest fudge

This wasn’t supposed to be a fudge recipe.
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’
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)
Dessicated coconut to coat
Cranberries (or other dried fruit)- finely chopped and mixed through
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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