Tuesday, 14 February 2017

Guilt Free Fudge

Happy Valentine's Day! Looking for a sweet treat this Valentine's Day without the guilt? This protein packed fudge delivers just that. It is sweet and will satisfy any chocolate craving - and the best part is there is zero added sugar! Taking only 20 minutes to prepare, you still have time to whip this dessert up tonight. 

This fudge can get a little sticky when left at room temperature for too long, that is why I store it in the freezer. However, I find freezing sweets and baked goods to be a great way to consume these delicious treats in moderation, for two reasons.

  1.  You don't feel like you need to eat the whole batch before it goes bad (often results in overconsumption). You put time and energy into making a recipe and don't want to see it go to waste and you understandably feel the pressure to eat it up! Frozen sweets and baked goods can keep fresh in the freezer for 2-6 months depending on the recipe. Simply remove the treat from the freezer about 30 minutes before eating to satisfy your sweet tooth!
  2. Freezing treats helps us to become more mindful eaters. It is always easy to grab a quick snack from our cookie jars or cupboards when we are feeling bored, stressed, or in a rush. But if your treat is frozen and requires time to thaw before eating, you'll likely reconsider if you really want or need it. Remember, ask yourself the reason you're reaching for a treat: Are you eating for your heart (sadness, stress, anxiousness, boredom)? Are you eating for your senses (did you see or smell something delicious that made your mouth water)? Or are you eating for your belly (hunger)? If the answer is anything other than hunger, you may want to reconsider reaching for that food. 

The sunflower butter (or any other nut butter of your choice) and Greek yogurt increases the protein content of the fudge to further help satisfy your craving. The dates act as the sweetening agent in this recipe as opposed to sugar. Dates contain antioxidants, potassium, and calcium - all great additions to our diet. Try also using dates to sweeten smoothies or oatmeal (just be sure to soak dates to soften beforehand). 


Prep Time: 20 minutes
Rest Time: 1 hour 
Total Time: 1 hour 20 minutes 

  • 1/2 cup + 2 Tbsp sunflower butter
  • 2 tsp vanilla extract
  • 1/3 cup unsweetened cocoa powder
  • 1 cup dates 
  • 1/4 cup plain Greek yogurt (I use 0%)
  • pinch of salt 
  • 1/4 cup unsweetened shredded coconut for topping 

  1. Soak dates in warm water for 10 minutes.
  2. Combine all ingredients, including dates, in a food processor and blend until smooth. You may need to scrape down the sides with a spatula periodically as the mixture thickens. 
  3. Line a square baking dish with parchment paper or grease with a small amount of coconut oil. Pour mixture into baking dish and smooth with a spatula. 
  4. Top with shredded coconut and place in the freezer for at least an hour before eating. 
  5. Store in the freezer and remove just before serving. 

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