This is a simple recipe for some heart “healthy” fudge. I know you are thinking “how can fudge be healthy”, right? Let’s take a look at some of the healthy ingredients in this fudge.
Raw cacao powder is considered a super food. Cacao is loaded with manganese, copper, potassium, zinc, iron, selenium, and magnesium. These nutrients may contribute to normal bone health and healthy immune function. Raw cacao powder contains more than 300 different chemical compounds and nearly four times the antioxidant power of your average dark chocolate – more than 20 times than that of blueberries. Protein, calcium, carotene, thiamin, riboflavin, sulfur, flavonoids, antioxidants, and essential fatty acids are also present. The precise blend of all these elements combined serve to kick in naturally occurring phytochemicals that have incredible benefits throughout the body, such as lowered LDL cholesterol, improved heart function, and reduced cancer risk. I use the Sunfood brand. They use organic cacao beans, which have never been genetically modified. They use a cold-pressing process that reduces the fat content of the cacao. This allows the beans to be ground down to a fine, richly flavored, easy-to-use powder. This low temperature process allows the delicate nutrients to be preserved.
Coconut oil is beneficial to heart health. Coconut oil contains healthy saturated fats. The saturated fats in coconut oil may increase “good” HDL cholesterol in your body, but also help convert the “bad” LDL cholesterol into a less harmful form. Coconut oil may protect against heart disease.
Raw honey contains antioxidants called phenolic compounds. Some types of honey have as many antioxidants as fruits and vegetables. Antioxidants help to protect your body from cell damage due to free radicals. Free radicals contribute to the aging process and may also contribute to the development of chronic diseases such as cancer and heart disease. Studies show that polyphenols in honey may play a role in preventing heart disease.
Walnuts contain minerals including calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, copper, manganese, and selenium. Walnuts also contain the following vitamins: vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, vitamin E, vitamin K, and vitamin A. Carotenoids found in walnuts include beta-carotene, lutein, and zeaxanthin.
Scientific studies prove that the inclusion of walnuts in any diet helps prevent coronary heart disease by favoring a healthy lipid supply. Consumption of walnuts lowers bad cholesterol (LDL) and increases the level of good cholesterol (HDL). Daily consumption of 25 grams of walnuts would provide 90% of the recommended daily intake (RDI) of essential fatty acids, which in turn lowers the risk of high blood pressure and heart diseases.
This is a super easy recipe for healthy fudge; we enjoy one piece every day after dinner. In my recipes, I want to share how easy it is to use whole foods to nourish our bodies, while sharing how healthy the ingredients are to our bodies. By eating a whole-food diet, avoiding as much processed food as possible, we can restore health and wellness to our lives. I hope you enjoy this recipe. Let me know if you try the fudge and how you like it. If you want to receive future posts directly, subscribe to the blog. I don’t share emails with any other sources.
Ingredients for Heart-healthy fudge
Yummy heart-healthy fudge
Heart-Healthy Fudge Recipe
Notes
This recipe is gluten-free, vegan, and dairy-free.
Ingredients
- 1 cup organic coconut oil
- 1/2 cup raw honey or organic maple syrup
- 1 cup raw organic cacao powder
- 1/2 tsp vanilla extract
- 1/8 tsp sea salt
- 1/8 cup chopped walnuts
Instructions
- Line a small dish with parchment paper. My dish was approximately 5" x 7". Set aside.
- Melt the coconut oil in a small sauce pan, add the honey (or maple syrup), and stir till combined. Don't let the mixture go above 110 degrees. This will protect the nutrients of the raw honey. Remove from the heat.
- Add the cacao powder, vanilla, and sea salt until very smooth.
- Pour mixture in to the prepared dish. Sprinkle the walnuts on top and refrigerate for at least one hour.
- The fudge can be stored up to two weeks in the refrigerator (if it lasts that long).
Nutrition Facts
Heart-Healthy Fudge Recipe
Serves: 35 one-inch squares
|
Amount Per Serving: one-inch square
|
||
|---|---|---|
| Calories | 102 | |
| % Daily Value* | ||
| Total Fat | 0 | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium | 0 | |
| Total Carbohydrate | 0 | |
| Dietary Fiber | 0 | |
| Sugars | ||
| Protein | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Chronicles in Health
Regarding Re-using Images and Credits
I put a lot of effort into every single recipe and blog post, as well as my photos (unless otherwise stated), so I would REALLY appreciate it if you would link back to my site if you:
- Use an image for a ‘link love’ or equivalent type post (if you would like to use more than one image, I would appreciate it if you would ask me first, there’s a 95% chance I’ll say yes)
- Adapt my recipe and post it to your site
- Use any other content from Chronicles in HEALTH.
Please don’t just copy and paste my whole recipe to your website. If you’re going to be just copying and pasting my recipe, you might as well just link back to my original post.
Sources:
http://www.healthline.com/health/food-nutrition/top-raw-honey-benefits#2
https://www.organicfacts.net/health-benefits/oils/health-benefits-of-coconut-oil
https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-walnuts
http://foodfacts.mercola.com/cacao.html
With my new eating habits and lifestyle changes over the past couple years, I have always included one Fun Size candy bar with my lunch…..just to stay sane….I have come to the place where I no longer want to do that so switching over to this might be a great alternative for me. Thanks for sharing.
They are super good. I have made them with both honey and maple syrup, each tastes a little different. I agree that it is nice to have something sweet and cacao/dark chocolate is super good for you. Thanks for commenting and enjoy.
I am going to make this recipe this weekend!
Great info once again Heather,
knocked it out of the park!
how can you go wrong with a healthy fudge… yum!
Thanks!
The tough part is just eating the suggested portion! Thanks again for commenting, be blessed.
Heather – I just have to shop for cacao powder – then its a go. Love chocolate more than just about everything. Will let you know.
I am pretty sure you will like this, and it is guilt free, as long as you eat only a little each day.
Heather – As soon as I can locate the generic cacao powder I will get this going. Chocolate is just about my favorite thing.
You can order online and Wholefoods also carries this brand.
I bet Richard will love this treat. Thanks
Anyone who likes chocolate will most likely like it! It won’t be as sweet as milk chocolate though.