Peanut butter cookies made a little less naughty

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Peanut butter cookies made a little less naughty.

peanut butter cookies

Let’s start with the best bit first (the cookies), and below the recipe I will go more into detail as to why.

Ingredients:

-           ¾  cup natural peanut butter

-          ¼  cup coconut sugar

-          ¾ cup almond flour (or almond meal)

-          1 teaspoon of baking soda

-          2 free range eggs

-          11 dark chocolate chips (the big button ones)

 

Instructions

1)      Preheat the oven to 180 degrees Celsius. Grease a baking tray with coconut oil.

2)      In a large mixing bowl, mix all the ingredients (excluding the chocolate chips) together until the mixture forms a big ball.

3)      Break the ball into 11 smaller balls (I use a tablespoon for this), then press the balls flat onto your baking tray. Keeping in mind to leave plenty of room between each disc as the biscuits will expand in the oven.

4)      Press a dark chocolate chip into each cookie then bake for 10-12 minutes.

1 2

5)      Remove from the oven and allow to cool.

6)      Enjoy

 

Protein Carbs Fats Calories
If you eat all 11 43.6 154.8 200.3 2911
Each 3.9 14.1 18.2 264.6

 

So how is it considered “a little less naughty”, and why is that important.
Now you have seen the recipe and the finished product you may be thinking “WOW 264 calories in each serve, that’s high”. Yep, they are like most cookies, still very calorie dense and as such, should be treated as a sometimes food.

Well, the way in which we see food varies person to person through a plethora of reasons.

One being exposure;-

The importance of eating a variety of foods is widely known, and although this being the case many still don’t venture too far from their norm. One way to break down neophobia (the fear of new foods), is through repetitive exposure using familiar foods that the person already has a positive experience with, in this case both peanut butter and cookies.

By making a few small changes to a recipe you can start to see plenty of increased health benefits. But its’s important to keep in mind when trying to lose weight both your calories and macronutrients rule above all else.

Here are the swaps we made

First was swapping normal cane sugar for coconut sugar, Why?
Coconut sugar has a lower GI (Glycemic Index), meaning it will release slower into the blood when compared to normal cane sugar, causing less of an insulin and energy spike for more sustainable energy use.

Swapped plan flour for almond flour, why ?
Almond flour is low in carbohydrates, high in fiber and a high source of protein, this means it too takes longer to absorb into the blood stream and helps keep you feeling fuller for longer. Almond flour is made from crushed almonds, so it also makes it gluten-free.

Swapped milk chocolate for dark chocolate, why ?
Milk chocolate contains less of the cocoa bean and is often more diluted with sugar, milk and cream. This lessens the amount of antioxidants while also increasing its sugar content. Dark chocolate also is higher in Flavonoids that may help to lower blood pressure.

There are always improvements that could be made, in this recipe you could still swap peanut butter for almond butter it would keep the recipe high in calories but it would also increase the amount of vitamins, minerals, and fiber.

Enjoy this treat and never stop trying new foods, you may just be surprised.

 

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About the Author:

Hi my names Nathan Perry Over 6 years ago I decided to take on the challenge of starting my own Personal Training Business “Newstage Personal Training”. Seeing many around me struggle with the ups and downs of fat loss I decided to make it my personal mission to do whatever it took to acquire the many skills required to be a fat loss specialist. Since starting I have helped hundreds of Newcastle and hunter locals get a fresh outlook on life while attaining a body they never thought possible. If you would personally like to find out more about me, feel free to add me on facebook on https://www.facebook.com/nathan.perrypt