Monthly Archives: December 2011

Banana Protein Splitarama

Tra la la, la la la la.
Tra la la, la la la la.
Tra la la, la la la la.
Tra la la, la la la la.

One banana, two banana, three banana, four.
Four bananas make a bunch and so do many more.
Over hill and highway the banana buggies go
Comin’ on to bring you The Banana Splits Show.

Makin up a mess of fun
Makin up a mess of fun
Lot’s of fun for everyone …

You have no idea what I’m on about, do you?   Check out the theme song from the Banana Splits … ah I love that song, although seriously … the creators of this show must have tripped on acid when they made this for kids 🙂

Whatever they were on, it certainly wasn’t protein supplements.  But I’ve got something that’s definitely LOTS OF FUN FOR EVERYONE who loves their protein desserts.   I’ve wanted to create a nostalgic banana split protein thing for ages … and so here it is, folks.  If you would like to have some banana split but with less carbs, more protein and maybe a little less fat in the bargain, this is for you.

It all starts with a banana protein blondie bar split in half to replace the banana.  What?  Yeah … you get all the sweetness and banana-y goodness but with a whallop of protein you’d otherwise miss out on.  The banana blondies are fabulous on their own, by the way.  Amazing split and sandwiched with crunchy peanut or almond butter.  Or Nutella.  🙂

Assemble the dessert and you’ve got banana, crunchy peanuts, vanilla creaminess, strawberries, and dark dark chocolate … all the essentials for a banana split (the dessert, not the weird TV show).

I’ve used yoghurt in place of the vanilla ice-cream, just because it tastes so tangy fantastic.  If you use yoghurt, make sure to choose a thick, tub-set yoghurt.  You can, of course, make some vanilla protein ice-cream, or use a ricotta, cottage cheese, or quark cream filling, or even a casein cream.  I think the yoghurt tang goes really well with the vanilla, berries, banana, and chocolate.  Whatever you like best, it’s all good.  Note the absence of added sugars … make sure your bananas are super ripe and you have all the sweetness you need.

I had this as my New Year’s Eve post workout breakfast this morning … whooaaaa.  The banana blondies are banana-y sweet, soft, and moist.  A great substitute for the banana in the banana split!  The vanilla yoghurt gives a lovely tangy contrast to the sweetness of the bars.  You get the crunch of peanuts, luscious strawberry, and OH. MY. SWEET. LORD.  topped off with some dark chocolate that hardens as it sets.  Snap.   Textures, flavours.

Banana Splitarama heaven.

Happy New Year!  Wishing you all the very best for 2012 … be healthy, be fit, love life.

Enjoy 🙂

Macros are included, of course.  I’ve included them for the banana blondies on their own as well as with the toppings I’ve used.

You’re getting two awesome snacks for the price of one here, people.  Rejoice!

Serves 6

Ingredients
Banana Blondie Bars
180 grams very ripe banana (edible portion weight; about 2 bananas)
220 grams egg whites
100 grams brown rice protein powder (unflavoured or vanilla only; I used SunWarrior)
70 grams almond meal
1/2 – 1 teaspoon vanilla bean paste or pure extract OR 1/2 vanilla bean
1 teaspoon baking powder (gluten-free)

Splitarama Topping
360 grams non-fat plain yoghurt (thick, tub set variety)
1 teaspoon pure vanilla bean paste or seeds from 1/2 vanilla bean
18 grams raw peanuts, chopped (or dry roasted)
120 grams strawberries (6 medium strawberries, hulled)
30 grams Lindt Excellence 90% chocolate (about 3 squares)

Instructions
Preheat the oven to 160℃.  Have ready 6 silicon bar molds or bar tins.  You can use standard muffin tins if you don’t have bar tins.  If not using silicon molds, spray each tin with a little rice bran oil spray and line with a strip of non-stick baking paper to run along the base and up the sides.  This will help you ease them out of the molds.  You can even use an 18cm square cake tin as well and cut the cake into six bars when cooled.  Set aside.

Slice the banana thinly and place into a large mixing bowl with the egg whites.  Using the whisk attachment, whisk at low-medium speed until the egg whites are foamy and the banana slices have broken down in the mixture.  Increase the speed and whisk until the  banana-egg white mixture is thick.

In a separate bowl, mix together the rice protein powder, almond meal, and baking powder.  Add to the egg whites, together with the vanilla.  Whisk at medium speed until the batter is smooth and light.

Divide the batter between the bar molds.  Bake for about 20 – 25 minutes until risen, golden, and cooked.  Be careful not to overbake.  Transfer the molds to a wire rack and leave to cool completely in the molds.  When cooled, remove to serving plates or store in an airtight container in the refrigerator for up to 5 days or so.

This is what they look like when baked and fresh out of the oven 🙂

To serve with the toppings as a Banana Splitarama:
Slice each bar in half lengthwise.  Arrange on a plate, leaving a gap in the middle.  The banana bars replace the banana in a traditional banana split.

Stir the vanilla into the yoghurt until well mixed.  Scoop about 60 grams of vanilla yoghurt into the gap of each banana split bar.  Slice the strawberries into quarters and arrange on top of the yoghurt.  Sprinkle with the chopped peanuts.

Melt the chocolate in a microwave or in a bowl over simmering water.  Drizzle the melted chocolate over each banana split.  Serve immediately.

The chocolate sets and hardens and them shazam!

Macronutrient Profile
All macros are based on available averages for fresh goods.

Macros for the rice protein are based on SunWarrior unflavoured protein (as indicated in the link, above).  Macros for the yoghurt are based on Barambah Organics Low-Fat Plain Yoghurt, which are pretty close to average values for non-fat yoghurt (it’s < 0.1% fat).

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Filed under All Recipe Posts, Bars & Slices, Chocolate, Fruit, Protein, Protein Bars, Special Diet

Torroncino Ice-Cream

Aaahhhh nuts, what to do with all that leftover torrone from Christmas?

When too much nougat is never enough … make gelato.  Let’s face it, you’re probably just a wee bit tired after all the Christmas preparations, celebrations and indulgence, right?  Yes, it’s easier just to eat the nougat, au naturel, but it’s more fun to have ice-cream.   Yeah, you know it 😀

Especially if you need some cheering up after massive thunderstorms, lightning, and hailstones raining down like Armageddon on Christmas Day.  That includes everyone in Melbourne this year, plus a good section of regional Victoria.   Today has been a massive clean up operation for homes, cars, and gardens damaged by the storms yesterday.  Not to mention the roads being turned into veritable rivers and pools for those of us travelling to and from our Christmas festivities.  Ah, summer in Melbourne.  Hot, humid, and altogether sultry, followed by storm chaos.  Four seasons in one day.   The sun has only just come out this afternoon, which is why the photos are a tad ugh … it was rather dark when I made this fabulous confection.  But don’t let that put you off …

Torroncino ice-cream is one of my favourites.  Right up there with chocolate.  Oh yes.  Add a little bitter almond for punch, a little Amaretto liqueur for the oooooh factor and … ladies and gentleman, you have yourselves one downright scrumptious, delectable gelato to indulge your senses.

Serve this ice-cream on its own, with some almond wafers, with a drizzle of a rich chocolate ganache glaze, or another shot of Amaretto.  It also makes a lovely filling for leftover panettone or pandoro.

Simple and quick to make, in a semifreddo style with no churning, this gelato has a lovely light texture despite the richness of the nougat.  It stays beautifully soft and creamy so you can serve it straight from the freezer and is amazing scooped on to waffle cones, if that’s your thing.

Too much torrone is never ever enough … so whether you’ve weathered storms or are just totally zonked after Christmas Day, share some gelato and chill.  Enjoy!

Serves 6  /  Makes 850 grams

Ingredients
100 grams crunchy almond torrone (e.g. Flamigni torrone friabile)
15 grams bitter almonds*   OR   1/8 teaspoon bitter almond extract
125 grams sugar
35 millilitres water
4 egg yolks
2 egg whites
500 millilitres cream (35% fat), chilled
25 millilitres Amaretto di Saronno liqueur
* Bitter almonds are available at specialty nut grocers and some Italian delicatessens.  If you cannot find them, substitute a little bitter almond extract or essence.  The purpose of this is just to intensify and accentuate the flavour of the nougat.

Instructions
Chop the torrone into chunks and place into the bowl of a food processor with the bitter almonds.  Process until somewhere between coarse and finely ground.  You don’t want a powder but you do want the nougat pieces to be even and the almonds to be chopped finely.  Set aside.

Combine the sugar and water in a saucepan over a low-medium heat.  Let the sugar dissolve and bring to the boil.  Do not stir.  Place the egg whites in a bowl nearby.  Have the egg yolks ready in a separate bowl.

When the syrup has begun to boil watch it carefully.  Insert the candy thermometer in the syrup and wait until it reaches 115℃.  As you do this, beat the egg whites until they reach soft peak stage only.  When the syrup is ready, pour half of it in a thin and steady stream into the egg whites, as you continue to beat them on high-speed.  Set the remaining syrup aside, off the heat for now.  Continue beating the egg whites until they are glossy.  Set the meringue aside.

Return the syrup to the heat if required, just to melt it a little (it may start to set if it cools too quickly).  Beat the egg yolks.  Pour the remaining syrup into the egg yolks in a thin steady stream as you beat them on high-speed.  Continue beating until the egg yolk mixture is light and tripled in volume.

Make sure the cream is chilled.  Do not use heavy (double) cream for this recipe.  The soft gelato consistency is dependent on using cream that is about 35% fat.  Ordinary thickened cream is fine for this recipe.  Place the cream in a large bowl.  Whisk until thickened slightly and the cream forms soft peaks.  Do not over-whisk the cream.  Gently fold the crushed torrone and Amaretto liqueur into the cream, using the whisk.

Gently fold the egg yolk mixture into the cream.  While you can be a little heavy-handed, you still want to keep the lightness of all that air we’ve beaten into the eggs.  Finally, gently fold in the meringue until no streaks remain.

Place into an airtight container and freeze until ready to serve.

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Lebkuchen Brownie Bites … mit Marzipan

Let’s set aside for a moment that, for the overwhelming majority of the time, I eat a balanced, healthy diet.  Some might say, extremely so.   So, at Christmas time (along with a few other fleeting occasions throughout the year), I allow myself the luxury to go crazy, Broadway style

Being of Italian heritage, I go totally nuts over nougat, panforte, pandoro and panettone.  But, to my family’s ongoing amusement, I also go totally insane over Lebkuchen, Zimtsterne, and Stöllen mit Marzipan.    Hang on, what’s with the fixation on German traditions?  I have no idea, but I’ve had it since childhood.  The same mystery might explain my heartfelt singing of the German national anthem as I support the German national football team during the World Cup (mostly in tears during the finals over recent years), my dedication to the Bayern München football team, my admiration for Michael Schumacher … I could go on, and not just about sport, frankly.

Growing up I knew potatoes as Kartoffel … my father’s town sits right on the Austrian border in the Julian Alps.  Gorgeous part of the world.  The hills are alive, well and truly.  There were lots of German words interspersed with the usual mixture of our own Italian dialects and English, all of which we spoke at home.  I didn’t really learn any German until university where I had to translate an entire astrophysics PhD thesis from German to English.  Not really everyday German, to be sure.  Several stays in Germany during my postgraduate study years sealed the love affair and I never looked back.   It has a special place in my heart and always will.

The same is true of Lebkuchen and Stöllen mit Marzipan at Christmas.   This year, I had decided I’d just stay well away from them.  But of course I failed.   I bought Lebkuchen spice and marzipan with the intention of making both.  In the end, I just bought some Lebkuchen and these really funky little Stöllen mit Marzipan balls instead.

Lebkuchen spice is available at specialty spice shops or you can make your own (a number of recipes abound if you Google it).  I got mine at Gewürzhaus in Melbourne.  It’s wonderfully aromatic and distinctive … and it smells like Christmas 🙂  You could substitute your favourite gingerbread spice cake blend if you prefer.

So, what do I do with all that Lebkuchen spice and marzipan?  Aaaahhhhh … a number of things, of course 🙂

I made some chocolate chip protein bombs to which I added some Lebkuchen spice (and omitted the oats).  Brilliant Christmas protein snack!  I’ll also be making some marzipan protein pancakes later this week.   But, for now …  drumrollllll  … I give you some Lebkuchen Brownie Bites with marzipan!

Make sure to bake these at least 24 hours before serving.  This makes a world of difference as the spicy flavour and texture develops beautifully.  It also makes them a perfect make ahead treat.  You just store them in an airtight container at room temperature.   The chocolate adds a lovely bitterness but they are not overtly chocolatey as the spicy flavour really makes you think of Lebkuchen cookies.  The coarsely grated marzipan adds some lovely texture and delicious almond marzipan pieces … better than just adding chopped nuts, hands down.  Topped with a little white chocolate drizzle or snow, they make a lovely twist on the traditional Christmas treats but still very much in the German tradition.  There’s a lot of chocolate in that German tradition 😀

I’ve called them brownie bites because they’re not quite cake, not quite a cookie, and not quite a brownie but it’s close enough.  They are a little cakey, a little fudgy, and very moist.  They are gluten-free, as almond meal is used instead of flour.  Even non-chocoholics love these.  They are delicious, served as a treat with coffee, and they’d even make for a fabulous and easy dessert, served with a little whipped cream, maybe spiked with a little rhum or brandy.

I’d like to thank you all for your support for this blog, your lovely comments throughout the year, and a special HURRAY for the awesomeness of those of you who’ve made the recipes and posted them on your own blogs or on the CCM Facebook page.  I’d like to hire a few of you to do my photography as they look so much better than when I post them!

Wishing you all a very safe and happy Christmas.  Spend it with those you love and cherish and may 2012 bring you all success and joy.

I hope you love these half as much as we do.  A fröhliche Weihnachten to you all and enjoy!

Makes between 16 – 32, according to preference (I prefer bite-sized portions as they are rich)

Ingredients
225 grams dark couverture (min. 85% cacao solids)
160 grams organic unsalted butter
a generous pinch of sea salt
4 eggs
100 grams rapadura or dark brown sugar
55 grams granulated sugar
2 tablespoons Lebkuchen spice
1 teaspoon pure vanilla bean paste
185 grams almond meal
1/2 teaspoon baking powder
135 grams marzipan, chilled

about 60 grams white couverture, for decoration

Instructions
Preheat the oven to 165℃.  Grease and line a 20cm – 22cm square cake or brownie tin.  I used a 20cm tin so the brownie bites would be a little higher.  It’s a matter of preference.

Combine the chopped couverture, butter cut into cubes, and the sea salt in a heatproof bowl over simmering water.  Allow the chocolate and butter to melt.  Stir occasionally.  When melted, stir until smooth and remove from the heat.  Set aside to cool slightly.

In a large bowl, place the eggs, rapadura (or brown), and granulated sugars.  Whisk until the sugar is dissolved and the mixture is light.  Add the Lebkuchen spice and vanilla, and whisk until combined.  Add the almond meal and baking powder, and beat until smooth.

Coarsely grate the marzipan using the coarsest grating attachment (i.e. the same as you use to grate carrots).  Add to the batter and fold through.

Pour the batter into the prepared tin and smooth the top flat.  Bake for about 40 – 45 mins until risen slightly and cooked through but not dry.  Remove and let cool in the tin completely before cutting into bite-sized portions.

Melt the white couverture in a microwave or in a heatproof bowl over hot water.  Pipe or drizzle the chocolate over the brownie bites.  Let the chocolate set at room temperature.

Store them in an airtight container at room temperature.  They will keep for several days at least.  They are best made at least 24 hours before serving.

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A lighter shade of paleo … Coconut Lime Paleo Cupcakes

This one is for all of you who’ve kept expressing your wish for me to

put de lime in de coconut, and mix ’em bot’ up

again 🙂

I’ve always been fascinated by the myriad of dietary philosophies out there.  Not weight loss diets.  I have no time for that nonsense.   What I’m talking about is lifestyle changes for reasons of health and fitness (which, if healthy, often lead to steady, permanent weight loss, if it’s an issue to begin with).  Having a food intolerance myself, I have spent the last few years coming to terms with that and making some major changes to my diet.  But I took it further, partly because I found myself feeling so much better (it took a while!) but also because I wanted to adopt a truly clean and healthy diet that would support my fitness goals as well.   Plus, I like to experiment.  You can take the girl out of science but …

So I find myself avidly reading about different dietary lifestyles, largely out of curiosity and to see if there is anything I can glean from the experience of those who have travelled the road before me, something that I can try to improve my diet.  I don’t subscribe to any particular diet myself as I have to accommodate my food intolerances and I’m all about balance … good common sense and listen to your body.

Importantly, don’t forget dessert.  Frankly, if your diet is pretty healthy 90% of the time, a little indulgence is good for the soul and probably does your body some good too.  All things in moderation.  Keeps us looking gorgeous.  It would be hypocritical of me to suggest otherwise, given the nature of this blog, wouldn’t it? 😀

So, for the record, I do not follow a paleo diet.  But, I have experimented a bit with paleo style baking, just for something to do.  I like it because it gives me a lot of scope to use coconut in all its myriad forms.  I was never a big fan of coconut but I’ve grown to like it over the past twelve months as some of the recipes on this site show.  One of the issues I have though, is the very high fat content of many of the dessert and baking recipes out there.  Not that I have a problem with fats.  On the contrary, we need fats of various kinds for our bodies to function properly, plus they keep us feeling full and they make food taste great.  Again, it’s all about moderation.

Still, it was nice to try to lighten the load a little on a paleo style cupcake.  You won’t find coconut butter in here, but you will find some coconut and almond flour supplying some good fats.  I’ve also used egg whites to add extra lightness to the cupcakes, a tack that has worked beautifully.

A little burst of fresh lime juice and zest adds some zing to cut through the coconut … these cupcakes are very moist, have some great texture with the addition of shredded coconut and are extremely light.  The frosting is entirely optional.  They are fabulous without it.  But, if you believe that more coconut and lime is better, then go for it.

Note that these are both dairy and gluten-free.   If you do follow a paleo diet, well hello there 🙂

I made these for my mum so she can have a treat that she can enjoy without worrying about it being unhealthy and the coconut sugar won’t play havoc with her blood sugar either.    Oh yeah, I also made them for me, so I can enjoy another healthy treat this Christmas.  I really hate being left out when it’s time for dessert 😀

I hope you enjoy them!

Makes 8 cupcakes (recipe can be scaled up proportionally)

Ingredients

2 x 400 millilitre cans of organic coconut milk

Cupcakes
215 grams egg whites*
75 grams coconut sugar
45 grams coconut flour
125 grams almond meal
2 teaspoons baking powder
1/2 teaspoon bicarbonate of soda (baking soda)
125 millilitres coconut “water”
2 limes – zest and juice
40 grams unsweetened shredded coconut

*you can substitute whole eggs for the egg whites.  You will need about 4 x 59 gram eggs (52 grams shelled).

Frosting
300 grams (about) coconut “cream”
40 grams coconut sugar
1 lime – zest and juice

slices of fresh lime, to decorate

Instructions
Several hours (or the night) before you intend to make the cupcakes, place the two cans of coconut milk in the refrigerator.  The coconut milk will separate out into a solid “cream” and “water”.  You will need the cream for the frosting and some of the water for the cupcakes.   Don’t discard the extra coconut water (you will have an extra 375 ml or 1 1/2 cups).   It is great in smoothies,  for making protein pancakes, anything.  It’s really rehydrating and tastes good too.

Decided to make these on a whim?  Don’t panic. 

If you are pressed for time, you can substitute full-fat or lite coconut milk in the cupcakes and standard coconut cream for the frosting.

Cupcakes
Preheat the oven to 175℃.  Line eight muffin tin molds with cupcake liners.

In a large bowl, whisk together the egg whites (or whole eggs) and coconut sugar until frothy and the sugar has dissolved.

Sift together the coconut flour, almond meal, baking powder, and baking soda.  Add half the mixture to the egg whites and beat until smooth.  Add the coconut “water”, lime zest and juice.  Beat on low-speed until incorporated.  Add the remaining flour mixture and the shredded coconut, and beat until smooth.

Divide the batter evenly between the cupcake liners.  Bake for about 20 minutes, until risen and golden.  Remove from the oven and let cool while you prepare the frosting.

Frosting
In a blender or food processor, blend or process the coconut “cream” until smooth, to make sure there are no hard coconut pieces left.

Place in a bowl with the coconut sugar, lime zest, and juice.  Whisk until the sugar dissolves and the mixture thickens slightly.  Refrigerate until ready to frost the cupcakes, if required.

Pipe a little frosting on each cupcake.  Top with a slice of fresh lime to decorate.

If you are interested in learning more about the paleo diet and lifestyle, a simple google search will unearth a number of sites.  I haven’t listed any here as my intention is not to promote any particular dietary lifestyle (je ne suis pas qualifié).  We all need to work out what works best for ourselves.

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Filed under All Recipe Posts, Cupcakes, Fruit, Special Diet

Ch-ch-ch-ch-Cherry Bombs! (Protein)

Hello world … I’m your whe-ey girl
I’m your ch ch ch ch ch cherry bomb 😀

Am I feeling a bit pleased with myself?  Just a bit.  OK, quite a lot actually.

While baking and making lots of sweet stuff for family and friends for Christmas, I started feeling a little left out of the picture.   Mostly because over the holiday season, I still want to eat as healthily as possible and stick to my fitness goals.  Right, if my trainers read this, they’d laugh hysterically, but I’ll keep my delusions about being on track over Christmas, thanks.  I have to deny myself any respectable indulgence in nougat, pandoro, panettone, and most cookies due to food intolerances anyway.  All the things I associate with Christmas in my Italian family.

Thank the gods for chocolate.  I could never be allergic to you, dearest Cacao 🙂

As I’ve mentioned in an earlier post, I’ve been a bit crazy mad with the cherries as they are in season now … and might I add, they are exceptionally good this year.  Cherries are synonymous with Christmas here in Australia.  I love all cherries but especially the sour cherry varieties.  They are usually in season for a few short weeks, and are getting harder to find fresh, as unfortunately the market hasn’t really taken off here.  Well, you know …

WAKE.  UP.  FOLKS!!!

Not only are they the bomb in baking, desserts, and with chocolate in any shape or form, they are also REALLY REALLY good for you.  They are lower in sugar than sweet cherries, have ZERO fat, and a number of fairly well-run studies have shown sour cherries to be a fantastic aid in muscle recovery after hard workouts.  So, I’m thinking, this obsession with Morello cherries is JUSTIFIED.   And even more so now that I’ve tossed them into these fabulous protein chocolates for Christmas!

I’m rather chuffed at how delicious these are.  Of course, I had to throw in some almonds, and there are cherries so in went the coconut.  A little vanilla, a little spice … a chocolate coating and voilà!  You have yourself a sweet treat for Christmas day, or anytime.  You’re getting some decent protein, some healthy fats, and good carbs so you don’t have to feel guilty.

I’ve suggested about 80 grams of chocolate for this.  It really depends on what molds you use in terms of size (surface area to coat) and the thickness of the chocolate coating.  I used a silicon mold for mini muffins to make these as little cups.  While silicon molds make life easier for unmolding baked goods, chocolate is a little different and will crack if you need to apply a little pressure.  How do I know this?  Guess … well, I got to taste them straight away by  eating the broken ones 😉

I would suggest you line the moulds with mini-muffin or mini-cupcake liners so you can use a thinner chocolate coating if you wish and can just peel off the paper lining.   Of course, you can use chocolate molds for making these but I’m assuming most of you probably don’t have them.  I do but the molds are smaller and frankly, mmm mmm I didn’t want them to be smaller!

As usual, this recipe is made using only fresh ingredients and a good quality unflavoured whey protein.  If you use a flavoured whey, try to choose vanilla for this and consider how sweet your whey powder is before adding the coconut sugar to the recipe.   I tried using pure stevia extract to sweeten the filling mix the first time around but it was horrible.   The coconut sugar?  Perfect.  You can also think of it as getting some extra iron and zinc, both of which are good things you won’t get from sucralose or aspartame, right?  🙂

These will make sure you don’t lose any of that energy to move, power to lift! over the holidays.

I have included the macros below the recipe.  Make, eat, enjoy!

These are best made the day before you want to eat them as chilling in the refrigerator allows the filling to develop both in flavour and texture.  Otherwise, make at least several hours ahead of serving.

Makes 8 mini muffin sized bombs

Ingredients
35 grams almond meal
60 grams unflavoured whey protein (I used Professional Whey NZ WPC)
15 grams unsweetened shredded coconut
10 grams coconut sugar
1/2 teaspoon vanilla
1/2 teaspoon cinnamon
1 or 2 drops almond extract (optional)
30 grams pitted Morello/sour* or sweet cherries
water or coconut water

80 grams dark chocolate (e.g. Lindt Excellence 90%)

*If you cannot find fresh sour cherries, they are becoming more widely available frozen or you can just get the preserved ones in jars.  Try to find the ones that are preserved in just water, without added sugar.  They are usually imported from Europe and available in many supermarkets and delis.  Thaw and/or drain them well before using.

Instructions
Combine all ingredients except the cherries, water, and chocolate in a large bowl.  Add a little water (or coconut water), about 1 tablespoon at a time, and mix with a fork, until you get a smooth creamy mixture.  You want it to be batter-like in consistency – not runny or sloppy and not too stiff.

Chop the cherries finely. Stir through the whey mixture until combined. Taste and adjust for sweetness.

Melt the chocolate in a bowl over hot water or in a microwave.   Stir to cool slightly.  Pour about 2 teaspoons into each mini-muffin cavity and work it up the sides as evenly as you can. you can use a flat bladed knife to do this.  Place in the freezer for a few minutes to set.

Fill each mold with the cherry whey mixture.  Cover with the remaining chocolate.  Freeze to set the chocolate.

Very carefully unmold the bombs on to a tray.

They can be stored in the fridge for a few days.

Nutritional Profile
I have provided macros based on using sour cherries and the unflavoured whey I indicated in the recipe.  If you use different ingredients and a different whey, it may change the macros somewhat.

I have also based the macros on using Lindt Excellence 90% chocolate.  You can honestly use whatever dark chocolate you love.  My preference is for other brands personally, but the Lindt Excellence is rather good and easily accessible at supermarkets and chocolate shops.   If you use less chocolate for a thinner coating, the calories and other macros will come down a bit too.

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Filed under All Recipe Posts, Chocolate, Fruit, Protein, Protein Chocolates, Special Diet