“KETO-ISH CUPS”
Nutrition per cup (roughly)
Calories - 161
~17% Protein - 4.4g
~63% Fat - 16.8g
20% Carbs - 5.3g (Fiber - 2g; Net Carbs - 3.3g)
RECIPE - Makes 12 peanut butter cups
Materials: 12-cup muffin tin, 12 paper muffin cups (not necessary, but helps), double-boiler (+ water), whisk, spatula, measuring devices
--Chocolate Layer--
2 Tbsp Grass-fed butter
1 Tbsp Coconut oil
6 Tbsp PB (smooth)
3 Tbsp Raw cacao powder
1 tsp Raw Honey
1/2 tsp Vanilla extract
1/4 tsp Salt
Prepare muffin tin by filling it with muffin cups (if using).
Bring water to a boil. Starting with the butter (cow) and oil, begin melting ingredients in the double-boiler. Once melted, whisk in the peanut butter. Once combined, whisk in the rest of the ingredients for the chocolate layer, stirring until evenly combined. Remove from heat.
Begin by adding 1 Tbsp of the chocolate concoction into each cup, then distribute the remainder evenly.
Place tin in freezer, making sure it’s level. Leave in freezer for 10min, or until mostly frozen.
--Peanut Butter Layer--
2 Tbsp Grass-fed butter
1 Tbsp Coconut oil
6 Tbsp PB (crunchy or smooth)
3 Tbsp Raw cacao powder
1 tsp Raw Honey
1/2 tsp Vanilla extract
1/4 tsp Salt
Bring water to a boil again. Starting with the butter (cow) and oil, begin melting ingredients in the double-boiler. Once melted, whisk in the peanut butter. Once combined, whisk in the rest of the ingredients for the peanut butter layer, stirring until combined. Remove from heat.
Remove muffin tin from freezer. Be sure the chocolate layer is at least mostly frozen. Again, start by adding 2 Tbsp of the peanut butter concoction into each cup, then distribute the remainder evenly.
Again, place tin in freezer, making sure it’s level. Leave in freezer for 10min, or until frozen.
Remove the muffin cups and store in a glass container (or just not plastic), in the freezer. Eat these while they’re still frozen (they melty).
NOTES
-This recipe could be made without sweetener, which would reduce the “net carbs” by 1g per cup. I, however, am a fan of honey.
-I add Ceylon cinnamon to the PB layer when I make these. Studies have shown such lowers blood glucose levels, in some individuals. I have also heard from multiple sources cinnamon (specifically Ceylon), helps mitigate insulin response to glucose in the body. (But don’t trust me—verify for yourself.)
