Healthy whole nut chocolate bar, sugar gluten dairy free and suitable for raw vegans

Ok so before I begin I want to expel the myth that all chocolate is bad for you.

So chocolate starts life as a humble cacao bean.  Chocolate companies then buy up the expensive beans but in order for them to make a profit on what they have bought they process the hell out of the beans to increase the mass, otherwise we would be paying a tenner for a mars bar.  Fats, sugar, oils and flavourings are added to the beans during processing to turn one bean into, for example, one hundred times the volume.  Flavourings are then added to make the processed mass taste like it originally did - raw cacao.

Cacao in its original form is a really powerful superfood (super high in nutrtients) Rich in vitimins and minerals, it has more than 300 nutritional compounds and is one of the richest sources of antioxidants in the word. Raw cacao also aids in weightloss and promotes healthy skin and brain function. SO this is truly a treat you don't have to feel guilty about.  You can pick up raw cacao online or Holland and Barrett on the high street for around £5 per bag, 3 times the price of cocoa powder but remember what I said about the processing/bulking out and adding crap.... Making this bar will cost you about a fiver, again highlighting the need for chocolate companies to bulk out the raw beans, but just remember the health benefits and always always remember refined sugar is rapidly stored as FAT on the body! Its your choice.

Ingredients

200g toasted hazelnuts, they really need to be toasted as the flavour is a million times better. If you have bought untoasted simply add them to a medium heat frying pan and fry for around 5 minutes until golden all over, shake/rub off the skins if they have them on after toasting.

200g raw cacao butter (again online or Holland and barrett)

100g coconut sugar or maple syrup

sea salt (develops the flavour of chocolate so much, I prefer pink salt but sea salt flakes are fine)

1tsp vanilla

60g raw cacao powder

Method

Melt the cacao butter in a double boiler nice and slowly, don't let it get too hot so keep an eye on it.

Stir in everything else

Pour into a clingfilm lined tray, or a foil disposable, make sure the hazelnuts are equally dispersed.

Chill until set.

 

Chocolate raspberry fondant

Got three minutes to spare? Great that’s all you'll need to cook this delicious clean protein packed chocolate fondant.. If you don’t have a microwave it’ll take a little longer in the oven sorry (try 12 minutes on 190)

Ingredients: 

Makes  2, I cook one and chill one to cook another time as it keeps in the fridge for a few days.

2 scoops protein powder

2tbsp raw cacao or 30g 85% organic chocolate which will need to be melted

1tbsp coconut oil melted

A small handful of raspberries

1 tbsp natural peanut butter (smooth is best for this recipe)

2 tablespoons each of almond milk, strong freshly brewed coffee and water (as long as you have six spoons of liquid it doesn’t matter what you use)

1tsp natural vanilla extract for flavour if you have it, if not leave out

 

Method:

Easy as pie, mix all ingredients together, pop into two ramekins, cover and put one in the fridge, whack the other one in the microwave for 1 minute, TADA, done!

Serve with Greek yogurt (the proper stuff not the “greek style” and eat hot/warm, goes a bit stodgy when cold.

 

If your cooking two at a time you’ll need to microwave for longer, maybe 20 seconds longer.

 

Clean protein chocolate mousse

This can be eaten as a stand alone dessert, or it can be used as a kind of cheesecake topping for other cakes. its especially good on the protein brownies / chocolate cake recipe leave out the protein if you wish.


This torte contains no butter, sugar, eggs or flour.  You won’t believe how creamy and rich it is and the best bit is it literally takes minutes to make.  The avocados add a beautiful creaminess to the torte and I promise you can’t taste them.

Ingredients

makes 2 pots, or enough to cover an 8 inch cake

100g 85% cocoa chocolate, melted

1 scoop of chocolate whey protein OR 2tbsp raw cacao powder (if you use protein don't use cacao)

2 small ripe avocados, flesh scooped out

75mls maple syrup or raw honey


1tbsp natural organic peanut butter

 

Method

Nice and easy this one, just add all the ingredients (except the melted chocolate) to a food processor and blend together, when smooth add the chocolate and again blend.

Keep refrigerated and it will last 5 days no problem. it will firm up a little once chilled so remove from the fridge around 20 minutes before eating.

 

Protein Brownies / chocolate cake

One of the things I enjoy most is something sweet after ive eaten. Being on both a clean eating and high protein nutritional programme I wanted to come up with something which satisfied my sweet tooth, fulfilled some of my protein quota, whilst being sugar, wheat and dairy free. I came up with this recipe using black beans which are high in plant based protein. So now I can have guilt free desert, perfect post gym, they double up as a protein bar. You can make this into one large cake and use the chocolate mousse (separate recipe in this section) to fill the cake for a totally clean chocolate fudge cake.


I put all the ingredients into my fitness pal app which I recommend getting if you don't have it. and if you cut these into 10 they are 78 calories and 6g protein each.

Chocolate brownie protein bar

10 bars

1 tin drained black beans

3 tbsp raw cacao or 50g of melted 85% cocoa chocolate
7 tbsp chocolate protein powder (45g)
Pinch of salt
75g pure maple syrup  or raw honey
coconut oil (35g) melted
1 tbsp pure vanilla extract (optional)
1/2 tsp baking powder


Method: preheat the oven to gas mark 4 (180) or lower for fan. grease and line a small 7 inch square tin (they'll be thinner if you use a larger tin, or you can double the recipe, use a larger tin and freeze some)


Simply blend all ingredients in a food processor until smooth, spoon into the prepared tin and bake for 15 minutes, they will be slightly firm but will firm up more once cooled, a bit like a sponge cake when cooked.


cut and keep in the fridge in an airtight container.


top with coconut oil and natural peanut butter, top with the  clean chocolate mousse frosting (separate recipe) or eat on its own.

White chocolate and lemon swirl cheesecake

I'll keep this snappy for two reasons, 1 - cheesecakes are easy and take no baking or real skill and 2 - the dog needs a wee.

Im not spell checking this.  This ones for Darren Caldwell by the way, a twitter pal who challenged me to out do a Tesco cheesecake.

You'll need a deepish 8 inch round tin, at least 2 inches deep so its nice and thick.

Line the bottom of your tin but you dont have to grease it.

Ingredients

For the base:

200g ginger nut biscuits or digestives

65g melted butter

For the filling:

250g full fat cream cheese

250g mascarpone

80g caster sugar

100mls double cream

500g white chocolate melted

Zest of 1 lemon

2tbsp of lemon curd warmed in a pan so its loose and runny

Method

As always with a cheesecake we start with the base, smash the biscuits to a fine gravel using a food processor or in a bag with a rolling pin.  Stir the crumbs into the melted butter and press evenly into your tin.

Put the base in the fridge while you whip up the filing.

Simply add everything to the mixer and beat together except the lemon curd until smooth and thickened, this will take a couple of minutes so persevere.  It needs to be spreadable but not too loose or it might not set properly. The texture of lightly whipped cream is right.

Spoon the filling over the base and smooth out flat.

drizzle on the runny lemon curd and swirl through with a knife. 

After that not so difficult five minutes pop the cheesecake in the fridge to set for two hours.

while your waiting spin this LOUD  its my new purchase, i cant stop playing it. I cant wait to hear it out and give it a dance.

White chocolate and preserved lemon fudge

I knocked this off from a recipe i read ages ago in a book i cant remember. Luckily i changed it, my handwritten scrawl all over the original, i always like to be imspired by what i read and put my own stamp on it, probably because i stupidly always think i can make something better haha!

Right here goes, a magical mystery tour of sweet, sour and salty. Anyone who hasnt made fudge before its dead easy all you need is a saucepan, a massive bowl and a tin to put the fudge in.

Ingredients
100g clotted cream
600g caster sugar
250mls liquid glucose (available from all supermarkets or chemists believe it or not)
450g white chocolate
60g unsalted butter room temperature, cubed
100g of salted/preserved lemons finely chopped (if you cant find these just use zest of 2 lemons and 1tsp of maldon sea salt, its essential its sea salt, you can get this from most supermarkets. Preserved lemons really are awesome though so please try find them, they'll be on the shelves in a jar.

Method
Put the cream, sugar and glucose in a pan, bring to the boil and boil for 4minutes stirring frequently. if you have a sugar thermometer is should be around 140oC
Transfer to a bowl and beat on low adding the finely chopped chocolate slowly so it melts in the heat of the liquid.
After this add the butter and the salted lemons (or the rind and salt)
Pour the mix into a lined tray around 8 inches square.
Pop it in the fridge to set overnight, or for at least 4 hours.
Cut into desired shapes, dip in more white chocolate if you like.

A Slice of the King

A request.....

As we all know cheesecakes can be made in two ways, baked, (recipe includes eggs) or chilled / fridge set.  The former is laborious, you have to bake your cheesecake in a ban marie, chill it slowly and leave it for at least 9 hours from baking to eating.  The latter, can be whipped up and eaten within a couple of hours, sometimes even an hour depending on how cold your fridge is.

So this ones the quick and dirty. Ive named it a slice of the king as its a peanut butter cheesecake.

You'll need a loose bottom tin about 8 inches, the bigger the tin the thinner the cheesecake will be BUT the quicker it will set.  You can also use a springform tin, it doesnt matter as long as your confident you can get the cheesecake out once its set.

Ingredients:
for the base:
200g chocolate digestives
100g butter

for the cheesecake
200g cream cheese
200g mascarpone
100g smooth peanut butter
2 packs of reeces pieces or 1 snickers roughly chopped
50mls double cream
100g caster sugar
50g of chocolate and 50g smooth peanut butter (optional for the top)

Method:
Start with the base, blitz or smash the biscuits so they are small crumbs.
melt the butter and stir everything together.

Line your tin, whatever your using with clingfilm so it hangs over the sides.
press the biscuits into the base and push down so they are well packed.
chill for 10 minutes while you make the topping.

For the topping it couldnt be simpler
beat all the ingredients together except the chocolate.
add the chocolate a few seconds from the end so its despersed through the mix
the mix should be thick and billowing but NOT stiff, it should hold on a spoon and SPLAT when you jerk your wrist.

Spoon the mix over the base making sure you dont get any gaps.
Smooth the top and chill the cheesecake until its set, usually an hour but it can be upto 2.

For the topping slowly melt the chocolate and add the peanut butter, the peanut butter should melt in the heat of the chocolate.

Flick or drizzle over the cheesecake and serve!

Just dinnet have a heart attack on the toilet while eating it. Its been done..

MasterChef chocolate mousse

Rich and decadent, this is the mousse I made on MasterChef and is an utterly luxurious; it's the perfect naughty treat for a Christmas dinner party and a fab alternative to a Christmas pudding as dessert on the big day!

  

Ingredients
Serves 4

75g sugar

1 vanilla pod split lengthways with the seeds scraped out OR 1 tsp of good vanilla extract

100ml double cream

2 eggs separated

1 tbsp cocoa powder

40g unsalted butter

150g dark chocolate, broken into small pieces (this will make it easier to melt)

1 tbsp of your favourite liquor (optional)

Method

Set a large bowl over a pan of simmering water; make sure the water doesn't touch the bottom of the bowl. Add half the sugar and the egg yolks, the cocoa powder and the cream and whisk continuously until the mixture thickens. Make sure you whisk all the time or the eggs will scramble. This won't take any more than 3 minutes.

When the mixture has thickened a little and is the consistency of thick custard, take the pan off the heat and add the cubes of butter, the vanilla seeds and all the chocolate. Stir until fully incorporated.

Stir in your liquor if you're using.

In a separate, spotlessly clean bowl (this is important) whisk the egg whites until frothy. Add the remaining 37g of sugar a little at a time, and continue to whisk until the mixture is thick and glossy and meringue-like.

Fold the meringue mixture into the chocolate mixture, slowly; you don't want to knock any of the air out!

Spoon the mix into your preferred serving bowl(s) and chill until set for a few hours or so. This can be made the day before no problem.

Top with whipped cream, more chocolate, red fruits, anything you like :)

Hot chocolate and churros

Its freezing outside, indulge with this evening treat.
Perfect for weekend lazy days too!

Ingredients

Serves 4

HOT CHOCOLATE:

110g plain chocolate, with at least 60% cocoa solids, broken up

400ml whole milk

FOR THE CHURROS:

Sunflower oil, for deep-frying

100g plain flour

150ml whole milk

2 medium eggs, beaten

50g Caster Sugar

1 heaped tsp ground cinnamon

Method

In a large, deep pan, heat the oil for deep frying the churros to 190°C or until a piece of bread takes 30 seconds to colour. Pop the oven on to warm.

Sift the flour. Bring the milk and 150ml water to the boil in a pan, add the flour and beat vigorously with a wooden spoon until smooth. Cool slightly, then gradually beat in enough egg to make a smooth but stiff, glossy mixture that drops, reluctantly, off the spoon. Spoon into a piping bag with a large star nozzle. If you don't have a star nozzle just snip the end off a piping bag to make a hole around the size of a 10p piece.

Holding the nozzle over the hot oil, gently squeeze the piping bag and snip off 6-8 x 10cm lengths of the mixture with kitchen scissors. Fry for 4-5 minutes, turning occasionally, until crisp and golden brown. Lift out with a slotted spoon onto a baking tray lined with kitchen paper. Pop in the oven to keep warm while you cook the rest.

Put the chocolate in a heatproof bowl and rest over a pan of just simmering water until completely melted. Meanwhile, bring the milk to the boil in a small pan. Remove the chocolate from the heat and whisk in a little of the hot milk. Add the rest and whisk until frothy. Pour into hot mugs.

Mix the sugar and cinnamon and toss with the churros gently until lightly coated. Serve for dipping into the hot chocolate while curled up on the sofa

Chocolate and banana muffins

These moist muffins are the prefect place to start if your a budding baker, muffins are the simplest thing to make, the trick is to leave the batter lumpy - you dont want to beat vigarously or the texture will be all wrong...

Ingredients

Makes 12
2 large very ripe bananas
200g plain flour
2tsp baking powder
125g caster sugar

100g chocolate chips
175ml milk or buttermilk
2 eggs
150ml vegetable oil or 125g of melted butter.
Method

Heat the oven to 180C/Gas mark 4. Lightly oil the muffin tin moulds. Mash the bananas.

Sift the flour and baking powder into the sugar then add the chcolate chips so they get coated in the flour – this stops them sinking in the batter.

In a separate bowl, whisk the milk, egg and oil (or butter) together until smooth.

Make a well in the centre of the flour mixture, and quickly, lightly, beat in the liquid mixture, the mix should be lumpy thats fine. Fold in the bananas and spoon the batter into the muffin moulds.   Fill to the top.

Bake for 25 minutes or until risen and golden, and cool on a wire rack. Serve while still warm, or eat the same day.