Healthy Peanut Butter Bon Bons

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These Healthy Peanut Butter Bon Bons, aka “Copycat Reese’s Peanut Butter Eggs”, are perfect when you want a little bite sized treat.

I love them because not only do they have chocolate and peanut butter, but also contain coconut oil which I try to get in a serving each day.

If you want to try another chocolate peanut butter treat, make sure you check out my Healthy Peanut Butter Cups recipe!

Both recipes would be great to use with my homemade peanut butter recipe if you have never made your own peanut butter.

The organic coconut flour I use is from Tropical Traditions and comes in a 2 lb bag and is one of my favorite gluten-free flours to use.

Never used coconut flour before?  Here’s some information about it from their website:

“Tropical Traditions organic coconut flour is fiber from the coconut meat after most of the oil has been extracted to make Virgin Coconut Oil. It is certified organic, unsweetened, and has not been treated with sulfites. Tropical Traditions organic coconut flour is high in dietary fiber and protein, and is gluten-free. It has more fiber than gluten-based grains. Tropical Traditions organic coconut flour can be added to standard wheat-based recipes to add extra fiber, by substituting 10-30% of the grain-based flour with our coconut flour. Some recipes, such as muffins and quick breads, can be accomplished with 100% Tropical Traditions organic coconut flour and therefore be 100% gluten-free!  Since organic coconut flour contains natural sugar from the coconut meat, baked goods need less sugar added. The organic coconut flour has a mildly sweet coconut taste!

Tropical Traditions organic coconut flour also contains over 19% non-gluten protein! Therefore, it makes an excellent addition to shakes and smoothies where fiber and protein are needed. Or simply dissolve a spoonful in water as a high-fiber drink with a coconut flavor! This organic coconut flour is very versatile and very tasty. Sprinkle it over your favorite dishes to add a wonderful coconut flavor, use it as a thickener in soups and sauces – the possibilities are endless!”

Now that we know how good coconut flour is, let’s look at how bad a commercialized version of this treat is:

Here’s the ingredient label for a similar product, Reese’s Peanut Butter Eggs:

Reese’s Peanut Butter Eggs

Ingredients:  PEANUTS, MILK CHOCOLATE (SUGAR, COCOA BUTTER, CHOCOLATE, NON-FAT MILK, MILK FAT, LACTOSE, SOY LECITHIN, PGPR, EMULSIFIER), SUGAR, DEXTROSE, CHOCOLATE, NON-FAT MILK, CONTAINS 2% OF LESS OF:  VEGETABLE OIL (COCOA BUTTER, PALM, SHEA, SUNFLOWER AND/OR SAFFLOWER OIL), SALT, WHEY (MILK), MILK FAT, SOY LECITHIN, TBHQ (PRESERVATIVE), VANILLIN, ARTIFICIAL FLAVOR (source)

It’s nothing but GMO dairy, refined sugar and salt, and GMO soy.

And even some of the homemade versions aren’t much better with lots of highly processed powdered sugar.  I’ve even seen some versions with butter, cream cheese, milk and even shortening.

 

Feel-Good-About-What-You-Eat

5 Fast Facts About Peanuts (Peanut Butter):

  • excellent source of vitamin E
  • high in folate
  • contains tryptophan which helps fight depression
  • good source of fiber
  • excellent source of protein

5 Fast Facts About Coconut Flour:

  • highest dietary fiber found in any flour at 58%
  • contains 14% coconut oil
  • contains 19% vegan protein
  • gluten-free
  • helps promote blood sugar health

5 Fast Facts About Raw Cacao:

  • contains over 300 compounds including protein, calcium, magnesium, copper, zinc and iron
  • detoxifies the liver
  • acts as an anti-depressant and balances the mood
  • contains essential fats
  • super high in anti-oxidants

5 Fast Facts About Coconut Oil:

  • super high in lauric acid
  • rich in anti-0xidants
  • contains natural microbial and anti-bacterial agents
  • improves metabolism and prevents fatigue
  • helps to improve cholesterol

5 Fast Facts About Raw Honey:

  • anti-bacterial, anti-viral and anti-fungal properties
  • immune boosting properties
  • high in B vitamins: (B1, B2, B3, B5 and B6)
  • contains natural anti-oxidants
  • promotes restorative sleep

 

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Where to Buy:  If you have trouble finding any of the ingredients for this recipe, you can order them Amazon and have them delivered right to you door…and you’ll be supporting The Healthy Family and Home website at the same time!

 

 

Tip #1:  I always start with a 1/4 cup of coconut flour.  Coconut flour is very dense and too much is not good.  But you also need enough to make the balls firm, so it’s kind of tricky to get just the right amount.  If you look at the photo above with the three naked balls, you can see the difference just a little extra coconut flour makes.  The last ball is very moist and didn’t hold it’s shape very well.  So I added a little bit more and it became a little firmer and then added a little more.  The amount you need to add will also depend on the type of peanut butter you use and/or the type of sweetener you use.  My suggestion would be to start with 1/4 and add 1 tablespoon at a time until they are firm and hold together well.

If you want to make these in an “egg” shape, just roll them into an “egg” shape instead of a ball shape.

Tip #2:  I found the easiest was to coat the balls is to drop each ball into the bowl of chocolate and roll it around until it is completely covered.

Tip #3:  Put the balls on some wax paper or parchment paper to make them easier to remove after they have hardened.

Tip #4:  I’ve used raw organic honey (not vegan) and also maple syrup to make these, but feel free to use your favorite liquid sweetener.

 

Healthy Peanut Butter Bon Bons (Vegan, Gluten-Free, Dairy-Free, No-Bake, No Refined Sugar)

www.thehealthyfamilyandhome.com The Healthy Family and Home

Ingredients

For the peanut butter balls

  • 3/4 cups organic peanut butter
  • 2 tablespoons organic maple syrup (or your favorite liquid sweetener)
  • 1/4 cup organic coconut flour (+ 1 - 2 extra tablespoons to thicken, if needed)

For the chocolate coating

  • 1/2 cup organic raw cacao powder
  • 4 tablespoons organic coconut oil (melted/liquid)
  • 2 tablespoons organic maple syrup (or your favorite liquid sweetener)

Directions

Prepare the balls
Step 1 Add all the ingredients for the peanut butter balls in a medium size bowl and stir until well combined.

Check the consistency and add 1 tablespoon of coconut flour at a time (if needed) until they are firm and hold their shape.

Scoop out a spoonful at a time and roll into a ball shape in the palm of your hand. Set aside.

Prepare the chocolate coating
Step 2 Add all the ingredients for the chocolate coating in a small bowl and stir until well combined.

Assemble
Step 3 Drop the peanut butter balls into the chocolate coating one at a time and roll around in the bowl until they are completely covered.

Put the balls on a cookie sheet covered with parchment paper and place in the freezer for 15 - 30 minutes or until firm.

Remove from freezer and slightly thaw at room temperature for about 5 - 10 minutes before eating.

Store in freezer until you are ready to eat because they will get soft and lose their shape if left out at room temperature.

Enjoy!

 


 

 

 

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4 comments to Healthy Peanut Butter Bon Bons

  • Tonette

    Do you have the nutrition facts on these????

    • Karielyn

      Hi Tonette! I’m sorry…I don’t show the nutrition facts for my recipes and here’s why.

      When I ate the SAD (Standard American Diet), I ~always~ counted calories of every crumb that went into my mouth. And to no avail – I could never lose weight. Ever. No matter what I did. In fact, I just kept gaining weight.

      It wasn’t until I started juicing, eating raw foods, fruits and veggies, nuts and seeds, and healthy fats, AND eliminated grains, processed sugars, toxic salt and processed foods did I finally started losing weight.

      During a short period (90 days) when I ate 100% raw, I ate ~whatever~ I wanted, whenever I wanted and still lost 18 pounds. Once my body started getting nutrient-dense, live foods with high-quality fats, the weight just started falling off. For me and my body, when I eat the right foods, calories just don’t matter.

      Anyway, I inputted the ingredients in a nutrition calculator for you and came up with the following for (1) ball: calories 112, carbs 9, fat 8, protein 7, sodium 3, sugar 5. This was based on the recipe making 14 balls.

      Don’t forget that the ingredients and nutrients in a food are just as important as calories and carbs….you could have a food with low calories and carbs, but are the ingredients clean and do they provide your body with nutrients it needs? Or are they highly processed, full of GMO’s, preservatives and chemicals?

      Thanks for the question and I hope you like them if you try them out :)

  • SHaron

    Can you use almond flour or sorghum flour instead of coconut flour?

    • Karielyn

      Hi Sharon! I’ve never used sorghum flour, but if it is a neutral flavored flour, I’m sure it would be fine.

      Another one that would probably work well is almond flour, if you like that.

      Just make sure you adjust the amount enough to get them into a slightly firm ball shape, as shown in the photo above.

      That will make them hold up better when you put the chocolate coating on them.

      I hope one of those suggestions works and that you enjoy them :)

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