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Healthy Chocolate Cauliflower Fudge

This is a rich, smooth chocolate fudge made with steamed cauliflower instead of cream, condensed milk or large quantities of butter. Once blended with dark chocolate, the cauliflower flavour disappears and leaves a soft, truffle-like texture. It is an excellent way to turn an ordinary vegetable into a genuinely satisfying dessert.

Ingredients:

Makes approximately 12 small squares.

250g cauliflower florets
150g good-quality dark chocolate, ideally 70% cocoa
1 tablespoon unsweetened cocoa powder
1 tablespoon maple syrup or honey
1 teaspoon vanilla extract
1 tablespoon smooth peanut or almond butter
A small pinch of salt
Chopped hazelnuts, pistachios or raspberries for finishing, optional

Instructions:

Steam the cauliflower for approximately 8–10 minutes, until completely soft.
Drain it extremely well. Leave it uncovered for a few minutes so the remaining steam and moisture can escape.
Melt the dark chocolate gently in a bowl over simmering water or in short bursts in the microwave.
Put the warm cauliflower into a powerful blender with the melted chocolate, cocoa, maple syrup, vanilla, nut butter and salt.
Blend thoroughly until completely smooth, glossy and free from visible pieces of cauliflower.
Taste the mixture. If necessary, add another teaspoon of maple syrup, although the dark chocolate should provide sufficient richness.
Spread it into a small container lined with baking paper—approximately 15cm square is ideal.
Sprinkle over a few chopped nuts if desired.
Refrigerate for at least three hours, until firm.
Cut into 12 small squares and keep them refrigerated.

Serve one or two squares with raspberries or strawberries.

Why it is good for you

The cauliflower provides fibre, vitamin C, folate and other useful plant nutrients. It also replaces ingredients such as condensed milk, cream and substantial amounts of butter.
Dark chocolate supplies cocoa flavanols and a deep flavour, meaning you only need a small portion to feel satisfied. The nut butter adds some protein, healthy unsaturated fats and extra creaminess.
Unlike an ordinary piece of fudge—which is largely sugar, butter and condensed milk—this gives you vegetables, fibre and valuable nutrients alongside the chocolate.

Approximate calories

The complete mixture contains approximately 1,100 calories, depending on the chocolate and nut butter used.
Cut into 12 pieces:

Approximately 90–95 calories per square
Two squares: approximately 180–190 calories

Removing the nut butter and maple syrup would reduce it to around 80 calories per square, but the texture and flavour would not be quite as luxurious.

Should we count the calories

You do not need to become preoccupied with counting every calorie. The nutritional quality of food matters enormously: 100 calories of cauliflower, dark chocolate and nuts provides far more fibre and nutrients than 100 calories of refined sweets.

However, nutritious food still contains energy. Dark chocolate and nut butter are particularly calorie-dense, so “healthy” does not mean unlimited. The sensible approach is to enjoy one or two satisfying squares, appreciate the nutrients they contain and avoid treating the calorie figure as something to fear.