Tag Archives: Healthy Desserts

Easy and Healthy Peanut Butter Dessert Recipes

09 Sunday Jun 2024

Posted by in Recipes

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“Happiness is a spoonful of peanut butter.” — Charles M. Schulz

Who doesn’t love the rich, creamy taste of peanut butter? From adding it to oatmeal and shakes to simply eating a spoonful from the jar, indulging in all-natural peanut butter is a quick way to add protein to your diet intake while satisfying your sweet tooth at the same time.

So, if you’re looking for a quick snack, post-workout treat, or an easy dessert to impress your friends and family, these peanut butter recipes are sure to hit the spot. They are healthy recipes with no added white flour, white sugar, or brown sugar and each recipe is crafted to bring out the best of peanut butter’s flavor while keeping the ingredients wholesome and nutritious.

Peanut Butter Cookies
Super easy to make and bake with only two ingredients.

Ingredients:

  • 1/2 cup (128 g) all-natural peanut butter (smooth)
  • 2 tbsp (30 ml) raw honey

Instructions:

  • Preheat oven to 350°F (177°C).
  • Line a large baking sheet with parchment paper or silicone baking mat.
  • Add the peanut butter and honey into a large mixing bowl. Stir with a spatula until the honey is completely incorporated into the peanut butter. Your mixture should become slightly thicker after mixing in the honey.
  • Place your mixing bowl into the fridge and refrigerate the dough for about 20-30 minutes. The dough will turn slightly firmer when refrigerated. It will not be as firm as regular dough, but it will be firm and thick enough for you to scoop out with a cookie scoop.
  • Using a 1 tbsp cookie scoop, scoop dough and place onto a prepared cookie sheet, spacing the dough balls about 2 inches apart. Press down on each dough ball with the back of a metal spoon or the bottom of a glass cup so that it forms a thick round disk. If desired, you can make a crisscross pattern with the back of a fork. It is a little tricky because the dough is so sticky. I recommend slightly wetting the fork so that the dough doesn’t stick as much to it.
  • Bake cookies for about 8-9 minutes. When the cookies are done, they should be lightly brown around the edges and the surface should look done. Watch the oven closely during the last few minutes of baking because the cookies can overcook easily. Let cookies fully cool on cookie sheet before removing.
  • Yields 9 cookies.

Nutrition per cookie: 93 calories, 7g fat, 7g carbs, 4g protein, 4g sugar

Peanut Butter Oatmeal Cookies
A crunchy, lightly sweet snack made from three ingredients.

Ingredients:

  • 1/2 cup (128 g) all-natural peanut butter (smooth)
  • 1/4 cup (59 ml) pure maple syrup
  • 1/2 cup + 2 tbsp (50 g) quick oats

Instructions:

  • Preheat oven to 350°F (177°C).
  • Line a large cookie sheet with parchment paper or silicone baking mat.
  • Add the peanut butter, syrup, and oats into a large mixing bowl. Stir until maple syrup is completely incorporated into the peanut butter and oats are fully coated. Your mixture should resemble a thick cookie dough.
  • Portion the dough into 1 tbsp pieces. Take one piece of dough and roll between palms until it forms a round ball. Place it onto your prepared cookie sheet and then flatten the dough ball until it becomes a round disk (about 1/4 inch thick). You can do this with the back of a metal spoon, the bottom of glass cup, or your fingers. Space cookies about 1/2 inch apart. The cookies don’t spread during baking, so you don’t need to space them out as much.
  • Bake cookies for about 9-10 minutes (I baked mine 10 minutes) or until the surfaces look cooked. Let cookies cool completely on the cookie sheet before removing.
  • Yields 15 cookies

Nutrition per cookie: 81 calories, 5g fat, 33g carbs, 2g protein, 3g sugar

Peanut Butter Pie
A PB pie without cream cheese, cool whip, or a graham cracker crust.

Ingredients for crust:

  • 1 cup (125 g) walnuts or pecans raw and unsalted
  • 1 cup (125 g) cashews raw and unsalted
  • 2 tbsp pure maple syrup or raw honey
  • 2-3 tbsp almond milk or other milk of choice
  • 2 tsp pure vanilla extract
  • 1 tsp cinnamon
  • 1/4 tsp salt

Ingredients for pie:

  • 1 cup (250 g) all-natural peanut butter (smooth)
  • 3 medium-large bananas ripe (very yellow or with many brown spots)
  • 3 tbsp almond milk or other milk of choice
  • 2 tsp pure vanilla extract
  • 1/4 tsp salt
  • 1/3 cup dark chocolate chips mini or regular (optional)

Instructions:

  • In a food processor, add walnuts, cashews, maple syrup, almond milk, pure vanilla extract, cinnamon and salt. Process until a ball of dough forms, stopping and scraping the sides of the bowl. Be careful not to over process the crust into a nut butter. Transfer “the dough” to a 9″ pie dish and flatten on the bottom and sides with your hands to make a pie shell. You can make a pretty rim using the fork. Set aside
  • Add the peanut butter, bananas, almond milk, vanilla extract, and salt to the bowl of a food processor. Process until smooth, pausing and scraping the sides of the bowl.
  • Pour the filling into the prepared crust. Smooth top with a spatula. Sprinkle with chocolate chips (optional). Cover with plastic wrap and freeze for 3-4 hours or until frozen.
  • Thaw on a counter for about 30 minutes before slicing and serving.
  • Yields 10 servings.

Nutrition per slice: 382 calories, 28g fat, 25g carbs, 12g protein, 12g sugar

Peanut Butter Cake
Perfect as a treat, after a workout out, or even breakfast.

Ingredients for cake:

  • 1 1/2 cups(150g) oat flour, or ground oats
  • 1/2 cup (75g) rice flour
  • 1/2 tsp salt
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 cup (125g) all-natural peanut butter (smooth)
  • 1/4 cup (60ml) pure maple syrup, raw honey, or agave
  • 1/4 cup (65g) unsweetened applesauce
  • 1 cup (250g) Greek plain or vanilla yogurt
  • 2 tsp pure vanilla extract
  • 3 large eggs

Ingredients for frosting:

  • 1/2 cup (125g) Greek plain or vanilla yogurt
  • 1/4 cup (65g) natural peanut butter (smooth)
  • 1 tbsp pure raw honey

Instructions:

  • Preheat your oven to 350°F (180°C). Line an 8-inch square cake pan with parchment paper.
  • In a medium bowl, whisk together the oat flour, rice flour, salt, baking powder, and baking soda.
  • In a separate large bowl, combine the peanut butter, maple syrup, and applesauce. Use an electric mixer to beat until the mixture is smooth and creamy.
  • Add the Greek yogurt and vanilla extract to the peanut butter mixture. Mix until well combined.
  • Add the eggs one at a time, beating well after each addition until fully incorporated.
  • Gradually add the dry ingredients to the wet ingredients, mixing until just combined. Be careful not to overmix the batter.
  • Pour the batter into the prepared cake pan and spread it out evenly.
  • Bake in the preheated oven for 35-40 minutes.
  • Let the cake cool in the pan for 5 minutes, then transfer it to a wire rack to cool completely.
  • While the cake is cooling, prepare the frosting. In a small bowl, mix the Greek yogurt, peanut butter, and honey until smooth.
  • Once the cake has cooled completely, spread the frosting evenly over the top. Smooth the top with a spatula.
  • Yields 9 servings.

Nutrition per piece: 331 calories, 16g fat, 33g carbs, 15g protein, 11g sugar

Peanut Butter Banana Ice Cream
Naturally sweetened and decadent enough to satisfy a sweet tooth.

Ingredients:

  • 3 frozen (12 ounces) bananas
  • 3 tbsp (45 grams) all-natural peanut butter (smooth)
  • A splash of pure vanilla extract or a pinch of salt (optional)
  • 1 tbsp (15 grams) all-natural peanut butter (smooth) for drizzle toping (optional)
  • Nuts of choice or banana slices as toppings (optional)

Instructions:

  • Cut the frozen bananas into coins. Place in the bowl of a large food processor fitted with an “S” blade. Add in the peanut butter and optional vanilla and/or salt.
  • Process until the mixture is smooth, stopping to scrape down the sides of the food processor, as needed. It is ready to serve when it has a soft-serve consistency, which can take 2 to 3 minutes of processing.
  • Serve immediately as a soft-serve style dessert, or transfer to a sealed container and store in the freezer for 1 to 2 hours for a firmer, scoop-able ice cream. When serving, top with drizzled peanut butter, sliced bananas, or springle with chopped nuts.
  • To make the peanut butter drizzle, add about one tablespoon (or more if desired) of all-natural peanut butter (smooth)to a microwave safe bowl. Heat on high for 20 seconds. Stir. Heat again for 10 seconds. Stir. Repeat in 10 second increments until the peanut butter falls easily from your spoon then drizzle over the ice cream to be served.
  • The banana ice cream can be stored in an airtight container in the freezer for up to 2 weeks without the flavor being affected but see the notes in this post about making it scoop-able again.
  • Yields 3 servings.

Nutrition per serving: 201 calories, 8g fat, 33g carbs, 5g protein, 16g sugar

Try these recipes out and enjoy the delightful combination of taste and health. Feel free to use any other nut or seed butter you like instead of peanut butter. Cashew butter, almond butter, or sunflower seed butter will all work! Use a 1:1 ratio. Happy baking and happy indulging!

Be Fit. Be Strong. Be Well.
Adriana

Healthy Banana Desserts

03 Monday Mar 2014

Posted by in Diet, Health and Wellness, Nutrition, Paleo, Recipes

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week98Who doesn’t love bananas? Who doesn’t love desserts? Combine them together and it’s a win-win sweet ending to any meal or a delicious treat when snacking in-between.

Perhaps you remember my mentioning how bananas are my Mother’s favorite fruit. In “The Bulging Benefits of Bananas,” I shared how Mom would always buy a bunch or two from the grocer, encourage us to snack on these white soft fruits every day, and how she would add several into delicious homemade meals and, better yet, desserts.

I also cited how bananas are loaded with nutrients, vitamins, and minerals, including potassium, fiber, B vitamins, tryptophan, and the good sugars – glucose, fructose and sucrose. And how eating this fruit daily has ample health benefits, such as fighting depression, curing hangovers, relieving morning sickness, and helping to protect against kidney cancer, diabetes, osteoporosis and blindness, and more. Plus benefits one who never think of – reducing the itch and swell of a mosquito bite by placing the inside of the banana peel against it and the same for removing warts.

But let’s get back to the desserts. Bananas make an excellent ingredient to add to cakes, cookies, pies, puddings, and more. They are especially delish when paired up with peanut butter, oats, apples, or dark chocolate.

Since healthy desserts are often hard to find, I thought I’d share a few of my favorite banana desserts. Try one or try them all!

Banana, Apple and Almond Butter Smoothie
In a blender, add 2 frozen bananas (peeled and cut in chunks), 1 medium apple (cored and quartered), 1/4 cup almond butter, 1/2 cup almond milk (or soy milk, non-fat milk, or coconut water), and 1 pinch nutmeg (optional). Blend until smooth. Add ice for additional thickness.

Banana, Apple and Walnut Bread
Preheat oven to 350°F. Lightly spray a 9-inch loaf pan. In a medium-sized bowl, mash 2 ripe bananas with a fork. Add 1 peeled and diced apple, 1/2 cup Sucanat or Stevia, 1 3/4 cups whole-wheat flour, 1/2 cup applesauce, 1 teaspoon baking soda, 1 teaspoon salt, and 1 teaspoon cinnamon to the bowl, and mix well. Pour into greased pan, and sprinkle with chopped 1 tablespoon chopped walnuts. Bake for 40 to 50 minutes or until a toothpick inserted in the middle comes out dry. Cool in pan for 15 minutes, and then transfer to a cooling rack.

Banana Carrot Cake with Blackberries
Preheat oven to 350°F. Mash 2 large and ripe
 bananas with a fork, add 3 eggs and 2 tablespoons coconut oil and whisk together. Add 3/4 cup almond milk, 1/2 cup brown rice flour, 1 cup rolled oats, 1 tablespoon chia seeds (optional), 1 teaspoon vanilla, a pinch of salt, and a pinch of saffron. Stir. Shred two carrots and ground 1 cup walnuts. Add to the mixture and stir. Grease the inside of 2 large 8-inch tartlet tins with coconut oil. Pour the batter into the tins and bake for about 30 minutes. Serve the cake while warm and top each with fresh blackberries and roasted almonds.

Banana Cream Pie
Peel 4-6 ripe bananas and cut in half. Place in a Ziploc bag or container and freeze overnight. For the crust, add 2 cups of unroasted, unsalted almonds into a food processor and process until ground. With processor still running, add a touch of maple syrup in a slow thin drizzle. Press crust mixture into a medium size pie plate with your finger, spatula, or wooden spoon. Next, fill crust with a generous amount of banana ice cream using a spatula or wooden spoon to evenly distribute and smooth out. Top pie with fresh fruit – blueberries, strawberries, raspberries, or blackberries.

Banana Foster
Peel 3 large firm ripe bananas and cut into medallions. Heat one tablespoon of coconut oil over medium heat in a large, heavy skillet and add bananas. Cook for 2-3 minutes, just until tender and turns brown. Serve warm over banana ice cream or Greek yogurt.

Banana Ice Cream
Peel 2 medium bananas and cut into medallions. Freeze until it hardens, about an hour or two. Remove and blend in a food processor or blender until smooth and creamy. Add 3 tablespoons almond butter and teaspoons honey and blend OR add 3 tablespoons unsweetened cocoa powder, 2 tablespoons coconut milk and 1/2 teaspoon vanilla. Both combos are delish or toss in fresh berries. You can also just eat just plain. Transfer to freezable container and freeze for a few more hours. Then serve and indulge!

Banana Muffins
Preheat oven to 325°F. Mash 2 very ripe bananas with a fork until mostly smooth. Stir in 2 eggs, coconut 1/4 cup melted coconut oil, 2 tablespoons honey, 1 teaspoon vanilla, 1 teaspoon cinnamon, 1 teaspoon and apple cider vinegar. Additional optional add-ins include: 1/4 cup shredded coconut, 1/4 cup chopped nuts or seeds, 1/4 cup shredded carrot or shredded zucchini, 1/4 cup dried cranberries or raisins, or 1/4 cup dark chocolate chips. Mix together 1 cup almond flour, sifted 1/4 cup coconut flour, 1/2 teaspoon salt, and 1 1/2 teaspoon baking soda. Add to mixture until well blended. Let batter rest for 5 to 10 minutes to allow the coconut flour to absorb the liquids. Fill paper-lined or well-greased muffin tins 2/3 full and bake 15 to 20 minutes. Test for doneness with a toothpick. Cool for 10 minutes then remove muffins to a wire rack. Makes 12 regular-size muffins.

Banana Oatmeal Cookies
Preheat the oven to 350°F. Mash 3 ripe bananas and mix with the 3 cups oats (preferably not instant), 1/2 cup skim milk and 1 egg. Add in 2 tablespoons Stevia (or other sugar substitute), 1/2 teaspoon vanilla extract, 1 teaspoon of cinnamon, and 1 tablespoon peanut butter (optional). Other optional add-ins area 1/2 cup dark chocolate chips or raisins. Grease a cookie tray with cooking spray and spoon the mixture on to make around 9 large cookies. Bake for 20-25 minutes until golden brown. Store in an airtight container.

Banana Peanut Butter Pudding
Puree 15 ounces chickpeas (or 15 ounces garbanzo beans), 1 banana, 2 tablespoons peanut butter, 1 tablespoon honey, 1 teaspoon honey in a blender, food processor, or hand blender. Spoon into serving bowls and refrigerate before serving.

Frozen Chocolate-Covered Bananas
Line a baking sheet with parchment or wax paper. Peel and cut 4 large ripe bananas into thirds crosswise. Insert a Popsicle stick into each piece of banana. Cover each piece with melted dark chocolate using a rubber spatula and sprinkle with shredded coconut or crushed nuts. Place the bananas on the baking sheet and freeze until frozen, about 2 hours. Indulge or store airtight in the freezer for up to one week.

Be Fit. Be Strong. Be Well.
Adriana