Fun with Fudge

Still life with PB&J fudgeI eat berry fudge daily.

It’s my #1 strategy for maintaining ketosis on my ketogenic variation of the Autoimmune Protocol. And it’s yummy.

I’ve posted a number of fudge recipes:

  1. Avocado~Lime Blackberry Fudge;
  2. PB&J Ice Cream Cupcake Fudge;
  3. Strawberry Shortcake Fudge; &
  4. Blue~Raspberry Fudge.
  5. Basic Berry Fudge (scroll down).

But today I’m here to say that you can have even more fun with fudge. Here’s 4 ways:

Scary eyeball fudge 2

Scary eyeball fudge!

Hallowe’en Fudge

Scary bloodshot eyeball fudge… eat & be horrified!

For Hallowe’en fun, make a batch of Basic Berry Fudge with Blueberries. Put two fresh strawberries  in each muffin cup before you pour the fudge mixture in.

Refrigerate & cut each fudge cupcake, so each half can stare at you…

Fudge Candy

Fudge Candy

Fudge Candy

Fudge. Candy shaped & candy sized.

If you have a silicon mold for making gummies with grass-fed gelatin (see Pontefract Cakes & Raspberry~Rosehip Gummies) you can use it for fudge, too. Put the silicon mold on a baking pan or other flat surface, pour your fudge (any kind) into the mold & freeze. Once frozen, pop the candies out of the mold & store in the freezer or refrigerator.

Alternatively, use a mini muffin tin for your fudge.

Macronutrient Cupcakes

I know ‘macronutrient cupcakes’ is not a very sexy name.

However, if you’re at all nerdy about nutrition, it is pretty thrilling to find all your macros in something that looks & tastes like a cupcake.

You could technically live on these….

That recipe up tomorrow!

Macronutrient Cupcake!

Macronutrient Cupcake~

Ketotastic Fudge

This is the version I fudge I currently eat daily.

As my fudge recipes have evolved, they have become higher in fat & lower in carbohydrate, in keeping with my interest in a ketogenic version of the Autoimmune Protocol & in keeping fat as my primary food group.

This ketotastic fudge recipe decreases the ratio of coconut butter & increases the coconut oil. It also replaces some of the berries with avocado, which I assure you is not at all weird.

Unless you make it with blueberries & avocado, then the purple and green create a yummy but strange shade of grey. All the red berries make very pretty pink Ketotastic Cupcakes when combined with avocado.

This recipe also deviates from earlier fudge versions in that it makes a double-batch. Because mathematically speaking, more fudge+less time in the kitchen=happiness.

Ketotastic Fudge (AIP & WahlsPaleo+)

 from petra8paleo

Ketogenic Breakfast

  • 2 cups coconut butter
  • 2 1/2 cups coconut oil
  • 4 cups fresh or defrosted berries
  • 3 huge or 5 small ripe avocados
  • 2 teaspoons vanilla powder (optional)

Preheat oven to 300

You can use fresh or frozen berries. If the berries are frozen, defrost them to room temperature, or add them to the coconut oil & coconut butter to heat through.

In any case, warm the coconut butter & oil in the oven in an oven-proof bowl for 20 minutes.

Line 2 12-muffin tins with parchment muffin cups.

Add the berries & avocado (& vanilla powder, if using) to a food processor & whirl to combine.

Remove the coconut butter & oil from the oven & add to the food processor.

Whirl again until thoroughly combined & spoon the warm fudge mixture into each muffin cup.

Refrigerate or freeze the fudge in the muffin tins for a few hours or overnight. Transfer to a glass container or freezer bag & store in the freezer.

Toasted Coconut Variation

Extend the time the coconut butter & coconut oil spend in the oven from 20 to 40 minutes, until the coconut butter begins to brown. Proceed as directed.

Mini fudge cupcakes 2

Ketotastic fudge mini cupcakes~

Build-a-Breakfast (AIP~)

breakfastWeekday breakfast is not the time to be messing around.

That’s why I build my breakfasts out of units. Like lego.

My typical breakfast units:

  • An avocado, sliced, with salt;
  • Berry fudge;
  • A handful of gummies;
  • A victorious offal muffin reheated in tin foil in the oven ~or~ something meaty cooked in the slow cooker overnight like a Lamb Shank ~or~ a bowl of Sunday Stew;
  • And a unit of carbohydrate (A how-to about turn carbohydrates into units, below.)

Here’s how it works: Assemble units; Eat.

Almost as easy as Corn Flakes!

Assemble Your Breakfast Units

Ketogenic Breakfast

Baked salmon, avocado, greens cooked in bone broth, cauli-mash & fudge

As mentioned, you might have put something meaty in the slow cooker the night before. I’m not sure why but whenever I have a Lamb Shank for breakfast I have a fantastic day.

In any case, first thing in the morning, start with the units that need to be warmed up.

Turn on the oven to 350. If you don’t have the slow cooker going or, you’ll need protein. Wrap a victorious offal muffin in tin foil & set it on the rack. Take a unit of carbohydrate out of the fridge & pop it in beside it.

Go get ready for your day for 20 minutes or so (30 minutes if the meat muffin was frozen).

Then take the fudge out the freezer to defrost slightly. Cut the avocado. Pull the gummies out of the fridge. Take the meat muffin & vegetables out of the oven & assemble all your units on a plate.

Eat breakfast.

Have a wicked day.

Vary Your Units

lego spaceship

Customize your breakfast, lego-style.

Just like with lego, you can build a simple, utilitarian spaceship/breakfast or an elaborate one. You can build the same old beloved, trusted thing with your units every day or mix it up.

There’s only one secret: Have units on hand.

Make a batch of meat muffins & berry fudge & gummies on the weekend & freeze them. Make double each time you make cauli or brocolli mash & refrigerate in single-serving oven-proof containers with lids. Lay in green avocados to ripen.

How 2: Turn Carbohydrates into Breakfast Units

On the AIP, carbohydrates are mostly vegetables. Sugar is limited, so fruit is minimal.

Turning carbohydrates into breakfast units can happen one of two ways:

  1. Make a batch & divide it into single-serving oven-proof containers with lids;
  2. Put your leftovers into single-serving oven-proof containers with lids.UnitsA brilliant carbohydrate for breakfast is Cauli or Broccoli Mash.

Or Broccoli-Bacon-Anchovy stuffed Mushrooms. If you want to be fancy.

Or greens cooked in bone broth with salt & sea vegetable flakes.

Or zucchini slices fried on low heat in an ample amount of bacon fat until soft & browned.

Or 2 vegetables cooked in bone broth with salt & sea vegetable flakes:

  • Mushrooms & cilantro;
  • Celery & onion;
  • Cabbage & parsley.

 For AIP variations

On a ketogenic version of the AIP, plan to have high-fat units on hand: avocado, high-fat meat, fudge, olives. Then infill with protein & carbohydrate as required. Your carbohydrates are vegetables. The low carb ones. Cooked in fat. And some berries, maybe. In fudge.

On a low-FODMAP version of the AIP, your carbohydrates are still mostly vegetables. The low-FODMAP ones. And some low-FODMAP fruit. And you’ll remove avocado from your unit rotation.

 

My Top-5 AIP Recipes (AIP & WahlsPaleo+)

Greens in Bone Broth

Cabbage & curly parsley cooked in bone broth with leftover steak

Though there are all kinds of fancy ways to make the AIP fun, like Ice Cream Sandwiches, Hawai’ian Pizza & Daikon Cilantro Salmon Cakes, in my regular life I rely heavily on a few foods.

The following 5 foods to be exact:

  1. Victorious Offal Muffins;
  2. Cabbage Bacon;
  3. Berry Fudge;
  4. Greens cooked in Bone Broth; and
  5. Whipped Cauliflower or Broccoli.

There are other things I make a lot like salad, green smoothies, & slow cooker stew made with bison heart & venison, but my Top-5 are what I eat multiple times a week, week in & week out.

Coincidentally (I really didn’t plan it that way) if you put all five on a plate, they make a perfect Wahls Paleo Plus meal: Sulfur rich, Coloured & Dark green leafy vegetables represented; organ meat: check; bone broth, & even a dose of sea vegetable in the cauli-mash.

Victorious Offal muffins

Offal muffinsSince I came up with these as a way to deal with my organ meat issues, they’ve become a staple in my kitchen.

They freeze well, so I just defrost 3 or so at a time & reheat one wrapped in tin foil in the oven as 1/2 of my daily protein & 1/6 of my weekly offal ration.

Most recently I made them with calf liver, wild boar bacon & ground yak with pureed fresh basil instead of caramelized onion.

I make ‘em, freeze ‘em, eat ‘em & make more as soon as the last one is gone.

Cabbage Bacon

I adore Cabbage Bacon & I eat it several times a week. I consider it to be my 2nd best invention (after berry fudge).

It’s quick, delicious & sufficiently gourmet.

Cabbage BaconIt’s also versatile: if you don’t have red cabbage, use green. If you don’t tolerate coconut oil, use red palm oil. No parchment? Use tin foil (or nothing).

I always keep cabbage on hand (it’s happy just hanging out in the fridge).

Whenever I’m not sure what I’m going to eat, I start by slicing cabbage, melting coconut oil & putting a batch of cabbage bacon in the oven. Than I have 20 minutes to assemble the rest of my meal.

Berry Fudge

A piece of berry fudge with a meal is the perfect dose of coconut oil to enable me to effortlessly maintain ketosis on the Wahls Paleo Plus.

I’m quite adapted to coconut oil, but even so, if I eat too much fudge within a couple of hours of bedtime, I end up with uncomfortable nocturnal digestive weirdness. Therefore I stick with one piece with supper.

Salal Berries

Salal Berries

Really, I don’t need more than one piece of fudge with each of my two meals to maintain ketosis, but sometimes I indulge in two at breakfast. The extra fat is particularly sustaining through a busy workday, and plus it’s just yummy.

I’m really into fudge, so I’ve posted a few variations, including Blue Raspberry, Strawberry Shortcake, Avocado~Lime Blackberry, & PB&J Ice Cream Cupcake Fudge, but really they are all just variations on the Basic Berry Fudge recipe you’ll find below.

Most recently, I made Basic Berry Fudge with a combination of Salal Berries & Strawberries.

Greens cooked in Bone Broth

My #1 finding after 7 months of biohacking the AIP?

Bone broth is the answer. To most questions.

Greens in Bone Broth 2Most often (most days) I use about ½ a cup of bone broth, & a good amount of the rendered tallow that forms on top, to quickly cook a bounteous bunch or two of chopped greens like kale, collards, cabbage or chard.

Adding a chopped bunch of cilantro, parsley or basil at the end is marvellous.

I don’t usually season my bone broth before I use it in a recipe, so I also add Himalayan salt & a good shake of sea vegetable flakes.

Whipped Cauliflower or Broccoli

Whipped cauliflower is a paleo staple, highly reminiscent of mashed potatoes. It fills a mashed potato like function: filling, comforting & a companionable side.

Whipping broccoli is just my friendly green deviation.

I usually alternate between broccoli & cauliflower. I make a batch & divide it into 1 cup portions in small baking dishes with lids & then refrigerate them.

At meal time, it’s effortless to pop one in the oven (with a Victorious Offal Muffin & some cabbage bacon). If I also chop some greens & sauté them in bone broth & then add a piece of frozen berry fudge at the last minute, that’d be my ultimate breakfast.

Basic Berry Fudge (AIP & WahlsPaleo+)

 from petra8paleoBerry Fudge 2

  • 1¼ cups coconut butter
  • 1¼ cups coconut oil
  • 3 cups fresh or defrosted berries

Preheat oven to 300

Warm the coconut butter & berries in the oven in an oven-proof bowl.

Line a 12-muffin tin with parchment muffin cups & measure the coconut oil into a food processor.

After 10 minutes, remove the coconut butter & berries from the oven & add to the food processor. They need to be warm to properly emulsify.

Whirl thoroughly & fill each muffin cup to the brim.

Refrigerate or freeze the fudge in the muffin tin & then transfer to a glass container or freezer bag once set. Store in the fridge or freezer.

Variation: Substitute 1 ripe avocado (& maybe 1/4 cup lime juice) for a portion of the berries.

Berry fudge is particularly heavenly after it has been in the freezer for just an hour or two ~frozen on the outside but still soft inside. Definitely have a piece then.

Whipped Broccolli or Cauliflower (AIP & WahlsPaleo+)

 from petra8paleoCauli mash

  • 1 large cauliflower or several large bunches of broccoli
  • 1/3 cup coconut oil
  • 2 teaspoons Himalayan salt (or similar)
  • 1 tablespoon sea vegetables flakes (optional)

Cut cauliflower or broccoli into florets. Trim & chop the stem(s), too.

Put these pieces, plus any leaves that look viable, in a steamer basket over boiling water.

Steam until soft. Begin checking broccoli with a fork after 5 minutes; Cauliflower after 8.

When soft but not mushy, drain & put in a food processor.

Add remaining ingredients & while until completely smooth & pureed.

For easy individual portions, measure 1 cup & store in small covered baking dishes in the fridge.

Another way to construe ‘top 5’

The top 5 recipes on my blog based on # of views by readers…

  1. DIY Coconut Milk + Currant Tea Cake + Crackers + Coconut Latte
  2. Hawaiian Pizza (AIP & low-FODMAP)
  3. Strawberry-Rhubarb Ice Cream Sandwiches (AIP-friendly, low-FODMAP)
  4. Paleo Nachos with Ground Elk & Green Apple Guacamole (AIP)
  5. Strawberry Shortcake Fudge (AIP & WahlsPaleo+)

 

PB&J Ice Cream Cupcake Fudge (AIP & WalhsPaelo+)

windowsill fudge 2When I was a kid, my dad had a repertoire of 4 recipes:

  1. Unleavened pancakes made with with brewer’s yeast & raisins;
  2. Salad made with purple cabbage in a purple plastic bowl;
  3. Spaghetti (a tin of mushroom soup & a tin of tomato soup made the sauce. Sometimes he’d puree a cube of tofu in there, too); &
  4. Soup: made by combining  leftover salad & spaghetti with water.

We had to finish the soup before there was fresh round of spaghetti & salad, so spaghetti & salad day was always exciting.

The other foods we always had on hand were bread & peanut butter & jam. In those days, if there was a problem, PB&J toast was the solution.

Still life with PB&J fudge

Icon by Elaine Savoie

My dad is still has a toast habit.

Even when I’m making us a fabulous & plentiful AIP breakfast, it is incomplete for him without toast.

He rummages in the freezer to find the kid’s gluten free bread, makes toast, & then eats toast (with jam) while I cook. Then he says, maybe I shouldn’t have eaten that toast, when I serve him up a gorgeous plateful of avocado, sauerkraut, muffins made with bison liver, greens & fudge.

But I know he’ll do the same next time. The toaster is like a Strange Attractor for him.

It isn’t for me. Anymore.

It wasn’t until I made this version of berry fudge, that I realized I still had friendly, comforting associations with PB&J toast. For me, this fudge recipe is completely reminiscent of my childhood standby.

Berry Fudge

Berry Fudge is my strategy for maintaining ketosis on the Wahls Paleo Plus. I eat a piece with almost every meal & explain why in my recipe for Blue~Raspberry Fudge. The idea to freeze the fudge came from Eileen at Phoenix Helix. It’s her husband’s innovation & I always freeze my fudge now. It’s more of a party that way.

This is my fourth variation of fudge & really, it’s just a adaptation of my Strawberry Shortcake Fudge.

My Dad

My Dad. His Kitchen.

I’ve made PB&J fudge with all kinds of berries & it’s the combination of raspberries & strawberries that are perfectly reminiscent of the super-sweet, super-cheap jam in a tin can my dad used to buy back in the day. The toasted coconut butter kind of perfectly replicates the spirit of both the toast & the peanut butter.

I don’t usually emulate my dad’s food habits, but he’s a great, existentialist-turned-Buddhist dad. This one’s for him.

PB&J Ice Cream Cupcake Fudge (AIP & WahlsPaleo+)

 from petra8paleoRock & PB&J fudge

  • 1¼ cups coconut butter
  • 1¼ cups coconut oil
  • 1½ cups fresh or frozen strawberries
  • 1½ cups fresh or frozen raspberries

Preheat oven to 300

Warm the coconut butter & berries in the oven in 2 separate oven-proof bowls.

Line a 12-muffin tin with paper muffin cups.

After 10 minutes, remove the coconut butter from the oven. Pour 1 tablespoon of warm coconut butter into each muffin cup.

Place muffin tin back in the oven for 8 minutes or until the coconut butter is a friendly brown colour. Remove.

Meanwhile, re-measure the remaining coconut butter. It tends to take up more space when cold, so you might need to top the remainder up to ensure you have 3/4 cup, especially on a cold day. Return the coconut butter to the oven and turn off the heat.

When the strawberries in the oven are warm (this will take longer ~obviously~ if you started with frozen berries) and the coconut butter is warm & soft, place both in a food processor with the coconut oil & whirl until fully combined.

Pour the raspberry-strawberry fudge mixture over top of the toasted coconut butter to fill each muffin cup to the brim.

Freeze the fudge in the muffin tin & then transfer to a glass container or freezer bag once set.

Let the fudge defrost for 4-5 minutes before eating.

This fudge is particularly heavenly after it has been in the freezer for just an hour or so ~frozen on the outside but still soft inside. Definitely have a piece then.

window fudge

 

Strawberry Shortcake Fudge (AIP & WahlsPaleo+)

strawberry shortcake fudge 3I eat fudge every day!

And as we’re coming up on strawberry season here on Vancouver Island, it only made sense to create a strawberry shortcake version.

The shortcake in this fudge is a delicious illusion created by toasting coconut butter until it’s golden brown & cake-like.

Then add fresh strawberries & top everything with strawberry fudge.

Easy & so yummy!

Wahls Paleo Plusstrawberry shortcake fudge

I eat fudge daily because I’ve found it to be the most effective way to stay ketogenic on the WahlsPaleo+ (I explain a little bit about the relationship between coconut oil & ketosis in my Blue Raspberry Fudge post).

Berry fudge has become my go-to because it has minimal ingredients, waits patiently for me in the fridge, is pre-portioned to provide perfect doses of coconut oil, and complements any meal.

You could have up to 4 of these a day and still be within your 1 cup of berries recommended on the WahlsPaleo+. I usually eat one or two with breakfast and one with supper, but it depends on what else I’m eating, how hungry I am & whether I need to boost my coconut oil consumption.

If you decide to incorporate fudge into your ketogenic strategy, it will be most effective if you can overcome any residual dessert-last conditioning. Eat the fudge with other foods to ensure that your body can incorporate the coconut oil as it decides how to process your food.

This fudge recipe has a little more coconut oil & a little less coconut butter than my Blue Raspberry Fudge, making it lower in carbohydrates & higher in fat. All to the good.

Sourcing strawberries

I normally don’t specify that ingredients ought to be organic or local or pastured.

I figure we all aspire to do what we can to source quality food.

However, strawberries vary enormously. For superlative fudge, use 1 cup of fresh local strawberries.

For an eminently edible, perfectly acceptable, but perhaps not life-changing fudge, those gargantuan organic supermarket strawberries work too. I’ve made it both ways.

Use 1 cup of fresh berries, either way. The remaining 2 cups of strawberries can be frozen, as long as they’re warm when you whirl the fudge mixture.

Strawberry Shortcake Fudge (AIP & WahlsPaleo+)

 from petra8paleostrawberry shortcake fudge 2

  • 1 1/4 cups coconut butter
  • 1  1/4 cups coconut oil
  • 1 cup fresh strawberries
  • 2 cups fresh or frozen strawberries

Preheat oven to 300

Warm the coconut butter &  2 cups of berries in the oven in 2 separate oven-proof bowls.

Line a 12-muffin tin with paper muffin cups.

After 10 minutes, remove the coconut butter from the oven. Pour 1 tablespoon of warm coconut butter into each muffin cup.

Place muffin tin in warm oven for 6 minutes or until the coconut butter is a friendly brown colour. Remove from the oven to cool.

Meanwhile, re-measure the remaining coconut butter. It tends to take up more space when cold, so you’ll probably need to top the remainder up to ensure you have 3/4 cup. Return to the oven and turn off the heat.

When the strawberries in the oven are warm (this will take a little longer if you started with frozen berries) and the coconut butter is warm & soft, place both in a food processor with the coconut oil & whirl until fully combined.

Divide the 1 cup fresh strawberries between the 12 muffin cups. Slice them, if necessary.

Pour the strawberry fudge mixture over top to fill each muffin cup to the brim.

Refrigerate all day or overnight.

Store in the refrigerator.

Wahl’s Paleo Plus

If you’re on the WahlsPaleo+ you’ll be tracking your food.

1 piece of fudge:

  • 1.5 tablespoons coconut butter
  • 1.5 tablespoons coconut oil
  • ¼ cup berries

Have one or two pieces of fudge as part of a meal that includes green leafy & sulfur-rich vegetables & some animal protein~.

 

 

 

Blue~Raspberry Fudge (AIP & WahlsPaleo+)

Blue~raspberry fudgeIf you are on the Autoimmune Protocol, or just a regular human, this fudge is yummy!

If you are on the WahlsPaleo+, it can also be a secret weapon for your ketogenic strategy.

It’s the coconut fat that enables you to stay ketogenic while eating (relatively) more carbohydrates, and it’s this coconut fat/vegetation relationship that ensures nutrient density on the WahlsPaleo+.

tiltParing coconut butter & coconut oil with berries is perfect, as the coconut fat slows the rate at which carbohydrates from the berries (& coconut butter) enter the bloodstream.

Please take note: this fudge can actually cause you to fall out of ketosis if you load 3 teenagers, a cat and a batch of these into the car & go up-island for a fun-filled family Easter weekend and then your fun-filled family eats them all.

In that case, you will definitely need a coconut fat back-up plan. Or to be safe, make 3 batches.

Blue~Raspberry Fudge (AIP & WahlsPaleo+)

 from petra8paleoBlue~raspberry fudge

  • 1 ½ cups coconut butter
  • 1  cup coconut oil
  • 1 ½ cups raspberries
  • 1 ½ cups blueberries

Preheat oven to 250

Warm the coconut butter & berries in the oven in 3 separate oven-proof bowls.

Whirl ¾ cup warm coconut butter, ½ cup coconut oil and the warm raspberries in a food processor until combined.

Line a 12 muffin tin with paper muffins cups. Tilt the tray up on something sturdy and spoon the warm raspberry mixture evenly into the cups.

Leave it in a tilted position to harden while you prepare the blueberry fudge.

Whirl the remaining ¾ cup warm coconut butter, ½ cup coconut oil and the warm blueberries in a food processor until combined.

Un-tilt the muffin tin & fill each cup to the brim with the blueberry mixture.

Refrigerate all day or overnight.

Store in the refrigerator.

Wahl’s Paleo Plus

If you’re on the WahlsPaleo+ you’ll be tracking your fat & carbohydrates.

1 piece of fudge:

  • 1/8 cup coconut butter (about 8 grams of carbohydrate)
  • 1 tablespoon+1 teaspoon (1.33 tablespoons) coconut oil
  • ¼ cup berries

Have one or two pieces of fudge as part of a meal that includes green leafy & sulfur-rich vegetables & some protein. Feel amazing!