6 tablespoons peanut butter (or almond butter if you prefer)
3 tablespoons coconut oil, liquefied
3 tablespoons honey (rice malt syrup if you prefer)
2 tablespoons cacao powder (*higher nutritional value - see notes below) or cocoa powder
1/2 teaspoon concentrated natural vanilla extract
pinch of salt
1/2 cup nuts of your choice, crushed (I used 1/4 cup almonds + 1/4 cup cashews)
Place all ingredients except nuts into a medium sized bowl and mix until it is well combined and gooey. Stir in the nuts. Pour the mixture into a silicone mini muffin tray (should fill around 12 holes). Place in the fridge (or freezer if you want to eat it quick!) to set and store.
You don't have to use a mini muffin tray to set, you could use a standard silicone tray and cut up into slices, but I find the portion control of the mini muffin tray works well.
I like to pop one of these in my kid's lunch every now and then for a treat. I keep some frozen in a snap lock bag and just take one out and put in his lunchbox in the morning - by lunchtime it's still holding it's shape (he has an icepack in his lunchbox).
Cacao powder vs cocoa powder - what's the difference?
It might look the same, but it’s not. Cocoa powder is raw cacao that’s been roasted at high temperatures. Roasting changes the molecular structure of the cocoa bean, reducing the enzyme content and lowering the overall nutritional value.
Health benefits of cacao
Cacao powder is known to have a higher antioxidant content than cocoa. Studies have shown cacao can:
- lower insulin resistance
- protect nervous system
- shield nerve cells from damage
- lower blood pressure
- reduce risk of cardiovascular disease
- guard against toxins
- boost your mood
- provide minerals (magnesium, iron, potassium, calcium, zinc, copper & manganese)
Amanda is a registered personal trainer and certified boxing instructor who specialises in fitness for women. Her goal is to inspire women of all ages to enjoy living an active, healthy life!
As a Mum of an active boy and baby girl and owner of Perth-based personal training company She’s a Knockout, Amanda is dedicated to empowering women to be fit, strong and confident in themselves.