Well the good news is that the nutrition world is loving peanut butter at the moment.
When it comes to snacks, it is important to snack on foods that are savoury and nourishing for our bodies, but sometimes we need a little sweetness, especially if we’ve done a vigorous exercise session. The best time to eat your sweet treat is after a meal to avoid the blood sugar spike of eating it on an empty stomach. Try to avoid refined sugar as it is very addictive, inflammatory for your gut and damaging to your cells.
Also try to make sure your snacks include protein and healthy fats as this will mean the snack won’t spike your blood sugars and will be more satisfying.
This is where peanut butter and other nut butters come in - they include protein and healthy fats and are therefore a great addition to sweet snacks. Below are a few of my peanut butter recipes for you to try. Always buy peanut butter with no added sugar - just peanuts and a dash of salt.
You can keep all of these snacks in the freezer and just have one a day when you need a little pick-me-up. Eat them straight out of the freezer or allow to defrost slightly. Enjoy!
RECIPE #1 Peanut Butter, Date & Dark Choc Bites
These are no bake, no blend, 4-ingredient, naturally sweetened, sugar-free, gluten-free and protein-rich. Boom!
Ingredients:
● 1 cup smooth peanut butter
● 1/2 cup ground almonds
● 12-15 chopped dates
● 100g of 90% dark chocolate
Method:
1. With a fork, mix all the ingredients, except the chocolate, into a dough.
2. Form the dough into small cookie shapes and put on a tray and in the freezer for half an hour.
3. Meanwhile melt 100g of 90% dark chocolate
4. Dip the frozen cookies into the chocolate until coated and put them back on the tray and into the freezer for one hour. Enjoy!
RECIPE #2 Chocolate Date Bark
This 4-ingredient viral date bark is the most delicious combination and naturally sweetened with the dates. Give it a try!
Ingredients:
● Half a cup of flakes almonds (toasted in the oven for 10 mins)
● 500g dates
● 1 cup peanut butter
● 150g 85% dark chocolate (pop it in a bowl in the oven while you’re roasting your flaked almonds)
Method:
Spread the pitted dates on a lined tray
Cover them in a layer of smooth peanut butter
Spread melted dark chocolate over the peanut butter
Sprinkle with toasted flaked almonds
Pop it in the freezer for a couple of hours.
You can then break it up or cut it into squares.
RECIPE #3 Peanut Butter Cups
This is a nice sugar-free home-made peanut butter cup for you to enjoy to satisfy that post-lunch sweet spot.
Ingredients:
BASE:
1 cup oats
1 cup ground almonds
1/2 cup maple syrup
1 tsp vanilla extract
2 tbsp almond milk (add more if needed)
CENTRE:
1 cup smooth peanut butter
1/4 cup maple syrup
2 tbsp melted coconut oil
TOPPING:
150g dark chocolate (85%)
Method:
1. Mix the base layer into a dough, press into 12 cupcake cases and put in the freezer.
2. Mix the centre ingredients to combine well and put on top of the base layer and smooth down with your fingers and pop back in the freezer
3. Melt the dark chocolate and spread on top and put back in the freezer for 3-4 hours.
RECIPE #4 Fudgy Chocolate Squares
These simple squares are deliciously rich. A bite of one will hit the spot when you need a sweet treat.
Ingredients:
● 12 pitted Medjool dates
● 1/4 cup cacao powder
● 1/2 cup peanut butter
● 1/2 bar (50g) melted dark chocolate
Method:
Mash all the ingredients together
Press into a lined tin and freeze for 2 hours.
Store in the fridge or freezer and cut them up into small chunks.
RECIPE #5 Peanut Butter Banana Energy Bars
A great boost for before a work-out!
Ingredients:
● 2 small bananas
● 1 cup almond milk (or your choice of milk)
● 1/4 cup peanut butter
● 1/2 tsp vanilla extract
● 1.5 cups oats
● 1/2 tsp baking powder
● pinch of salt
● 2 tbsp maple syrup
● 1/4 cup dark choc chips
Method:
Mix all the ingredients together
Bake at 160C for approximately 20 minutes or until golden brown
Allow to cool before cutting in to squares
RECIPE #6 Oat, Peanut Butter & Dark Choc Bites
The perfect little sweet treat after a meal!
Ingredients:
● 1 cup peanut butter
● 1/2 cup rolled oats
● 2 tbsp cacao powder
● 1 tsp vanilla essence
● 2 tbsp maple syrup
● pinch of salt
Method:
Stir together all of the ingredients
Roll in to balls and place on a tray in the freezer for half an hour.
Meanwhile melt had a bar of 80-90% dark chocolate.
Roll the frozen bites in dark chocolate and return to the freezer.
RECIPE #6 Chewy Chocolate, Peanut Butter & Raisin Bars
All ingredients available at Aldi and no fancy kitchen equipment required… just a bowl and a spoon.
Ingredients:
● 300g ground almonds
● 1/2 cup cocoa powder
● 5 tbsp peanut butter
● 4 tbsp honey
● 1/2 block melted butter
● 1.5 cups raisins
Method:
Mix all of the ingredients together well
Press into a lined square tin and pop in the freezer for an hour. Voila!
I hope you enjoy these yummy recipes!
See you soon,
Becca x
For more inspired food check out @beccafooddiaries