Healthy Peanut Butter Cups

Healthy-Peanut-Butter-Cups

Who would believe me if I told you these healthy, vegan peanut butter cups only had 4 ingredients?  What, no show of hands?  Well, my friends, it’s true.

My favorite part about this chocolate and peanut butter combination (other than the fact that it only has 4 ingredients) is that it contains coconut oil.

I feel like I almost ~have~ to eat these to get my daily intake of healthy coconut oil.

These peanut butter cups are not considered a dessert.

Why…they are practically required to maintain a healthy lifestyle!  Right?

However, only these special magical peanut butter cups count.

Not the store-bought versions made with dairy and GMO’s.

Let’s look at the ingredient list from the famous store-bought brand:

 

Reese’s Peanut Butter Cups

Ingredients: MILK CHOCOLATE (SUGAR; COCOA BUTTER; CHOCOLATE; NONFAT MILK; MILK FAT; LACTOSE; SOY LECITHIN; PGPR, EMULSIFIER); PEANUTS; SUGAR; DEXTROSE; SALT; TBHQ (PRESERVATIVE) (source)

 

 

  • Soy Lecithin – soy is a well known and documented GMO ingredient.  Unless it is labeled “organic” or is labeled “non-GMO Project Verified”, we can only assume it’s made from GMO products.
  • Salt – processed, toxic iodized salt
  • Sugar – refined, processed, bleached sugar
  • TBHQ – (aka Tertiary Butylhydroquinone) is a chemical preservative that is a form of butane (source)
  • Milk/Milk Fat – if it’s not organic or the milk you are consuming is not coming from a local, family farm, it’s highly likely the milk is coming from factory-farmed cows that have been given antibiotics, hormones, fed GMO grains, etc.

 

 

Feel-Good-About-What-You-Eat

5 Fast Facts About Coconut Oil:

  • super high in lauric acid
  • rich in antioxidants
  • contains natural microbial and anti-bacterial agents
  • improves metabolism
  • can help improve cholesterol

5 Fast Facts About Maple Syrup:

  • contains manganese and zinc
  • high levels of antioxidants
  • helps with inflammation
  • 1/4 cup contains more calcium as the same amount of  milk
  • 1/4 cup contains more potassium than a banana

5 Fast Facts About Raw Cacao Powder:

  • contains over 300 compounds including protein, copper, calcium, magnesium, zinc and iron
  • super high in anti-oxidants
  • contains 4 different neuro-transmitters that act as anti-depressants
  • contains essential fatty acids
  • can help to lower blood pressure

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

And even though these are a “no-bake” treat, you could easily make them a 100% raw dessert just by substituting your favorite raw nut butter instead of the peanut butter.

 

Healthy-Peanut-Butter-Cups

Healthy-Peanut-Butter-Cups

Healthy-Peanut-Butter-Cups

 

Healthy-Peanut-Butter-Cups

 

Healthy-Peanut-Butter-Cups

 

Healthy-Peanut-Butter-Cups

 

Healthy-Peanut-Butter-Cups

 

Healthy-Peanut-Butter-Cups

 

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

 

 

Tip #1:  This is important – they will need to be kept in the refrigerator/freezer to keep their shape because of the coconut oil which will get soft at room temperature.

Tip #2:  If you’d like to have the chocolate indention in the center (as shown in the photo), just add the spoonful of the chocolate topping to the peanut mixture BEFORE putting the cups in the freezer.  The peanut butter mixture will be soft and you can push the chocolate mixture down with your spoon, then spread the rest evenly over the top.  This way, you will only put them in the freezer one time.

Tip #3:  This recipe will make approximately 10 – 12 peanut butter cups in a standard sized muffin cups filling them up about half full.  The set I use is easy to clean and easy to remove the treats from.  I’m not sure how the paper muffin cups would work if you use those.

 

Healthy Peanut Butter Cups (Vegan, Gluten-Free, Dairy-Free, No Refined Sugar)

www.thehealthyfamilyandhome.com The Healthy Family and Home

Ingredients

For the peanut butter bottoms

  • 3/4 cups organic peanut butter
  • 1 tablespoon organic maple syrup
  • 2 tablespoons organic coconut oil (melted/liquid)

For the chocolate topping

  • 1/4 cup organic raw cacao powder
  • 1 tablespoon organic maple syrup
  • 1/4 cup organic coconut oil (melted/liquid)

Directions

For the peanut butter bottoms
Step 1 Combine the peanut butter, maple syrup and coconut oil (melted/liquid) in a medium size bowl and stir until well combined.

Drop a spoonful at a time into standard sized muffin cups until they are approximately 1/2 full.

Put them into the freezer for at least 15 minutes or until hardened.
For the chocolate topping
Step 2 Combine the raw cacao, maple syrup and coconut oil (melted/liquid) in a small size bowl and stir until well combined.

Drop a spoonful at a time on top of the frozen/hardened peanut butter in the muffin cups.

Put them into the freezer for at least 15 minutes or until hardened.
Step 3 Keep in the freezer until ready to serve because they will get soft and lose their shape if left out at room temperature.

Enjoy!

Note

Recipe inspired by and adapted from:  http:/www.freecoconutrecipes.com/index.cfm/2013/1/9/buttercup-bars

 

 


 

 

 

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82 comments to Healthy Peanut Butter Cups

  • Um, yes please!!!!!!! These look terrific! Can’t wait to make them :)

  • Liz

    Oh wow! These look great. I love all the ingredients! Will definitely be making a batch of these (may include a pinch of stevia). Thanks for sharing!

  • Mama Nic

    Is raw cacao a powder or solid? I have never bought it before but all of the recipes on my “To Make” list use it in some way, but I have no clue what to look for at the co-op.

    Thanks!

  • Alexandra

    We have a peanut allergic member of the family. Can you suggest an alternative that would work in this recipe?

    • Karielyn

      Hi Alexandra! Actually, the original recipe called for almond butter so you could definitely use that. Any other nut butter would work and I’m even thinking some Nuttzo Nut Butter would be ~really~ good or even some Biscoff? I hope you like them if you try out another nut butter. Thanks for visiting :)

  • Yum! I love how easy these look! I will be bookmarking these for sure : )

  • Charleybrown

    Hi! They look great! I’m wondering why there appears to be more chocolate in the middle in the picture? Did you indent the peanut butter layer?

    • Karielyn

      Hi there! Well, I’ve made these a couple of times and the time I made them in this photo, I didn’t actually follow my own directions (my bad!).

      The directions say to put the peanut butter mixture in the cups first, put them in the freezer to harden, ~then~ scoop the chocolate by the spoonful on top of the hardened peanut butter mixture.

      When I made this batch, I didn’t put the peanut butter mixture in the freezer before adding the chocolate so it was still soft. I added the chocolate by the spoonful to each cup and then went back to each one and spread it over the top.

      I think what happened is some of the chocolate from the spoonful sank into the soft peanut butter mixture leaving that indention you see.

      I’m going to add that option as Tip #2 in the post because it did add a little extra chocolate to each piece, which is always a good thing :)

  • Lesa

    I’m counting calories, would you have an estimate. These would make a nice little treat.

    • Karielyn

      Hi Lesa! I’m sorry…I don’t know for sure how many calories are in each treat 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. It wasn’t until I started juicing, eating raw foods and healthy fats then eliminating grains and processed foods that I finally started losing weight.

      During a short period (40 days) when I ate 100% raw, I ate ~whatever~ I wanted, whenever I wanted and lost 13 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.

      That being said, I wouldn’t eat all 10 of them at one time (lol) although it is very tempting!

      I did input the ingredients in a nutrition calculator for you and they are comparable to the original Reese’s cups as far as calories (182) and fat (16). The healthy ones are lower in carbs and sugar.

      But remember, this is a healthier version and you would be eating healthy ingredients with much higher nutritional content and depending on the ingredients you used, could be 100% organic and free from GMO’s and preservatives.

      I think these would be a healthy occasional treat that you could enjoy guilt-free. Thanks for visiting and I hope you like them :)

    • Emma

      Hey there. I made these last week and worked out the calorie content. I only made one substitution – I used rice malt syrup instead of the maple syrup.

      The caloric breakdown for the whole mix is:
      Cals: 1,605 (C: 89 / F: 116 / P: 56)

      I split mine into 10, so comes to 160 per serve. I consider that a win!

      • Karielyn

        Hi Emma! Thanks so much for taking the time to report back on the calorie breakdown!

        I’ve never used rice malt syrup but am going to have to check it out and it’s good to know that it’s another sweetener alternative that could be used.

        I appreciate the feedback…thanks for stopping by ;)

  • [...] Chocolate Peanut Buter Cups: Another peanut butter recipe but this one has chocolate in it. 4 ingredients and 4 ingredients only. Raw cacao, coconut oil, peanut butter, and maple syrup. (recipe from The Healthy Family and Home) [...]

  • Mariah

    I’m making these for my coworkers on valentines day & all went well except I’m at the part where you combine the cacao & coconut oil & syrup. My cacao immediately got clumpy so I added a bit more coconut oil & it has thinned out but there are still little clumps. I don’t know what went wrong.

    • Karielyn

      Hi Mariah! Oh shoot…was the coconut oil melted (in liquid form) when you stirred it in? If not, try warming your chocolate mixture slightly and then try stirring it again. This has worked for me in the past when I’ve had some extra chocolate left over and refrigerated it, then warmed it to make it smooth again. That’s the only thing I could think it could be is if the coconut oil wasn’t melted. Let me know if that works…I’ll be at the computer for a little more tonight and will try to answer you back right away :)

      Oh…and make sure you keep them very cool transporting them from home to work. If the coconut oil warms up to around 76 degrees, it will start to melt and they will get mushy and lose their shape.

      • Mariah

        Thanks for responding! I did melt the coconut oil before mixing it and I even heated up the chocolate mixture to try to thin it out but it still didn’t work much. I was able to spoon the chocolate onto the peanut butter & chill it (although it wasn’t really pretty lol) but it tasted just fine!

        • Karielyn

          Hmmm…I’m not sure what else it could have been. Well, your co-workers sure are lucky to be getting a treat like this from you…that’s so sweet! I hope they enjoy it and and don’t forget to keep them chilled and as cold as possible because they will melt!

          Thanks for trying them out and taking the time to give me some feedback :)

  • Hi Karielyn,
    This recipe looks fabulous and I love your website! I have been on a journey similar to yours based on the comment above and your website. I too used to count calories and obsess about everything I put in my mouth until I discovered eating whole plant based food. What I feed my family is so important to me and I’m always looking for new, creative ways to feed them healthy awesome vegan food. I absolutely love peanut butter and chocolate together. It’s my favorite combination on the planet and I will definitely be making these!

    • Karielyn

      Hi Karen! Thanks so much and I’m glad you’re here! It’s really nice to hear from someone else with a similar background, and especially who loves a peanut butter and chocolate combo lol!

      I hope you find some other recipes to try out and come back soon ;)

  • These look wonderful. My husband will really like them too. I like your fast facts and will always take away more from your recipes. Thanks.

  • Michelle

    Hi,
    is it possible to sub in raw honey and agave in place of maple syrup? We don’t keep syrup in our house…

    • Karielyn

      Hi Michelle! Yes, you can use either. I’ve never made it with agave, but it has the same consistency as maple syrup so it should work just fine.

      I have made it with raw honey a couple of times (the thick beige colored kind). With the peanut butter, it mixes in fine. But with the chocolate topping, it’s a little thick and you have to stir it really, really good to get it to blend in. One time I made it and the honey was very lumpy and clumped together and another time I stirred it better and it was fine. So I’ve had hit or miss success with it. However, if you were using the darker, more liquid-type raw honey, it should be fine.

      Thanks for visiting! :)

      • Carly

        Hey Karielyn!
        What about using date syrup instead of maple syrup? I’ve heard that’s better than honey and agave as well, healthwise, but would it work in this recipe?

        Thanks!

        • Karielyn

          Hi Carly! Yes, you sure can. I used to use the agave until I realized it was not good and now mostly use raw honey in my raw desserts. I think I’ve even used granular raw cane sugar in the this recipe too.

          You just want a little something to add some sweetness so any sweetener you prefer is fine.

          Thanks for your question and I hope you enjoy them :)

  • Heather

    I am on the hunt for silicone baking cups, but couldn’t wait! I made them with If You Care paper muffin cups and they turned out great – the paper peels off easily.

    • Karielyn

      Hi Heather! Thanks for letting us know, I hadn’t tried the paper ones yet. I also had a hard time finding some silicone cups locally and looked for a long time (Target, Walmart, SuperK, etc), so I finally got mine online from Amazon. They are great for muffins too and really easy to clean. Thanks for sharing the tip about the paper cups :)

  • Karielyn, I had to come and tell you how much these rocked my world. A friend posted the link and I just happened to have 3/4 of the ingredients on hand. As a recovering sugar addict I was afraid to try something sweet but these were too tempting not to. I cut the recipe in thirds and just made four cups so that I wouldn’t have too much temptation on hand. Two for me, two for hubby :) I subbed honey because I didn’t have maple syrup on hand. Not only were they delicious, but I didn’t feel guilty, and I dare say they were BETTER than a traditional Reese’s cup. The best part was that when I was done eating, I felt satisfied instead of wanting more–which is the problem with addictive, chemical laden sweets. THANK YOU!

    • Karielyn

      Hi Lena! I’m glad you liked them! I, too, am infamous for cutting the sugar content down in most of my recipes as I don’t like my treats too sweet. After I stopped eating the SAD diet, everything tastes so much sweeter to me now. I’m so happy you found a treat that you can eat and feel good about. We all need a little treat now and then ;)

  • Amy

    Oh. My. You CANNOT go wrong with this treat! I added shaved coconut between the layers. LOVE IT!!!

    • Karielyn

      Hi Amy! You are so right..in fact, I’ve been craving a treat all day and I think I’ll go make a batch now lol.

      Good call with the added coconut…thanks for trying it out :)

  • vilmarie

    Hi! I want to know something, when you say raw cacao, you are talking about raw cacao that is the same as cacao in powder?

  • Sarah

    As someone who is a farmer I have to take offense to your non-organic rant. Most farms that aren’t organic don’t pump their animals with antibiotics, hormones or GMO grains. Antibiotics are only given when an animal is really sick, how is that any different from when you get antibiotics for a sinus infection? Most farms in America are family owned and family owned farms can’t afford hormones, GMO grains, or a ton of antibiotics. There is really no such thing as “factory farmed cows”, every farm has herd managers and people on staff 24/7 to ensure the safety and health of their animals-it is expensive to not take care of your animals-vet bills, loss in production, etc. Most of America is misinformed and uneducated when it comes to farming in America, even organic farming. You all need to do your research and seek out farmers to ask them questions rather than getting your information from the internet or the news- that can all be skewed to show a false and negative image. The very seldom is the news positive these days.

    • Karielyn

      Hi Sarah…I would hardly call my one-liner about non-organic milk containing antibiotics, hormones, GMO grains, etc a “non-organic rant” lol!

      However, I do agree with your point regarding all non-organic farms/milk do not necessarily contain routine antibiotics, hormones, GMO grains, etc. across the board – and I have revised that statement in my post.

      I was not referring to the small and local, family farms such as yourself.

      But rather milk from true “factory-farmed cows” (and yes, there is such a thing, just google it) that are mass producing milk by milking 15,000-20,000 cows at a time, pumping them with the bovine growth hormone to make them produce more milk than nature intended, CAFO’s (confined animal feeding operations), being impregnated once a year, shortened life-span and when they can no longer make milk, moving them to the slaughter house with a bulldozer because they can no longer stand or walk on their own.

      THAT’s the point I was trying to make and there’s a big difference.

      Thanks for pointing it out.

  • Charlotte

    Absolutely delicious!! I used mini paper muffin tins and they turned out great…all 24 of them!:) I used organic fair trade cocoa, is that different than raw?

    • Karielyn

      Hi Charlotte! I’m so glad you liked them! Thanks for letting us know the paper muffins tins work good too.

      Yes, you can use the cocoa in place of the raw cacao. My understanding is that they are the same except the “raw” cacao hasn’t been heated over 115 degrees so it is still considered “raw”, whereas cocoa has been heated over 115 degrees during it’s processing in which it is no longer considered “raw”, but they are both “chocolate”.

      Thank you for stopping by :)

  • Kaylee

    Holy —-! These are so good. Just made them tonight. Super easy, dangerously yummy. I only had grade A syrup but I’m assuming you specified B because its somehow healthier or less refined?

    • Karielyn

      Hi Kaylee! That’s probably the same reaction I had when I first made them lol! They are definitely addictive!

      Yes, you can definitely use Grade A syrup instead of Grade B…the Grade B just has a darker color and more intense flavor. If you didn’t have maple syrup, you could also use agave nectar or even raw honey (for non-vegan). I’ve never tried granulated (or evaporated cane sugar) yet, maybe next time I make them I will just to see if that would work too.

      Thanks for stopping by and trying the recipe out :)

  • Jenna

    Hi there! Super yummy! Did u figure out carbs, protein, fat Intake in 1?

    • Karielyn

      Hi Jenna! Even though I don’t personally keep up with calories/fats, etc, I input the ingredients in a nutrition calculator and they are comparable to the original Reese’s cups as far as calories (182), protein (6) and fat (16). These healthier ones are lower in carbs (9 vs 24) and sugar (4 vs 31).

      But remember, this is a healthier version and you would be eating healthier ingredients with much higher nutritional content and depending on the ingredients you used, could be 100% organic and free from GMO’s and preservatives.

      I think these would be a healthy occasional treat that you could enjoy guilt-free.

      Thanks for visiting and I’m glad you liked them ;)

  • Ciarra

    These sound great! Has anyone happened to try them with coconut BUTTER rather than oil?

    • Karielyn

      Hi Ciarra! I have never tried them with coconut butter and I’ve only used it a few times, but if it melts and then solidifies like coconut oil, I would think it would work, but don’t know that for sure.

      If you try it out, please let us know.

      Thanks for stopping by :)

  • DAWNALLA

    Hi Karielyn, I am new to eating healthy. I am about 20lbs overweight and very tired all the time. I am trying to change my diet but it is a struggle because of years of eating sweets. I am very interested in everything you said about eating the raw foods and healthy fats then eliminating grains and processed foods. There is so much to learn and I am overwhelmed right now. I just bought some organic peanut butter and some celery to eat as a snack. I was thinking that maybe there was something else I could do with the peanut butter and I found you! I have learned so much from just reading this page! I am going to try everything you suggest if possible. I am worried that it is too expensive to eat healthy and that I will not be able to stick with it but I am going to try. THANK YOU!!!

    • Karielyn

      Hi there! Wow..this just made my day!

      I am so excited that you are on the path to healthier eating and the organic peanut butter and celery was an excellent choice to make!

      You are so right about all the information being overwhelming…it still is to me sometimes.

      Most of the recipes on my site are to “fill in the gaps” and help when you want something sweet or to something to snack on. Try to start with a smoothie or juice in the morning, salad/veggies/fruit for lunch and/or dinner and fill in between with a healthy treat or snack if you need one. Try to eat as many “live/raw” foods throughout the day as you can. The only way I can stay on track with salads and veggies is if I have a really good dressing and then I can eat them all day. I’ve got lots of dips and dressings to help with the veggies and salads. And try to drink lots and lots of water w/lemon throughout the day.

      A great place to start is with juicing…have you tried to make your own juice? You can get a fairly inexpensive juicer and make your own juice at home and once you do that, the dominoes will start falling and everything else just seems to fall into place. You will feel much better, have more energy and will want to eat healthier foods. That’s what worked for me.

      I started letting grains sneak back in here and there (from cooking for my family) and immediately had a negative reaction. I just started eating a strict raw food/juicing plan about a month ago and lost about 12 pounds just by not eating any grains or cooked/processed foods (with hidden salt, sugar, etc). I don’t know why but that is the ~only~ way I can lose weight. Everyone is different but that is the trick for me.

      Try one week without any grains/starchy carbs (wheat, rice, bread, pasta, etc) and see what happens.

      And remember to just take baby steps…for every one bad thing you eliminate (wheat, processed salt or sugar, unhealthy drink) replace it with something healthy (coconut oil, pink himalayan salt, natural sugars, water w/lemon, etc).

      Don’t worry about healthy eating being too expensive. You will just need to prioritize what you buy and will also find that making a lot of things at home from scratch is way less expensive than buying a boxed version at the grocery store. It’s much better to invest in healthy foods for your health now than have to worry about health problems later.

      Whew…sorry to go on so long. Keep in touch and let me know how you are doing ;)

  • DAWNALLA

    Karielyn I am so thankful that I found your Site! I think some things are just meant to be. I never really thought about juicing but I am very interested in it now. I love that I can make some of your recipes and not feel guilty. I am going to make my health a priority. Thank you for the numerous tips! Wow this is some wonderful information!

    • Karielyn

      Hi! Great news! I think juicing is a great place to start. I go through juicing phases but I know without a doubt that when I do juice, I eat super healthy the rest of the day so I know it would be a good incentive for you.

      Once you get that live nutrition you won’t crave the starchy processed foods.

      And after about a week or so of no processed sugar, you won’t crave that either (at least that’s what happened for me).

      I also have a good friend that is currently doing a 90 juice fast and she lost 30 pounds in the first 45 days.

      Try replacing one meal with a power juice like greens and beets with a little sweetness and will greatly benefit your health and weight loss efforts.

      I would recommend 24 – 30 ounces as a meal replacement because anything smaller might not keep you satisfied while you are still eating regular food.

      Good luck..I’m so proud of you ;)

  • Miriam

    So yummy!!! :) I used honey instead of maple syrup, but they were so good!

    • Karielyn

      Hi Miriam! I’ve used both raw honey and maple syrup before and actually like the raw honey better as well (as long as it’s blended in well and not lumpy!)

      I’m glad you enjoyed the recipe and I appreciate you taking the time to leave feedback ;)

  • DAWNALLA

    I just made these tonight and they are DELICIOUS! I used the mini paper baking cups and I got 18 total. These have such great flavor and it is nice to have a treat like this and know that it is healthy. I just ate one. I wanted a 2nd one but I realized that I was satisfied. Now I will have something to look forward to tomorrow. Have a wonderful holiday!

    • Karielyn

      Hi Dawn! What an excellent idea to use the smaller/mini paper baking cups…not only do you get more servings from the recipe (yay!) but you have even better portion control.

      I definitely find these are very satisfying and only need about a 1/2 to sometimes even a 1/4 of a big one at a time.

      Just keep them in the freezer and grab one whenever you need a little treat.

      Thanks for the feedback and I’m glad you enjoyed them ;)

  • [...] cravings in a little: adding a dollop to a delicious smoothie only occasionally, and even making a lower-in-badness version of those tasty peanut butter cups, mainly because I could easily eat them always, and I’m not sure Reese would be so kind to me [...]

  • Jane

    My first batch was the recipe from Loving Earth so I’m trying yours tonight! I cut the recipe in 1/2 and added the coacoa mixture before freezing. I then added some trader joes coconut flakes! Thanks for the recipe!

    • Karielyn

      Hi Jane! Adding the coconut flakes is a great idea…I might try that next time I make them!

      Thanks for the tip and leaving feedback on the recipe…I really appreciate :)

  • Radha Pappas

    Hi there,

    These look loverly and I can’t wait to try them. Just out of curiosity, where did you get your information on iodized salts being toxic? From everything I’ve read, it seems ok. Did I miss something?

    Thanks so much for the beautiful recipes.
    Radha

    • Karielyn

      Hi Radha! Thank you for your kind comments!

      If you do a google search for “dangers of iodized salt”, you can find lots of articles describing the detrimental effects it has on our bodies. Here’s a good one that gives a detailed overview: http://www.globalhealingcenter.com/natural-health/dangers-of-salt/

      I’ve read somewhere a while back (I can’t remember where off hand) that it takes up to four hours for our bodies to try to eliminate the iodized salt from our of bodies because it sees it as a toxin.

      Basically it’s highly processed and refined and all the minerals have been removed except for two.

      Pink himalayan salt is unprocessed, unrefined and has 84 minerals (plus other health benefits) which is why it is my salt of choice.

      When I used to eat iodized salt (or eat something outside of my home that has it as an ingredient), I retain fluid very badly. This does not happen when I use the pink himalayan salt. It’s still salt though, so should be used in moderation.

      I hope this helps and that you enjoy the peanut butter cups if you make them :)

  • Kellie

    Is there any substitution for the coconut oil? my mom cant have coconut and i wanted to make these for her. Thanks!

    • Karielyn

      Hi Kellie! I’ve been thinking and I’m not really sure about the coconut oil. It’s mostly used to “hold” everything together after it solidifies after being in the freezer.

      I looked up substitutions for coconut oil and there are some good ideas listed here: http://goneraw.com/forum/what-can-i-use-replace-coconut-oil

      One comment that looked interesting was someone mentioned that even though a person could be allergic to coconut, that the oil is actually different? I’m not sure if that would apply in your mother’s case.

      I hope you find an alternative to work and if you do, I love if you’d come back and let me know :)

  • Jenny

    Holy moly I can not wait to try these!!! Did you mini muffin tin or regular? Also did you use paper liners or cooking spray? Thanks so much !

    • Karielyn

      Hi Jenny! I used the standard size silicone muffin cups, but you can use any size you’d like (especially the smaller ones to help with portion control lol!)

      I’ve received feedback that the paper muffin cups work well too.

      With the silicone cups, you don’t have to line them with paper or with cooking spray…after they harden up in the freezer, they just pop right out.

      I can’t wait for you to try them…you will love them ;)

  • Jenny

    Wow so 182 calories for a standard muffin size!! That’s amazing!! I will let you know after I make them tonight! I can’t wait! Thanks so much for this healthful recipe

    • Karielyn

      Hi Jenny! You will be surprised too that one cup will keep you satisfied. Sometimes, I even cut mine into 1/4 sized pieces and just nibble on one throughout the day.

      I’ll keep my fingers crossed that you give them a thumbs up ;)

  • Melanie

    These were GREAT! I had a new brand of organic p’nut butter that was a little runny & I was unhappy with it, but mixing it with coconut oil & chilling helped firm it up nicely. I think next time I will put a little chocolate, then p’nut butter, then chocolate :-). Thanks for the recipe.

    • Karielyn

      Hi Melanie! I’m so glad to hear that you enjoyed them!

      That’s one thing I really like about using coconut oil with raw/no-bake treats…it’s the key to making them harden which is the case with these peanut butter cups.

      Just make sure you keep them chilled or they will get soft and messy ;)

  • Jessica

    Can I use raw agave nectar instead of maple syrup?

  • […] made with coconut oil.  We make these every month or two and they are big hit in my house.  The Healthy Family and Home has a good recipe to […]

  • Kyle

    Hi,
    You’re peanut butter cups look delicious. I tried not to, but I couldn’t help chiming in about iodized salt and GMOs. Iodine salts are added to table salts because most vertebrates (including us) need them. Iodine naturally makes its way into enough food for some people, especially those who live near oceans, but are scarce inland and at high elevation. Without enough iodine, a growing child’s thyroids won’t produce critical growth hormones, resulting in cognitive and physical disabilities. In adults, lack of iodine causes goiters, which is what old-timey mountain men were hiding under their big bushy beards. The axototl salamander is a good example of iodine’s role in development. This species of salamanders lives in iodine-poor lakes and never metamorphoses into a normal air-breathing adult like most amphibians. Rather, it has adapted to become reproductive in its juvenille form. Anyway, iodizing table salt is a hugely successful public health program that has prevented a tremendous amount of morbidity in the world.
    About GMOs: there are absolutely ecological and environmental concerns associated with transgenic (GMO) crops, but those are rarely if ever brought up by people who are concerned about GMOs. There is so far only one case of a documented adverse health effect of GMO crops that has to do with Brazil nuts and nut allergies. GMOs like Bt- crops are highly specific and can greatly reduce or sometimes eliminate the use of broader spectrum insecticides, many of which have well documented and unpleasant mammalian health effects. The people who are at risk of dangerous exposure to these pesticides is almost never the people consuming the food, but very commonly the people that work on the farms. Migrant laborers are often put in fields to apply pesticides with absolutely no safety training or safety equipment. Monsanto is a terrible amoral company, but I think it is very important to make a distinction between the technology of GMOs and the business practices of huge unaccountable corporations.

  • […] Healthy Peanut Butter Cups | The Healthy Family and Home. […]

  • […] made Homemade Peanut Butter Cups that she raved about. They only had four ingredients! Don’t they look […]

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