Download Fat-Burning Chocolate Peanut Butter Snack

Fat-Burning Chocolate
Peanut Butter Snack
Ingredients:
•
1 to 2 teaspoons all-natural peanut butter
•
2 teaspoons oats
•
2 teaspoons flaxseeds
•
1-2 teaspoons crushed (or slivered) almonds
•
1 square of dark chocolate (approx. 10 grams or 1” x 1”)
Directions:
1. Mix the oats, flaxseeds, and crushed almonds together.
2. Turn your oven to broil and then spray a pan with 100% all-natural olive oil cooking spray. Spread the oats/
seeds/almond mixture on the pan and place in the oven for just a few minutes – until toasted golden brown.
3. Spread the oats/seeds/almond mixture on a plate next to 1-2 teaspoons of peanut butter.
4. Using a cheese grater or potato peeler, grate the piece of chocolate in a small pile next to the peanut butter.
5. Dip fork all the way into the peanut butter so that both sides of the tongs are coated with a thin layer of peanut
butter.
6. Dip one side of the fork into the oats/seeds/almond mixture and the other side into the chocolate shavings.
7. Enjoy this delicious healthy treat, conquer cravings, and stay full, satisfied, and energized for hours!
Nutritional Info:
Servings
Calories
HEALTHY FAt
Carbs
Fiber
Sugars
Protein
1
183
11g
15g
6g
2g
7g
Recipe for 5 servings
Recipe for 10 Servings
Recipe for 20 Servings
•
1.5 to 3 tablespoons all-natural
peanut butter
•
3 to 6 tablespoons all-natural
peanut butter
•
1/3 cup to 3/4 cup all-natural
peanut butter
•
3 tablespoons oats
•
6 tablespoons oats
•
3/4 cup oats
•
3 tablespoons flaxseeds
•
6 tablespoons flaxseeds
•
3/4 cup flaxseeds
•
1.5 to 3 tablespoons crushed
(or slivered) almonds
•
3 to 6 tablespoons crushed (or
slivered) almonds
•
1/3 cup to 3/4 cup crushed (or
slivered) almonds
•
3 small squares of dark
chocolate (approx. 30 grams)
•
6 small squares of dark
chocolate (approx. 60 grams)
•
12 small squares of dark
chocolate (approx. 120 grams)
How to Choose the Healthiest Kind of Peanut Butter
“Regular” peanut butters are the common brand names we all knew growing up, such as Jiff and
Skippy. These are not the best option, as they usually contain added sugar, hydrogenated oils,
and preservatives. I suggest you choose the “100% natural” kind explained below.
Peanut butter spreads, such as Nutella, contain only about 60% peanut butter and have 21 grams
of sugar per servings. Definitely not the best choice for fat loss (or good health in general).
I recommend “100% natural” peanut butter that’s either freshly ground in the store or a national
brand, such as Adams 100% Natural Peanut Butter. Natural peanut butters usually just contain
peanuts and sometimes a little salt as well (no sugar, trans fats, or hydrogenated oils). You don’t
need to shop in health food or specialty-food stores to find 100% natural peanut butter, as most
grocery stores carry them.
The Various Kinds of Oats to Choose from
Steel cut oats are whole oats that have simply been cut into two or three pieces by
steel cutters to produce rough, coarse oatmeal. They have the most fiber and because
they’re the least processed, they retain the most nutrients.
Rolled oats (also known as “old fashioned oats”) are steel cut oats that have been
softened with steam and then rolled to produce flakes. These are more nutritious than
instant oats, as they’ve had less processing, but not as healthy as steel cut oats.
Instant oats have a softer consistency, but are heavily processed, steamed, rolled,
steamed again, dehydrated, and then toasted. All the processing strips a lot of the
nutrients away, so they are the least nutritious.
Tips on Buying Flaxseed
Flaxseed comes in a variety of forms, including whole flaxseed and
milled flaxseed. Whole flaxseed is the kind shown in the video and can
also be used as a healthy, crunchy breading or as a textured topping for
yogurt, for example. Milled flaxseed is more commonly used as a flour
substitute or a thickening agent. It also works well in protein pancakes.
You can find all varieties of flaxseed in the bulk section of your local
grocery store at a very reasonable price.
Tips on Buying Almonds
Choose raw, plain almonds rather than cooked (nutrients lost) and/
or sweetened almonds (added sugar). You can find crushed or slivered
almonds in the bulk section of your local grocery store at almost half the
cost of those with fancy packaging and big advertising budgets.
How to Choose the Best Kind of Chocolate
First, try 70-85% dark chocolate, as it’s lower in sugar and calories and packs the most
beneficial antioxidants and flavonoids. Milk chocolate, on the other hand, has fewer
antioxidants and flavonoids and considerably more sugar and calories.
Choose chocolate that doesn’t list “alkali” or “Dutch-processed cocoa” among the
ingredients. This means the beans were prepared using a process known as “dutching”,
which reduces the amount of beneficial antioxidants and flavonoids.
5 Different Versions of this Recipe
Post-Workout Chocolate Peanut Butter Snack
First, try stirring in 1 teaspoon of protein powder into your peanut butter (make sure peanut butter is
at room temperature so it’s easy to stir). This additional protein is very important after a workout
for muscle recovery and repair.
Next, simply substitute the crushed almonds for 1 tablespoon of raisins. It’s very important
that you include a simple carb, such as raisins, to replenish glycogen lost during your
workout. It’s also important that you limit fats (almonds), as they slow the rate at
which glycogen can get back to your muscles. So, substituting raisins for almonds
is perfect for after a workout.
Raisins are rich in B vitamins, which are important for muscle recovery after a
workout. Raisins are also a great source of iron, which supports your immune system
and helps produce amino acids (the “building blocks” of protein). Finally, they’re a great
source of potassium, which aide in muscle contraction.
Digestive Health Chocolate Peanut Butter
One of the best foods to help digestion is bananas, as they help restore normal
bowel function. They also replenish electrolytes and potassium and are a good
source of fiber. In addition, bananas are rich in pectin and act as a prebiotic,
stimulating the growth of friendly bacteria in your intestines. Finally, they produce
digestive enzymes to assist in absorbing beneficial nutrients.
Simply cut a 1/2 of a banana into about 6 to 8 slices. Stick your fork in one slice at a time and dip into peanut butter, the
oats/seeds/almonds mixture, then peanut butter again, and then the chocolate shavings.
Tropical Granola
After mixing the oats, flaxseeds, and crushed almonds together in a bowl, add one
teaspoon of coconut oil (peanut butter and chocolate not needed in this recipe)
and microwave for 30 seconds.
Next, add 2 teaspoons pineapple juice, 1 teaspoon shredded coconut, and 1
teaspoons dried pineapple and stir well. Spread on a large wax-paper-lined baking
sheet and broil for just a few minutes. Remove from oven and let cool completely.
Almond Joy Granola
After mixing the oats, flaxseeds, and crushed almonds together in a
bowl, add one teaspoon of coconut oil (peanut butter not needed in this
recipe) and microwave for 30 seconds.
Next, add 1 teaspoon vanilla extract and 2 teaspoons shredded coconut
and stir well. Spread on a large wax-paper-lined baking sheet and broil
for just a few minutes. Remove from oven, let cool completely, and then
add to a bowl. Either grate or chop up chunks of chocolate and stir into
the granola.
Chocolate Peanut Butter Granola Bars
Follow the “10 serving” version of the original Fat-Burning Chocolate Peanut Butter
Snack recipe, but instead of dipping your fork into the peanut butter (and so on), mix
all ingredients together and lightly press the mixture evenly into the pan. Put into the
freezer for a couple of hours and then cut them into 10 equal-sized bars and enjoy!
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