Overcome Your Gut + Digestive Issues With Ancestral Nutrition
Chocolate Covered Peanut butter Cups/Fat Bombs
It’s a rare occasion, I’m sharing a dessert recipe. It is a healthy dessert though. I think it’s good to have healthy dessert recipes for those times when we want a little treat. So today I’m sharing one of my favorite healthier desserts.
If you like a little treat from time to time, but want to make sure your treat is on the healthier side, then this recipe is perfect for you!
These chocolate covered peanut butter cups/fat bombs are healthy, sugar free, and can be made keto friendly. They are made from unsweetened chocolate (check label to ensure no sugar or additives), butter (grass fed and organic preferred), peanut butter, and salt.
If you’re not used to sweetener free chocolate, you’ll likely find these kind of bitter. If you want them a little sweeter, feel free to add a little honey (raw and local preferred). However be aware that adding honey would no longer make them keto.
Please don’t sweeten these with stevia, xylitol, or any other artificial sweeteners. Despite being marketed as “keto friendly,” artificial sweeteners activate sweet taste receptors which triggers insulin release, thus break ketosis. These sweeteners also promote weight gain, insulin resistance, diabetes, can cause digestive issues, negatively impact your gut microbiome, and are highly addictive (some studies suggest they are 11x more addictive than cocaine). Artificial sweeteners are significantly worse for your health than sugar. (1)
Honey on the other hand is the healthiest sweetener I know. It’s less likely to cause cavities and blood sugar spikes. It also has some nutrients and immune benefits. So if you want these sweeter, I highly recommend you use honey.
Another note on these, they are very Calorie dense. One fat bomb has 438.2 Calories. This makes them especially great for people who are bulking/trying to gaining weight or people who struggle to get enough Calories. However anyone can enjoy them.
I personally am in a maintenance phase (not trying to lose or gain weight) and I still eat these. I typically have 1/2 fat bomb with some strawberries, homemade whip cream, and tea for dessert. The other foods help to fill me up and not over eat the fat bombs.
Anyways, I hope you enjoy these as much as my family and I do!
With love from my kitchen to yours,
Kayley
Chocolate Covered Peanut Butter Cups/Fat Bombs
AuthorKayley O'BrienCombine the chocolate, butter, 1 cup of the peanut butter, and salt in a pot over low-medium heat. Stir occasionally to avoid burning at the bottom. Once everything is melted and fully combined turn off the heat. If adding honey do so now and mix well.
Fill 17 muffin tins 1/3 of the way full with the chocolate mixture. If you don't have 17 muffins cups available, you can make this in batches. I like to use a 1/4 measuring cup to scoop the chocolate (note that you don't fill each with 1/4 cup of chocolate though). Then place in the freezer for about 25 minutes or until the chocolate is firm.
Next place 1 tbsp peanut butter in the center of each of the muffin cups. Try to avoid the peanut butter going all the way out to the side. Then scoop more of the chocolate mixture on top till each muffin tin is full. Then return to the freezer for at least 1 hour if not longer. The more solid they are, the easier it will be to get them out.
Then carefully run a small paring knife around the edges of each peanut butter cup to remove them from the muffin tins. Transfer them to a tupperware and store in the fridge. You can enjoy your peanut butter cups by themselves, with a glass of milk, some tea, or berries and whip cream.
Ingredients
Directions
Combine the chocolate, butter, 1 cup of the peanut butter, and salt in a pot over low-medium heat. Stir occasionally to avoid burning at the bottom. Once everything is melted and fully combined turn off the heat. If adding honey do so now and mix well.
Fill 17 muffin tins 1/3 of the way full with the chocolate mixture. If you don't have 17 muffins cups available, you can make this in batches. I like to use a 1/4 measuring cup to scoop the chocolate (note that you don't fill each with 1/4 cup of chocolate though). Then place in the freezer for about 25 minutes or until the chocolate is firm.
Next place 1 tbsp peanut butter in the center of each of the muffin cups. Try to avoid the peanut butter going all the way out to the side. Then scoop more of the chocolate mixture on top till each muffin tin is full. Then return to the freezer for at least 1 hour if not longer. The more solid they are, the easier it will be to get them out.
Then carefully run a small paring knife around the edges of each peanut butter cup to remove them from the muffin tins. Transfer them to a tupperware and store in the fridge. You can enjoy your peanut butter cups by themselves, with a glass of milk, some tea, or berries and whip cream.
Nutrition:
| Ingredients | Calories | Fat | Carbs | Protein |
| 18 oz unsweetened chocolate (100% cacao) | 4,320 | 288g | 320g | 72g |
| 8 oz butter | 1,600 | 176g | 0g | 0g |
| 2 cups and 1 tbsp peanut butter | 1,530 | 127.5g | 59.5g | 68g |
| Total (makes 17 peanut butter cups) | 7,450 | 431.5g | 379.5g | 140g |
| Total (1 peanut butter cup) | 438.2 | 25.4g | 22.3g | 8.2g |
| Total (1/2 peanut butter cup) | 219.1 | 12.7g | 11.2g | 4.1g |
(2, 3, 4)
Notes:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
Works Cited
1. Fife, Bruce. ” The Stevia Deception.” Colorado: Piccadilly Books. 2017. Print.
2. “Nutrition Label of Completely Cacao Chips.” Trader Joe’s, Monrovia, CA, 2021.
3. “Nutrition Label of Peanut Butter.” Trader Joe’s, Monrovia, CA, 2021.
4. “Nutrition Label of Butter.” Trader Joe’s, Monrovia, CA, 2021.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
