peanut butter and sunflower seed fat bombs

Peanut butter is often a “go to” snack when you are on a keto diet. Let those who have not spent the evening with a jar of peanut butter raise their hand.

There are some misconceptions about peanut butter – some people say it’s a healthy snack, other that peanut butter isn’t beneficial for us. And both are right. As with lots of foods the are two key words: source and moderation. Peanuts grow on the ground if not taking care properly they might get mouldy, if this kind of peanuts will be used for peanut butter, it can cause allergies and inflammatory reactions. Also some manufacturers adds some other ingredients to peanut butter that we don’t want. So always keep it in in mind when shopping peanut butter. It’s the best to buy from proven manufacturers or certified brands.

Other thing is moderation: peanut butter contains lots of Omega-6 fatty acids, which your body needs but no too much, because if we eat too much Omega-6 it can cause inflammation in the body. So if we eat Omega-6, we should balance it with lots of Omega-3that prevents and heals inflammation. According to this study Western diet is very high in Omega-6 and very low in Omega-3. So actually opposite that our body needs. High amounts of Omega-6 causes plenty of health issues: cardiovascular disease, cancer, autoimmune disease etc. So most probably spending a night with a jar of peanut butter is not the best what you can do for yourself. But it doesn’t mean that you can’t have it at all. Everything is fine in moderation, and my today’s recipe is a great way to have some peanut butter but not too much 😉

Some of the types of peanuts contain monounsaturated fats that lower triglycerides, and they have all nine essential amino acids and the antioxidant resveratrol (antioxidant). They are also full of protein, which is important if you not really fan of meat.

In this case, peanut butter mixed with coconut oil and coated with sunflower seeds is a powerful snack – I can assure you you will eat one or two cubes and you won’t be able to eat more. This way you will eat less peanut butter than you would straight from the jar.

Sunflower seeds also contains lots of Omega-6, therefore keep it in mind as well. Although they contain some Omega-3 but not enough to balance Omega-6. But they have other great benefits: lots of Calcium, Magnesium, Phosphorum, Pottasium, Manganese, Selenium, Folate, Vitamin B6, Niacin, Thiamin, and lots of Vitamin E.

To balance these two out we have coconut oil – to reduce inflammation, kill bad bacteria in your stomach and boost your energy levels. According to this study coconut oil, which is the most easily obtained source of MCT (healthy type of saturated fatty acid), improves (in synergy with exercise) the cardiometabolic and physical measures of people with obesity. Coconut oil also contains other compounds such as antioxidant polyphenols, known to improve metabolic profile by lowering LDL and VLDL while increasing HDL.

Coconut oil as health oil was recognized in Ayurvedic medicine almost 4000 years ago. The medium chain fatty acids and monoglycerides found primarily in coconut oil have antiviral, antibacterial and antifungal benefits. Either topically applied or ingested, coconut oil gets broken down to release Lauric Acid and Monolaurin – known anti-microbial agents. So it’s not only good for the inside of our body and our skin and hair.

Isn’t it remarkable that couple simple foods and they contain such a complicated and mysterious effect on our body?

Just in case you started thinking about Omega-3 rich foods a contrary to these peanut butter fat bombs, they are: fat fish (sardines, mackerel, anchovies), linseed/flaxeed, chia seed, walnuts, soybeans, hemp seeds, spinach, Brussels sprouts.

Did I mention that these fat bombs are easy and effortless to prepare? 🙂

peanut butter and sunflower seed fat bombs

INGREDIENTS:

  • smooth peanut butter
  • raw extra virgin coconut oil
  • sunflower seeds
  • optional: sea salt flakes

DIRECTIONS

Combine together coconut oil and peanut butter in proportion 1:1. For example 3 tablespoons of peanut butter and 3 tablespoons of coconut oil. If you haven’t tried fat bombs before, it’s better to make smaller portion. Simple melt coconut oil on a very low heat (it just need to melt, don’t heat it up too much) and thoroughly combine with peanut butter.

Line a glass or plastic container with a baking paper or cling film – it will help you to take out and slice fat bombs. Pour in combined peanut butter, level and place in the fridge or freezer until it sets. You have to remember that all fat bombs based on coconut oil will need to be stored in the fridge, because they will melt in the room temperature.

While it’ s setting in a cool place. Toast some sunflower seeds on a clear pan. Low heat and stirring frequently, not to burn them. Toasting will add lots of flavour, so I encourage you not to skip this step. Let it aside to cool down completely.

When the peanut butter is set, take it out of the container and cut in cubes. Coat each cube with toasted seeds (warmth of your fingers will melt slightly each cube so seeds will stick easily). It doesn’t need to be perfect but don’t mess with it for too long. They melt quicker than you might think, especially if you hold them in your fingers for too long 🙂

Optionally you can sprinkle couple uncoated cubes with sea salt flakes.

When all cubes are covered with seeds place them back into the fridge for another 30 minutes or so. If you feel like evening cravings are coming at you, grab one or two cubes. Enjoy chewing! 🙂

https://nutritiondata.self.com/facts/nut-and-seed-products/3076/2

https://pubmed.ncbi.nlm.nih.gov/12442909/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882694/

https://pubmed.ncbi.nlm.nih.gov/32602684/

low carb coconut, peanut butter & chocolate bars

This is a typical ketogenic dessert – low in carbohydrates and high in fats, also great if you need a boost of energy and you rather like less sweet snacks. It’s a mix of coconut, chia seeds, peanut butter, dark chocolate and dried cranberries. As an extra touch I decided to add little bit of dried lavender. It adds quite original aroma. But you can skip it or add something else: freeze-dry fruits or nuts. But slightly sour taste of cranberries goes great with the rest of ingredients.

It’s great as a snack or dessert when when you’re on high fat diet. The only downside I see is storing – bottom layer is made mostly with butter and coconut oil, so in the room temperature it melts quite fast. So if you’d like to take it with you as a snack for a outdoor summertime trip it will melt in couple minutes. But it’s a great snack if you have a fridge on hand.

If you skip the butter, add only coconut oil and use dairy free chocolate, it will become a great vegan keto snack.

low carb coconut, peanut butter & chocolate bars

INGREDIENTS:

  • about 2 tbsp coconut oil
  • about 3-4 tbsp butter
  • about 10 tbsp dessicated coconut
  • 4-5 tbsp chia seeds
  • 2 tsp xylitol or other sweetener
  • couple spoons of crunchy peanut butter
  • 200g 80% cacao dark chocolate
  • handful of cranberries
  • optionally: little bit of dried lavender

DIRECTIONS

You will need soft butter, so it’s best to take it off the fridge at least an hour earlier. Mix together butter, coconut oil (not melted), desiccated coconut, chia seeds and xylitol using a spoon or food processor. When combine transfer it to a form and spread all over the bottom and the sides. Place in the fridge or freezer to set.

In the meantime melt the chocolate using double boiler method. In a small pot heat some water, place heat resistant bowl over the pot, so the bottom of the bowl doesn’t touch the surface of water. Place pieces of chocolate in the bowl and slowly melt until runny. Set aside.

Place a layer of crunchy peanut butter over the coconut. Slowly pour melted chocolate on top and even the surface. Add dried cranberries and a little bit of lavender. Again place in the fridge or freezer.

Cut with a sharp knife. Chocolate will break so if you want to avoid that, place your knife in a hot water, should help.

Store in the fridge, as bottom layer melts quickly in a room temperature.

linseed flour peanut butter muffins #keto

If you’re on keto and don’t like coconut flour taste and/or can’t use almond flour, this linseed (flaxseed) flour peanut butter muffins are a great option for you. Quick and easy to make, can be treated as a snack or quick lunch when you’re in a run. Made with just couple ingredients, that if you’re on keto diet you probably already have in your kitchen.

Due to high fiber content, it has a laxative effect – it eliminates constipation, and thus accelerates the cleansing of food residues from the intestines, contributing to the elimination of heaviness. These muffins are great option if you tend to have cravings – thanks to large content of fiber, we feel a psycho-physical feeling of feeling full, which makes us less hungry, eat smaller amounts of food and do not eat snacks so often. Linseeds are often compared to chia seeds, as it’s cheaper option. There is a lot of similarities between this two seeds, although they are not the same. Comparing the composition of both products we will notice some differences. Linseed contains about 20% more Omega-3 than chia seeds and a much larger amount of lignans (human health-promoting molecules). Thanks to this, it improves blood parameters, affects the proper functioning of the kidneys, prevents depression and improves the appearance of the skin. Chia seeds, on the other hand, has 50% more fiber, and also contains more magnesium and iron, and also has lower calorific value than flax seeds (source).

So it is impossible to clearly determine what is better: linseed or chia seeds. Both products carry a number of beneficial properties resulting from their consumption. Regardless of what we choose, it will be a healthy and good decision.

Although they don’t look very pretty, they taste batter than they look. Of course they are not going to taste the same, as the one made with regular flour. I hope, if you’re on keto, you’ve already noticed, that keto replacements of regular snacks like muffins, cakes or pizza, will never taste the same, as the regular one made with wheat flour and sugar. And because of the large content of fiber, muffins made with linseed flour won’t be as fluffy and light as the one made with wheat flour. Also I’ve added four tablespoons of xylitol and they are not very sweet, I like them this way, for my partner they were not sweet enough, so keep in mind that you might need more sweetener.

linseed flour peanut butter muffins

INGREDIENTS (for about 12 muffins):

  • 1 headed cup linseed flour
  • 3 large eggs (or 4 small)
  • 2 tsp baking powder
  • 2 tbsp coconut oil (melted)
  • 4 tbsp xylitol (or other sweetener of your choice)
  • smooth or crunchy peanut butter (I’ve used smooth)

DIRECTIONS

I always use freshly made linseed flour. I use coffee grinder to make the amount of linseed flour I need. Because grounded linseed oxidise quickly, they should be used fast, not lose its nutritive value. If you make your own linseed flour it’s good to keep it in a airtight container and in a dark place.

Muffins are very easy to make. Just combine together all dry ingredients: linseed flour, baking powder and sweetener. Melt coconut oil, whisk the eggs. You can also beat the eggs with handheld mixer, it will make the dough more fluffy, but it’s not necessary. Also you might need to add more sweetener, as for me it was enough, for my partner they were not enough sweet, so please keep it in mind.

Add eggs to the dry ingredients, then add coconut oil and stir to combine. The dough will be quite thick.

Prepare muffin liners or make them using baking paper, like I did. Cut baking paper in stripes and then in squares (it doesn’t need to be perfect squares). Take the cup, put it upside down, and shape the piece of baking paper so it reminds the muffin liner. Place them in the muffin tray.

Add some dough to each muffin liner (you’ll need to help yourself with a finger or another spoon), then place a teaspoon of peanut butter and some more dough on the top.

Heat the oven to 180°C and bake the muffins for about 20-25 minutes, depending of the oven. After baking let them rest for couple minutes and they are ready to eat.

Store them up to 4 days in room temperature, in airtight container.

coconut flour peanut butter cookies (gluten free, dairy free)

I bought a jar of peanut butter couple times with intention of making this peanut butter cookies, and each time I finished with eating all of it before attempting to the recipe. So this time I decided to buy 1kg tub, so even if I decide to consume some of it, it will still be enough to make the cookies. Luckily for the butter, it was very runny (different than the one in a jar I usually buy), and I prefer my peanut butter to be more thick, so I didn’t manage to make a harm eating most of it. Perfect opportunity to finally make the cookies.

As it was my first time with peanut butter cookies, I decided to take advantage of recipe from someone who has bigger experience with keto baking than me.

Even though I like less sweet sweets, in this case next time I would add a bit more xylitol. Or instead of cacao nibs I would add chocolate chips, as in original recipe. Although I like the crunch of cacao nibs. I’ve used 100% peanut butter, with no added sugar or palm oil. And eggs in room temperature, as required, so I won’t recklessly spoil the recipe. Of course I wouldn’t be myself if I would make everything perfect and instead of 1/2 cup of peanut butter I added lot more. I don’t know how I managed to see 1 cup. Other thing is, I didn’t measure exact 1 cup, I just scooped couple spoons judging that it will be more or less 1 cup. So I keep 1/2 cup in the recipe as it should be, but keep in mind that if you somehow add slightly more (or less), there will be no tragedy 😉

If you like peanut butter, try this recipe – it’s mega fast and easy, also gluten free and dairy free. Perfect if you’re on keto diet or you’d like to have sweet treat in no sugar option.

coconut flour peanut butter cookies (gluten free, dairy free)

NOTE: my measuring cup is 250ml regular glass

INGREDIENTS:

  • 1/2 cup fresh, runny peanut butter
  • 2 eggs in room temperature
  • 1/4 cup xylitol (or other sugar replacement)
  • 4 tbsp coconut flour
  • 2 tbsp cacao nibs (or sugar free chocolate chips)

DIRECTIONS

Beat the eggs and xylitol together using a whisk or fork. Pour peanut butter to a bowl, then add eggs. Stir until combine. Because I’m blind I thought I see 1 cup of peanut butter in the original recipe. Although I didn’t measure the actual cup of peanut butter, just scooped couple of spoons to a bowl, judging that it will be about a cup (I would like to remind that my measuring cup I always use while baking is 250ml regular glass).

Then add cacao nibs (or chocolate chips), stir again. At the end add coconut flour, spoon by spoon and stir until combine. Leave for 2-3 minutes, do coconut flour will suck all the liquid.

In the meantime heat the oven to 180°C. Prepare baking tray an a piece of parchment paper.

After reading original recipe I thought that the dough will be sticky and literally difficult to roll, so I greased my hands with some coconut oil. But the dough wasn’t sticky in the kind of way I thought. It’s like a very soft and oily play-doh. So it was quite easy to roll the balls. Maybe because I’ve added more peanut butter than original recipe. I’ve finished with nice 12 peanut butter dough balls instead of 8 (maybe I’ve made them smaller, or it’s because bigger amount of peanut butter). Place them on the parchment paper leaving 1 inch (2,5cm) space between them, and using a fork flatten each cookie. It was also quite easy in my case, dough didn’t stick much to the fork.

Put your cookies to the oven and bake about 15 minutes, until the edges gets slightly browned. Take them out of the oven, and leave for about 3 hours to get the preferred texture.

I’ve tried one just after they cooled down, they where quite dry and had this specific coconut flour texture. With time they become more chewy and less dry, so the texture of coconut flour is less obvious.

According to original recipe you can store them in a jar in room temperature up to 4 days, but in my case they won’t stay that long.