Make Your Own: Peanut Butter Cups!

The goal of the Make your Own series is to support the Sprout Wellbeing community in choosing a few things they can "make on their own" rather than buying them pre-packaged, thus avoiding the additives, preservatives, sugar, and trans-fat associated with the processed and packaged varieties.  The Making-Your-Own lifestyle is a gradual process of adding in one new make-your-own thing at a time so I always remind people to not be overwhelmed by trying to make everything on their own all at once!

So far in the "Make your own Series", we have made our own pesto, granola bars , salad dressings, tortillas, and chips.  Since the focus of this newsletter is SUGAR, I want to give you a healthy alternative to a common treat you might crave: chocolate peanut butter cups. Just because we want to reduce sugar for our health, I don't want to leave you without some yummyness in your life! And who wouldn't love the peanut butter cup...chocolate and peanut butter together is heaven for many people! But the supermarket version has some scary levels of sugar and high fructose corn syrup. High levels of sugar will just make you crave more sugar and it is believed that high fructose corn syrup effects our body's ability to identify when we have had enough food so we never feel satisfied. Try this healthier version of the peanut butter cup sweetened with a small amount honey and you feel satisfied with your delicious treat. Note: It is important to use natural peanut butter that contains no added sweeteners...did you know that most peanut butters have sugar and high fructose corn syrup added to them?!

If you want to learn more quick, easy recipes and meal planning suggestions, register for the "Fast Food", "Healthy Pizza", and other cooking classes that Sprout Wellbeing is offering in partnership with the Moscow Food Co-op this Fall!

If you want to learn more low sugar living strategies join the "Living the Sweet Life" health Coaching Support group!

Homemade, Healthier Peanut Butter Cups – Real Whole Food Ingredients!

Ingredients

      3/4 cup of peanut butter, natural and organic (or use nut butter of your choice)

      1 tablespoons honey (or amount to taste)

      1 teaspoon vanilla (if you are making this gluten free, make sure to use gluten free vanilla)

      1/4 cup of coconut oil

      1/3 cup of chopped soaked and dehydrated nuts, or toasted (I used a mixture of chopped almonds and pumpkin seeds)

      4 ounces of unsweetened chocolate

      2  tablespoons honey  (or amount to taste)

1-In a small bowl combine the peanut butter, coconut oil, vanilla, first tablespoon honey (or amount to taste), and nuts. Mix until well combined.

2-Drop by the heaping teaspoon into cup cake lined muffin tins or mini cupcake tins. Place in freezer.

3-Chop chocolate into small pieces and place in the top of a double broiler (or, like I do, in a heat proof bowl that fits on top of a pot you have). Mix in the honey. Bring about two inches of water to a boil in the pot and place the bowl on top. Watch the chocolate carefully so that it doesn’t burn, stirring gently while the chocolate melts. When there are just a few chunks left in the chocolate, take off of the heat and allow it to melt completely.

4-Drop by the teaspoon over the peanut butter mixture and place back into the freezer. Freeze for 20 minutes. Take out, and using a butter knife pop them out. Keep in the freezer or refrigerator and enjoy!

*To toast the nuts, place in a dry pan over medium-high heat. Stir almost continually until they are starting to brown. Take off of the heat.