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-3 – that 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
- smooth peanut butter
- raw extra virgin coconut oil
- sunflower seeds
- optional: sea salt flakes
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! 🙂