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יום רביעי, 18 בדצמבר 2013

super healthy and extremely yummy fudge recipe

Hello everyone,

Today I am going to give you a recipe that is not only delicious and super yummy but also very very nutritious. It contains no sugar and no oil at all !!! This recipe was invented by Talia Fuhrman and she gave me her permission to publish it here. Talia Fuhrman has a degree in nutritional sciences from Cornell University. She's vegan and in her blog as well as in her facebook page she demonstrates again and again how nutritious and disease preventing food can also be very delicious. She's the daughter of Joel Fuhrman whose nutritarial diet helped me get rid of almost 40 Kilograms in the last 5 months. but while her father is more focused on the science behind the nutritarial diet, Talia provides a wider view that includes the emotional and psychological aspects of being healthy, for example stress management and positive thinking - and in my humble opinion at least in my case this is exactly what triggered by diabetes and metabolic syndrome

Here's my twist to the recipe (you can see the original one here)

  • 1/2 cup almond butter (חצי כוס חמאת שקדים)
  • 1 cup black beans (כוס שעועית שחורה)
  • 1/2 cup cocoa powder (חצי כוס אבקת קקאו)
  • 1/2 cup microwaved sweet potato (חצי כוס תפוח אדמה מתוק רך במיקרו)
  • 12 pitted dates (תמרים מגולענים - 12)
  • 1/2 cup soy milk (חצי כוס חלב סויה)
  • 1 cup goji berries (כוס גוג'י ברי)
As for the beans - you have to either buy them canned or soak them in water for at least 24 hours and then cook them in a pressure cooker for ~20 minutes.

Put all of the above except for the berries in a food processor or a blender and blend till completely smooth.

Pour into a large bowl, add the berries and mix.
Add few drops of oil to a 20 cm x 20 cm baking dish and form with your fingers the tiniest layer.
Pour the mix into the baking dish and spread evenly.
Cover with something and put in the freezer.

After 3-4 hours in the fridge - you can cut 18-20 rectangular pieces using a knife

After that you can place the pieces in a bowl and store in the freezer

What's so good about Cocoa powder? 

It's good for the heart and there are many papers to back up this assertion. For example there's a research showing that triglycerides levels were reduced in healthy women eating Chocolate. Increasing evidence from experimental and clinical studies using cocoa-derived products and chocolate suggest an important role for these high-flavanol-containing foods in heart and vascular protection. Another research is indicating that Cocoa can reduce your blood pressure and also increase your Nitric Oxicde (remember my article aboutnutrition for better sex?).It was demonstrated that intake of low habitual amounts of dark chocolate caused progressive reductions of systolic and diastolic blood pressure in older subjects with prehypertension or stage 1 hypertension without inducing weight gain or other adverse effects. Cocoa powder gives us the benefit of Chocolate, i.e. low blood pressure, low bad cholesterol and high good cholesterol, but without the sugar and without the milk. 

And what's so good about Beans?

Beans are a very important part of the nutritarial vegan diet. They are a quality source of protein, carbs and fiber. The refined carbs that most people eat in bagels, cakes and all sorts of 'good' stuff are consumed immediately by the body and are injected into the blood stream, shocking the body with tons of glucose molecules and raise insulin. This is not the case with beans - it contains slowly digestible starch so you get a constant supply of carbs that feed your body long after you are done with your dinner so it delays the onset of your hunger. But this is not the end of the story - beans contain high quality fiber which moves your bowls and all the yucky poisoning stuff out of your body, and yes - you do want to get rid of this garbage if only to reduce the risk of having colon cancer. Beans also have resistant starch - these are carbs that are resisting digestion until they get to the big intestine where they undergo fermentation by the microbes there and create substances that help us absorbing beneficial minerals like calcium and magnesium.

And what's so good about Goji Berries?

I found my Goji berries in a health store called Eden Teva Market. It was place on one special shelf carrying the title 'super foods' !! It made its way from the himalayan mountains right to my preferred health store. Goji berries are famous for their nutrient values. For example they contain all essential amino acids - which is rare for a fruit. They are very strong antioxidants, they contains vitamin C as well as many minerals such as iron, calcium, zince & selenium. It was discovered by the west only in the last couple of years and there's certainly lots of hype around this super food.

I will write some other time about sweet potatoes and dates but rest assured that these too are healthy foods.

While writing this blog I was running out of this amazing fudge so I had to prepare yet another round but this time I used a silicon dish that I bought in 4Chef located at 11 Karlibach Tel-Aviv.

Sorry for the mess - but this is how a vegan kitchen looks like (you can see the vitamix blender)

Meanwhile do promise yourself that you are really going to prepare this fudge - I think it's a genius invention - it certainly demonstrates how to prepare something both delicious and nutritious.



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