Posts tagged ‘peanut butter’
I am all about bite-sized treats. There is built-in portion control (theoretically speaking of course!)…then there’s the “cute factor”, and in my opinion, they are more fun to eat.
Though if I’m being honest, I always have more than one. However, with healthier ingredients I feel it’s OK to have that extra serving :) After all, I am getting an extra boost of fiber from flaxseed meal and oats, protein from the powder and nut butter and the healthy dose of fats keep me full.
These frozen chunky monkey “cupcakes” were adapted from my carob covered coconut protein bars on a whim when I was in the mood for something sweet yet filling and needed a little protein boost. They hit the spot and I made several batches – some with and without the “frosting”, which can be eaten sans-“cupcake” guilt-free as well :)
That’s a win-win situation in my book!
Frozen Chunky Monkey “Cupcakes” with a Fudgy Nana “Frosting”
Gluten-free, Grain-free option, Vegan Option, Dairy-free, Nut-free Option
1/2 cup natural almond butter or peanut butter (can sub sunflower seed butter for nut-free), room temperature
2 Tbsp coconut oil, melted
3 Tbsp honey, agave or brown rice syrup or to taste* (could probably sub banana or soaked dates but haven’t tried this)
1/2 tsp pure vanilla extract
100 grams good tasting vanilla protein powder of choice (I tested this with Jay robb’s whey protein, was 3 scoops)**
3 Tbsp flaxseed meal
2-3 Tbsp oat flour, oat bran (for grain-free, sub more flaxseed meal or use almond or peanut flour)
pinch of sea salt (eliminate if using salted nut butter)
For the Fudgy “Frosting”
2 small ripe bananas, sliced and frozen
1/2 Tbsp honey or agave (omit for less sweet…I was going for frosting)
2-3 Tbsp raw cacao powder or cocoa powder to taste*** (could sub carob powder for caffeine free)
1/4 tsp vanilla extract
pinch of sea salt, optional but enhances the flavor
Chopped walnuts, mini chocolate chips or cacao nibs (use chips or nibs for nut-free)
For the bottom layer
1. Line a mini muffin pan with plastic wrap or use a silicone mini muffin pan (my preference) and set aside.
2. In the bowl of a food processor, combine nut butter, oil, sweetener and extract. Process until smooth.
3. Add in remaining ingredients (protein powder through sea salt). Pulse until combined and well incorporated. If the mixture looks too wet, add a bit more flour to reach a cake batter consistency (the bottom layer will firm up when refrigerated though).
4. Spoon into 12 individual mini muffin cups and refrigerate until firm (I left the cups overnight, but you also freeze the cups for an hour or so before finishing them with “frosting” layer if using).
For the Frosting
1. While the bottom layer is hardening, prepare the topping. Pulse all ingredients in the bowl of a food processor until smooth and well combined.
2. Spoon into a piping bag or a plastic freezer bag (this is to make the swirl on top). Place back in freezer for 15 minutes to let harden a bit.
3. Cut a small hole in the freezer bag and pipe onto prepared “cupcake” bottoms. Garnish with walnuts/chips/nibs and enjoy!
Best kept in freezer or frozen banana “frosting” will get goopy and melty. You may have extra frosting leftover depending on how much you pipe…you can freeze the rest and eat them frozen chocolate-nana ice cream cubes!
*My protein powder is sweetened so if you choose a powder that is unsweetened, feel free to add more sweetener to liking. If you want to keep the sugars low, adding a bit of stevia to taste is always an option but you may need more oil or nut butter to make up for the lacking moisture.
**If you would like to eliminate the protein powder, increase the oat bran/flour or almond or peanut flour
***Add cocoa/cacao powder to taste. If you prefer a lighter chocolate taste, use less…for a more intense chocolate taste use more. I used more because I like the deeper chocolate flavor.
I’m always looking for healthy portable snacks and bite-sized goodies I can take with me when I’m on-the-go. With candy and treats surrounding me ALL DAY at work, it’s nice to bring something sweet to munch on so I don’t give in to all the tempting yet processed stuff staring at me in the face when my afternoon sweet tooth hits :)
You know, that chocolate monster that just won’t go away unless you feed it a little something? Some people have will power…I just trick my taste buds instead!
These no-bake energy bombs are the perfect homemade snack or treat and can be adapted to your liking! Add your favorite dried fruit, chopped nuts, shredded coconut, nut or seed butter or even mini chocolate chips or unsweetened carob chips for a little more decadence! If chocolate isn’t your thing, you could even omit the cocoa powder for a “blond” version.
Cocoa-Kissed Chia Energy Bombs
Gluten-free, Egg-free, No-Bake, Dairy-Free, Vegan Option, Nut-free Option
3/4 cup gluten free oats (I used Bob Red Mills) — could even try quinoa flakes for a change!
5 Tbsp ground flaxseed (I grind mine in my Magic Bullet using the “S” blade)*
1/4 cup unsweetened shredded coconut (I used finely shredded but regular works too)**
1 Tbsp unsweetened raw cacao or cocoa powder
1 Tbsp black or white chia seeds
rounded 1/4 tsp ground cinnamon (can omit but I love the flavor and health benefits of cinnamon)
4 Tbsp honey, agave or maple syrup (do not use honey if strict vegan)***
1/4 cup + 2 Tbsp creamy or chunky peanut butter, almond butter, cashew butter or sunflower seed butter (use sunflower seed butter for nut-free)
1 tsp pure vanilla extract
1/4 cup chocolate chips, raisins, dried cranberries, chopped dried fruit, cacao nibs, chopped nuts/seeds
or even add in your favorite extracts or spices
1. In a medium bowl, combine all dry ingredients.
2. In a large bowl, combine all wet ingredients. Next, add dry ingredients to the wet ingredients and mix until wet combined.
3. Chill for 20-30 minutes in the refrigerator. Use a spoon or your hands and scoop into rounded tablespoons then rolls into balls. Store in a container in the fridge and enjoy!
Makes 14-16 energy bombs (unless you eat the dough like me!)
*If you don’t have flaxseed, you could probably sub the flaxseed meal with a nut meal like almond flour or even a protein powder for added protein (if you try this let me know this works, I like the added fiber and nutty flavor from the flax).
**I’ve made these sans-coconut as well, just increase the oats by a 1/3 cup
***You might be able to use date paste in this recipe but you may need a little more to help hold everything together, or increase the nut butter a bit…depending on the consistency of the date paste and nut butters. I use natural nut and seeds butters (just nuts/seeds and salt) so you may have to add a little more oats or sweetener to help hold the mixture together depending on the ingredients used. If it’s too crumbly, add more sweetener, if the mixture is too runny then add a bit more oats or flax.
I hope everyone is enjoying (or surviving) the summer heat!
It’s hot here. Plus, there’s no air conditioning in my apartment so I refuse to turn on the oven in the middle of the day. I would much rather stick my head in the fridge…that might have something to do with the fact that these little squares are waiting for me :)
No bake, quick and oh-so-delicious — these dense little blocks satisfy not only my craving for chocolate but any decadent dessert or after-meal treat. They can also stand in as a speedy afternoon pick-me-up when you need a little burst of energy and/or to quench a midday sweet tooth.
Did I mention they are chock-full of healthy fats, fiber, protein and antioxidants (you gotta give it up for raw cacao!).
The base of these fudgy bites are homemade coconut butter (though a store bought version works here too) and your favorite nut or seed butter. Tailor these filling squares to your liking with various extracts, nut/seed butters and add-ins. The addition of dried fruit would be delicious – cherries, raisins, apricots, cranberries, goji berries, banana or dates would be delicious!
Raw Cacao-Coconut Fudge Bites
12 oz unsweetened shredded coconut (or about 1 1/2 cups coconut butter)
1/2 cup of your favorite nut or seed butter, or combo (I’ve used both almond and peanut butter)
1/3 – 1/2 cup raw cacao powder (or cocoa powder but would not be raw or even carob powder for caffeine-free)
1/2 tsp pure vanilla
3-4 Tbsp agave (honey or maple syrup can be subbed) and/or stevia or your favorite sweetener to taste
3 Tbsp flaxseed meal (ground flaxseeds but can be subbed for your
2 Tbsp chia seeds
optional: for a protein boost, add 2 scoops of good-tasting chocolate or vanilla protein powder (be sure you like the flavor!)
optional add-ins: 1/3 – 1/2 cup chocolate chips, chopped nuts and/or or dried fruit of choice
2 Tbsp unsweetened shredded coconut
2 Tbsp raw cacao nibs
1. Line a large loaf pan with parchment paper and set aside (Can use small or large pan for different thickness).
2. In a food processor, add coconut and process for about 10 minutes or until the coconut turns into a butter. See my post here on to make homemade coconut butter.
3. Add in nut butter through sweetener and process for another minute until smooth (the more liquid sweetener used will result in more of a fudgy texture)
4. Add in flaxseed meal, chia seeds and protein powder (if using) and process for 30 seconds. Stir in add-ins at this time, if using.
5. Pour into prepared pan and refrigerate until hardened, about 30 minutes. Cut into squares/blocks and enjoy!
Makes 20-30 squares (depending on size)
Tip: I put these in the freezer to harden and tried to cut them and they didn’t cut as easily. I think hardening in the refrigerator next time would be my preference, but I was impatient :)
Happy Friday! Here’s a sweet treat to kick off the weekend :)
I’ve been a little lazy lately with turning on my oven. I have a toaster oven and a typical stove + oven but these warmer Spring days have me craving chilled dishes and fuss-free snacks and desserts.
Plus, dessert isn’t an option for me. I LOVE SWEETS. I eat dessert every night in some form or fashion which gives me the extra push to health-ify my treats so I can enjoy them without the guilt.
I’ve professed my love for nut butters over and over again and here’s another tribute to my all-time favorite food. These grain-free peanut butter cups are little bites of heaven…the perfect ending to my day (or anytime you need a little sweet pick-me-up)!
Bite-Size Peanut Butter Layer Cups (No-Bake)
3 Tbsp coconut flour
3 Tbsp peanut flour* (OR almond flour or almond meal)
1 Tbsp flaxseed meal
2 tsp coconut oil, melted
1 Tbsp honey, agave,coconut nectar or maple syrup (do not use honey if vegan)
Peanut Butter Filling Layer:
7 Tbsp unsweetened, all natural creamy or crunchy peanut butter*
dash of pure vanilla extract
2-3 tsp honey (agave, coconut nectar or maple syrup could be subbed) + a pinch of stevia if you wanter a sweeter filling
2 Tbsp peanut flour or almond flour (or more if needed to hold together, depends on how runny your nut butter is)
pinch of sea salt
2 Tbsp raw cacoa powder, cocoa powder or carob powder
2 Tbsp peanut butter (I used all natural, unsalted crunchy but creamy works too)
2 tsp coconut oil, melted
1 tsp honey, agave, coconut nectar or maple syrup (add a pinch of stevia if you want a sweeter topping)
pinch of sea salt (omit if using salted nut butter)
For garnish, optional
unsalted or salted peanut halves
1. For crust: Combine all ingredients in a small mixing bowl until well incorporated and mixture sticks together. (I used a fork).
Divide evenly into 11-12 mini silicone cupcakes molds and press evenly to create firm mini crusts. If you do not have a silicone pan, line a mini muffin tin with plastic wrap for easy removal. Set pan aside while you create the filling.
2. For the peanut butter filling: In the small mixing bowl (you don’t have to rinse the bowl out), add all of the ingredients and stir to combine. If the mixture isn’t holding together and is too runny, add more peanut/coconut flour a little at a time (this will depending on the consistency of your nut butter, I used a fairly thick peanut butter).
Divide evenly onto the crusts and press firmly to form a flat layer, repeat with remaining cups. Freeze the cups for a few minutes while you prepare the chocolate topping (optional but helps harden the topping more quickly).
3. For the chocolate topping: In a small bowl, stir all ingredients together until smooth and uniform. Spoon on top of the filling and garnish with peanut halves if desired. Refrigerate the cups until chocolate layer is hardened and enjoy!
Makes about 12 mini cups (can be doubled or tripled). Store in the refrigerator.
*If you looking for a nut-free option, substitute sunflower seed butter for the peanut butter, and use pulsed sunflower seeds to make a seed meal (or buckwheat flour or even finely shredded coconut) for the peanut flour. You may need to increase the sweetener slightly unless you are using sweetened sunflower seed butter; I find sunflower seed butter to be a bit more bitter than other nut butters but it’s completely up to you!
PS. Get ready! I am dedicating next week to pizza, another one of my all-time favorite foods…
Have an awesome weekend :)