Coconut & soy nut butter minis {no-bake}

These have quickly become a favorite treat in our home. This recipe calls for soy nut butter; however peanut butter (or almond butter) would also work. Soy nut butter is lower in saturated fat and calories than peanut butter. Soy nut butter contains the same amount of protein as peanut butter. [1] 

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‘Wowbutter’  brand is non-GMO, gluten and dairy free. It’s found at grocery stores and retails for under $4 per jar.

Coconut oil is an excellent source of medium chain fatty acids and contains antimicrobial properties.

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‘Coconut oil’s antimicrobial properties also prevent the overgrowth of bad bacteria and fungal infections such as candidiasis, making coconut oil a useful method for colon cleansing.’ [2]

‘Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It increases digestion and helps to absorb fat-soluble                                               vitamins.’ [3]

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Flax seed is an excellent source of Omega 3’s and adds fiber. You can add ground or milled flax seed to any baked goods; such as oatmeal, cookies, and muffins for added fiber.

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Dark chocolate contains antioxidants. Look for a dark chocolate with at least 70% cocoa for the health benefits- the first ingredient listed should be cocoa (not sugar).  We love this Pascha Organic Dark Chocolate.  It’s nut-free, dairy free, egg free, gluten free and non-GMO.

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Ingredients:

  • 1/3 cup melted organic coconut oil
  • 5 oz. organic shredded coconut (unsweetened)
  • 2-3 Tbsp. ground or milled flax seed
  • 1/2 cup soy nut butter
  • 1 – 3.5 oz bar of dark chocolate.
  • Crust:
  • Graham crackers, 1 sleeve
  • 1/2 cup melted organic coconut oil
  • 2 Tbsp. organic honey
  • 1 tsp. vanilla extract
  • Pinch of salt
  • Crust: Crush 1 sleeve of graham crackers finely. Melt 1/2 cup coconut oil over low heat. Add honey and a pinch of salt.  Mix with graham crackers and ground flax seed in bowl, transfer immediately to mini muffin tin. (Hint: If crust mix seems too dry, heat an extra 1/4 cup of coconut oil and slowly add to graham mixture). Press firmly into wells 1/3 full.
  • Filling: Melt 1/3 cup coconut oil over low heat. Add vanilla extract.  Mix with shredded coconut and soy nut butter in bowl. Press firmly into each well to the top.
  • Dark chocolate topping: In a small glass bowl, break chocolate into 1/4 to 1/2 inch pieces. In 20 second intervals in microwave, melt the dark chocolate, stirring often, until melted. Drizzle over the minis immediately.
  • Refrigerate for at least 1 hour and gently remove from muffin tin.

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You can also fill a square dish and cut ‘bars.’

Coconut minis will keep fresh for up to 1 week in refrigerator. I always immediately freeze half. These pack a rich nutrient punch and are a simple after dinner treat. They pair well with a cup of coffee.  A small serving will satisfy any sweet tooth.  The flavors blend wonderfully together and they have a light coconut flavor.


Sources:

[1] Soy Nut Butter vs. Peanut butter by Graham Ulmer. Livestrong.com

[2[ Coconut oil as a colon cleanser by Eshe Asale. Livestrong.com

[3]  The surprising Health Benefits of Coconut oil. By Pina LoGiudice ND, LAc, Siobhan Bleakney, ND, and Peter Bongiorno ND, LAc Co-Medical Directors of Inner Source Health in New York

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