I confess, I’m a HUGE peanut butter fan! Loved, loved my PB & J’s growing up. Of course, back then it was a typical commercial brand (like Kraft & Jif) which had ingredients like hydrogenated vegetable oil and high fructose corn syrup; two ingredients that are no longer a part of my diet.
Unless you take the time to read the ingredient list on your food products, you won’t know what type of fat or sugar you are about to eat.
So, why all the fuss about avoiding hydrogenated vegetable oil and high fructose corn syrup?
Hydrogenated vegetable oil is an example of a trans fat. Industries add hydrogen to vegetable oils which cause the oil to become solid at room temperature. It’s cheap to produce and they use it to extend the shelf-life of food products. Doesn’t sound so terrible yet, but ultimately, hydrogenated vegetable oils can harm your health and increase risk factors for heart disease. Studies reveal that hydrogenated oils can raise “bad” LDL cholesterol and lower the more protective “good” HDL cholesterol.
High fructose corn syrup is an example of a high processed sweetener. It’s cheaper and sweeter than regular sugar and is more quickly absorbed in the body. This is not a good thing. Sweeteners that flood your system quickly like this will also demand more insulin, which can lead to insulin resistance, weight gain, obesity, and type 2 diabetes.
Okay, now that that’s out of the way…let’s get back to those Peanut Butter Bites!
I love prepping these (or any of my other energy bite) on the weekends. You can store them in the fridge or freezer. They are super convenient, extremely satisfying, and blood sugar balanced!! 😉
Certified Organic & Natural Peanut Butter
Peanuts are a high pesticide food, and for that reason, I always encourage organic brands. When selecting a natural (organic) peanut butter, refer to the ingredient list. There should only be one or two ingredients: Peanuts OR Peanut and Salt. That’s it!
Stir it up and Store in the Fridge
You can easily spot natural nut/seed butters in the supermarkets because they have the oil sitting at the top of the jar. Do not throw out this oil! This is the natural oil that has separated from the peanut (or almond or sunflower seed, etc.). You’ll need to roll up your sleeves, grab a sturdy spoon or bread knife and STIR that peanut butter back into itself. In a few minutes, you’ll have a thick, hearty spread that will now need to be stored in the fridge to keep it uniform like this. If you store natural nut/seed spreads in the cupboard, the oil will always separate – which means you’ll need to stir it up again before you use it.
Peanut Butter Bites
Ingredients
- 1/2 cup organic, natural peanut butter
- 4 tbsp pure maple syrup or raw honey
- 1/2 tsp pure vanilla extract
- 1/4 cup plus 1 tbsp coconut flour
- 3 tbsp ground flaxseed
- 1/4 tsp sea salt
Instructions
- Add peanut butter, vanilla, and maple syrup to a bowl. Stir to combine.
- Add remaining ingredients and then stir again until all incorporated. If the mixture feels too dry, add 1-3 teaspoons of water. If the mixture feels too wet, add a bit more coconut flour.
- Scoop out tablespoon-size portions and roll into 1-inch balls. Store in a sealed container or covered glass dish in the fridge.
