To follow up with my post yesterday on refined sugar, here are some great recipes that will satisfy that sweet tooth in a healthier way.
I use whole ingredients such as good quality maple syrup, unpasteurized honey and dates in my baking. I also find myself lately making a lot of baked goods that don't require baking at all.
Let's start with a great Nutella recipe. It's pretty disgusting how much refined sugar is in this store bought "breakfast" spread! Here is a great video showing just how much:
This recipe originally came from a friend of mine and fellow nutritionist, Susanne. She has it on her site along with other great recipes you should check out. I've made it twice now and adapted it slightly.
1 cup raw hazelnuts
1 tbsp. coconut oil (look for unrefined or virgin)
1/4 tsp. sea salt
1 ripe avocado (I know this sounds weird, but it gives the nutella body and creaminess and you can't even tell it's there :)
1/4 cocoa powder
1 tbsp. vanilla extract
1/4 cup maple syrup
1/4 cup almond milk
Roast the hazelnuts at 400F for 5-7 minutes. Once they have cooled, rub them in a dish cloth to peel off as much of the skins as you can. Soak the hazelnuts in water for at least 4 hours. This will make the hazelnuts creamy and help break them down a bit so the nutella isn't too grainy.
Put the hazelnuts in a food processor with the coconut oil and blend for a few minutes. It should eventually turn into a buttery consistency. Then add the rest of the ingredients and blend together.
I store mine in a mason jar in the fridge. It will keep for 4-5 days (if it lasts that long!)
CHOCOLATE WALNUT FUDGE
2 cups coconut oil (look for unrefined or virgin)
1 cup raw or natural unsweetened cacao powder
1/3 cup maple syrup (the real stuff ;)
1 1/2 cups walnuts, roughly chopped
1/2 tbsp. course sea salt (optional, my finance recommends this addition)
Melt the coconut oil on low heat in a pot. Once melted take off the heat and whisk in the cacao powder and syrup. Stir in nuts then spread into a 9”x9” baking pan. Sprinkle with sea salt and chill in the refrigerator until set (at least 1 hour). Cut into squares and enjoy. (Store in the fridge or freezer).
The above recipes are also gluten and dairy free. Remember, these are still treats and should be eaten in moderation.
Director of Teacher Training for the Maritime Yoga College and Registered Holistic Nutritionist.