5 Ingredients is an Urban Family series where we sit down with a Shanghai-based chef and ask for a family-friendly meal using 5 Ingredients easily found in Shanghai. Let us help you start the week with a simple five-step recipe!
This month we met with Elizabeth Schieffelin, better known as the founder of Lizzy's All Natural. Originally from the US, Lizzy moved to Shanghai over five years ago and has been blending smoothies ever since. Growing up, she loved spending time in the kitchen and cooked almost every day with her mom and sisters. Lizzy is a yoga and meditation teacher and a Holistic Health Coach. Her passion lies in making healthy foods taste delicious, which is why she created her healthy food and lifestyle brand in 2014.
Can you tell me about the dish you are helping us prepare this week?
As the holiday season tends to be full of rich desserts and unhealthy treats, Lizzy's peanut butter super fudge will satisfy your sweet tooth while providing protein, fiber and healthy fats for your brain.
What five ingredients do we need?
2 cups peanut butter (organic if possible, free of refined oils or added salt or sugars)
2 cups Medjool dates (soaked in water to soften, pits removed)
3/4 cup cacao powder (not to be confused with cocoa powder)
2/3 cup coconut oil (if solid white, warm over hot water to melt)
1 teaspoon vanilla extract
What is the five-step recipe?
1. In a blender or food processor, add the pitted dates and blend into a mash.
2. Add the peanut butter, cacao and vanilla extract, and blend.
3. With the blender on low, slowly add the coconut oil (you may not need all of it) until you reach a fudge paste consistency (you don't want it too crumbly or liquidy).
4. Using a 9 x 16-inch pan lined with parchment paper, pour the fudge and spread evenly. Alternatively, you can use a silicone cupcake pan for individual mini fudge cakes.
5. Freeze for 30-60 minutes, until the mix is firm to touch. Remove from freezer and cut into small squares – a little bit goes a long way!
What's your advice on your dish of the week?
These delights can keep in the fridge for up to two weeks or the freezer for two months. If your child has allergies or you're avoiding peanuts, you can swap peanut butter for cashew, almond or sunflower seed butter. A food processor is best for this recipe, but a blender can also work. To cut the fudge easily, run your knife under hot water first. As a family, you can decorate this simple no-bake dish with 'superfood sprinkles' like goji berries, coconut flakes, cacao nibs, crushed peanuts or a sprinkle of pink Himalayan salt.
Tell us something that’s happening with Lizzy's at the moment, that our Urban Family community can enjoy.
With the Shanghai winter upon us, we have a line of warming soups and hot drinks. The 'Warming Cleanse' is our best seller. This detox program includes housemade veggie soups and broths that you can heat, as well as favorite smoothies, elixir shots and teas.
To make healthy snacking as convenient as possible, we are upgrading our line of energy bites. We are also about to drop a line of warming breakfast power bowls – with hot oats and whole grains as the base. Stay tuned!
For more 5 Ingredients, here.
Lizzy's All Natural has three shops around the city and offers delivery all over Shanghai. To find out more, scan the QR code.