Guilt-free “Fudge”

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Mmm, doesn’t this look rich and delicious? It is! Even better, it only takes about five minutes to prepare and has hardly any sugar!

I actually discovered this recipe out of laziness. My girls wanted me to make homemade peanut butter cups, which requires an extra step of preparing the peanut butter base first, refrigerating it, then adding the chocolate covering. For this faux fudge recipe, I simply mixed all of the ingredients together at once, refrigerated, and enjoyed!

Ingredients:

  • Natural peanut butter (any nut butter would do)
  • Virgin coconut oil
  • Dark chocolate

I don’t include quantities because I never actually measure any of these ingredients out–I simply approximate 3 parts peanut butter to 2 parts coconut oil to 1 part dark chocolate. Simply melt all ingredients on low heat in a saucepan, stir until well blended, then pour into a glass container and refrigerate. Depending on how much you make, it will take between 2-4 hours to firm up. You can speed up the process by freezing instead of refrigerating, but then you’ll have to break off chunks with a knife rather than cut smoothly like fudge. The “fudge” will need to stay refrigerated to stay firm since the main ingredients become soft at room temperature.

Feel free to embellish by adding chopped nuts or another favorite fudge ingredient. I hope you enjoy this simple, healthy alternative to a favorite treat!

Frozen Banana “Ice Cream”

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In my post on sugar, I mentioned that my girls don’t know the word “dessert” because we don’t eat dessert in our household. While that is absolutely true, it is absolutely NOT true that we don’t enjoy a variety of tantalizing foods that could easily be classified as desserts were it not for their dearth of sugar and depth of nutrients.

Frozen banana “ice cream” is one of those foods. Sometimes we eat it as a snack and sometimes it is simply part of lunch, but one thing is always for certain: the bowls are licked clean! It is one of the easiest treats in the world to make: simply peel 2-3 bananas, cut or break them into 1-2 inch pieces, freeze the pieces, and put them in a blender or food processor and puree until smooth (this amount will make about 2 servings).

If you have a single-serving processor such as a Magic Bullet, like I do, you may have to puree, then stop and shake the container, then puree, then shake the container, and so on until all of the bananas are blended. It’s a bit annoying, but I prefer it to cleaning out my full-sized blender every time I make the ice cream, which is almost daily.

It will take the banana pieces at least 4 hours to freeze, so I generally put them in a container in the freezer the day before I plan to make the ice cream. If you’re not the plan-ahead type, simply cut up several bananas once you’re done reading this post and store them in the freezer so they’ll be ready whenever you want to give it a try! Once you use up those banana pieces, refill the container with more pieces and put it back in the freezer for the next time you get a hankering.

My girls and I love to add nut butter to our banana ice cream; we’ve discovered peanut butter and sunflower seed butter to be especially delicious. Adding a tablespoon or two of nut butter to the blender along with the banana pieces adds a bit of fat and protein to make the snack more satiating. Half an avocado, virgin coconut oil, and/or coconut flakes will have the same effect. Other frozen fruits such as blueberries and strawberries taste good, too. If you’re sticking with plain bananas, adding a 1/2 teaspoon of vanilla extract and a touch of heavy cream or whole milk will enhance the flavor.

Frozen banana ice cream is an excellent alternative to sugary desserts for those who’d like to transition their children to a lower-sugar diet. The natural sugars in the bananas make it sweet enough to pass as dessert for those used to eating sweets, while the complete lack of processed sugars makes it better for our bodies. Try some of the different flavor combinations above–or invent your own!–until you find one that you and your kiddos like. You will be so thankful to have a food that your kids crave and is actually good for them!

Chocolate Brain Pudding

Brain pudding ingredients

I just came across the most wonderful news last night as I was reading through the eighth chapter of Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain–for Life by David Perlmutter, MD. The chapter on “Feeding Your Microbiome” lists dark chocolate–along with coffee, tea, and wine–as Key #3 to maintaining a healthy microbiome based on the latest science.

Researchers have long found that flavonoids, compounds prevalent in the plants used to produce these products, provide numerous health benefits for those who consume them (in moderation, of course). What scientists are now finding is that flavonoids also feed the friendly bacteria in our guts, which may in fact account for the other benefits associated with these compounds such as reducing oxidative stress and inflammation, which in turn reduces risk for cardiovascular and other diseases.

Reading this fantastic information reminded me that it had been awhile since I’d made one of my favorite snacks, which I’m now deeming Brain Pudding. The ingredients are shown in the photo above. Full-fat coconut milk serves as the base for the pudding along with a tablespoon of honey, a dash of vanilla extract, a few pinches of cinnamon, and 4-8 squares of melted dark chocolate (how many you use will depend on the size of the squares and how chocolaty you want your pudding). Coconut fat contains brain-boosting beta-HBA while the flavonoids in the dark chocolate feed friendly gut bacteria–and as Dr. Perlmutter’s book reveals, what is good for the gut is good for the brain.

To make brain pudding, simply add all of the above ingredients plus 1/4 cup of milk (we use hemp milk since the mangy munchkin can’t drink cow’s milk) to a small blender or food processor (I use my Magic Bullet) and whip until smooth. I melt my chocolate in a small saucepan on the stove over low heat (the lowest level possible–otherwise it burns) and scrape it into the blender with a spatula. Once the ingredients are blended, pour them into a pint-sized glass jar or container and refrigerate for a few hours to thicken. If you don’t mind the consistency of tapioca, you can also stir in a handful of chia seeds after the pudding has been blended for added nutrition.

Although I haven’t tried it myself since I’m currently a stay-at-home mom, I bet you can make a great to-go pudding snack out of this recipe if you have single-serving containers to pour the pudding into. You’d need to keep an ice pack with your pudding so it doesn’t liquify before you get a chance to eat it, or if you have access to a fridge at work you could store it there (it won’t soften much in the time it takes to get from home to work, and even if it does, it will re-solidify in the fridge).

Chocolate brain pudding is an easy, satisfying, delectable, healthy snack or dessert that you can actually feel good about eating. Isn’t that some of the best news of your day, too?!