DIY Sugar Free Chocolate PB&J Cups

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Nutrient dense Chocolate Peanut Butter Jelly Cups! A combination of good fats in a bite size truffle, have them ready to eat straight out of the fridge when the urge for something a little sweet hits you. You don’t have to worry about putting weight on eating these, thanks to no refined sugar: winner!

I’m not American but there is something about the sound of peanut butter and jelly that sort of rolls off the tongue, or maybe it’s from watching Sesame Street when I was little, where they always had peanut butter and jelly sandwiches. I thought that it was pretty strange to have jam and peanut butter together in a sandwich back then. It’s funny the things that make an impression on you when you are a kid.

Now I get it, not that I’ve eaten sandwiches with this combo, but in other combinations it is really good!

This jam is packed with goodness. It has mixed organic berries (I used frozen), a bit of stevia to add sweetness, and flax seeds to thicken it.

Did you know that flax seeds are high in omega-3 fatty acids and boost a woman’s progesterone levels? There are a lot of women that may need that to help with PMT–one wrong look or word and you may start searching for sharp pointy objects. I know I’ve been there! And if I eat too much sugar that’s what happens, it’s not much fun.

Now for the final ingredient, raw chocolate. The great thing about making raw chocolate is you can do a big batch and freeze it in cups (or whatever amounts you like), and when a recipe calls for it you can just take it out to defrost–it doesn’t take long. Raw chocolate is very good for you, as it contains the superfood cacao. Did you know that cacao beans used to be more valuable than gold, and were used as a trading commodity? Apart from that, it contains coconut oil which has really GOOD fat. It’s good in so many ways I even use it as a moisturizer!

Further Food Nutritionist Commentary:

While rigorous research is still needed to prove stevia's health benefits, herbalists state it can help heal heartburn, high blood pressure, hypertension, water retention and/or heart problems. Additionally, since it doesn't trigger an insulin response, it can be considered diabetic friendly and may be an alternative low calorie sweetener for those wanting to limit their sugar intake. Regular ground cinnamon works just as well as the organic kind, no need to splurge on spices for this meal! Studies have found just 1/2 a teaspoon per day of cinnamon can dramatically decrease LDL cholesterol, triglycerides and total cholesterol levels in those with type 2 diabetes.

By Nikki Nies, MS,RD, LD
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DIY Sugar Free Chocolate PB&J Cups

  • Prep Time:40 minutes
  • Cook Time:10 minutes
  • Servings: 12

Ingredients

Filling

Sugar Free Berry Jam
2 cups frozen or fresh organic mixed berries
1 cup water
½ tablespoon stevia
1 teaspoon cinnamon

teaspoon ground ginger (a good pinch)
teaspoon ground nutmeg (a good pinch)
⅛ teaspoon vanilla powder (a good pinch)
½ cup ground flax seed
3 teaspoons Peanut Butter

Chocolate
¾ cup coconut oil
¼ cup grass fed butter
cup cacao
2 tablespoons granulated stevia

 

Instructions

Sugar Free Berry Jam
1. Mix all ingredients together in a saucepan.
2. Bring to the boil, let cook until jam is reduced by half.
3. Turn heat to very low and add flax seed, stir to combine until mixture thickens.
4. Once thickened turn heat off.*
Chocolate
1. Melt coconut oil and grass fed butter in a small saucepan over low heat.
2. Add cacao and stevia and mix well.
Assembling
1. Place 12 mini patty cup pans in a shallow baking tray that will fit in the freezer.
2. Fill until ¼ full with chocolate mixture.
3. Put in freezer for 10 mins or until set.
4. Place a ⅓ of a teaspoon of peanut butter on top of the chocolate mixture, then add ⅓ teaspoon of jam mixture on top of peanut butter.
5. Pour chocolate to fill patty pans so it covers the peanut butter and jam.
6. Place in freezer and they will be ready to eat in 10 mins. You can keep these in the fridge.

*For a smoother texture blitz in a food processor.

Sugar Free Berry Jam 1. Mix all ingredients together in a saucepan. 2. Bring to the boil, let cook until jam is reduced by half. 3. Turn heat to very low and add flax seed, stir to combine until mixture thickens. 4. Once thickened turn heat off.* Chocolate 1. Melt coconut oil and grass fed butter in a small saucepan over low heat. 2. Add cacao and stevia and mix well. Assembling 1. Place 12 mini patty cup pans in a shallow baking tray that will fit in the freezer. 2. Fill until ¼ full with chocolate mixture. 3. Put in freezer for 10 mins or until set. 4. Place a ⅓ of a teaspoon of peanut butter on top of the chocolate mixture, then add ⅓ teaspoon of jam mixture on top of peanut butter. 5. Pour chocolate to fill patty pans so it covers the peanut butter and jam. 6. Place in freezer and they will be ready to eat in 10 mins. You can keep these in the fridge. *For a smoother texture blitz in a food processor.

Nutrition Information

Per Serving:
Calories: 216; Total Fat: 20 g; Saturated Fat: 15 g; Monounsaturated Fat: 1 g; Polyunsaturated Fat: 1 g; Cholesterol: 15 mg; Sodium: 65mg; Potassium: 74 mg; Carbohydrate: 10 g;  Fiber: 3 g; Sugar: 6 g; Protein: 2 g
Nutrition Bonus:
Vitamin C: 16%;Vitamin A: 7%; Iron: 4%; Calcium: 6%;
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