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March 1, 2019 by Dr. Kyle Varner in Ketogenic Diet
While March might be best known for St. Patrick’s Day and Mardi Gras, you might not have known that there are dozens of other ‘national days’ in the month that recognize the more obscure things in life.
For instance, did you know that the 6th is National Frozen Food Day? Or that the 20th is Extraterrestrial Abductions Day?
I don’t know where all these crazy days come from, but when I found out that today is National Peanut Butter Lovers’ Day… I wasn’t going to argue.
I love peanut butter. It’s one of those ‘treat’ foods that is actually good for keto, as long as you get the real stuff without any added sugar or processed oils.
I’ve talked about how cauliflower is the most versatile vegetable for keto, but peanut butter is the most versatile keto food of them all.
Read on for some of my favorite peanut butter recipes and brands—
Oh-so-many ways to love peanut butter…
Peanut butter works well in a ton of recipes. This Miss Congeniality of foods is consistent, malleable and pure — and tastes great to boot. While you should absolutely be eating your veggies, sometimes you just want a filling core to your food. Peanut butter is perfect for the role.
Here are eleven ways to incorporate peanut butter into your diet…
These peanut butter balls are like a mini fat bomb. Mixing peanut butter with coconut flour is interesting –the nature of coconut flour means it has a chewy texture, which makes it feel just like a fudgy treat in your hands! It recommends monk fruit as a sweetener, which I wholly approve of, but there are other choices if you can’t get your hands on it.
The great thing about peanut butter fudge is you can keep it simple or spice it up to your heart’s content. All you need is coconut oil, unsweetened vanilla almond milk, and peanut butter. But why not go the extra mile and throw in some salt and sweetener into the mix?
You won’t end up looking like Santa Claus with these cookies –they’re low-carb and sugar-free. They’re also simple to make, and only take 20 minutes to cook. Add onto that the protein from eggs and the lack of flour and you’ve got yourself a prime snack.
This delicious peanut butter mousse contains three keto staples: cream, peanut butter and cream cheese. All of these contain high amounts of fat, which makes for a satiating treat. (All the more satisfying as you know you’ll lose weight while you indulge!)
Reese’s peanut butter cups were some of my favorite treats when I was a kid. The problem is they’re loaded with sugar. These delicious keto alternatives pack all the flavor of the store-bought treat, but they’re sugar-free. They take a while, but trust me, they’re worth it!
Chocolate is a tough one on keto. All chocolate has a degree of sugar in it, but it’s feasible to work with keto. You just have to be smart with your choice of sweetener, and use peanut butter to give this treat some bulk.
If you think cream cheese pancakes aren’t fluffy enough, this is the recipe for you. It’s rich in whipping cream and contains flax, which is highly nutritious. Just go easy on the maple syrup –it has a low glycemic index, but it’s still there.
Easter is coming up, and what better way to celebrate than by making some delicious peanut butter eggs? It’s low sugar and packs all the flavor of the sugary ones.
Satay sauce is a delicious addition to any oriental meal, but unfortunately, most store-bought versions come with lots of sugar. Try this keto alternative instead, to add some serious flavor to your meat dishes.
Just like fudge and brownies, blondies are a classic sweet dessert. Thankfully, keto has an answer yet again for a low-carb, low-sugar version.
Ditch those sugar-loaded commercial protein products, and say hello to these fantastic protein balls. They’re excellent for gym goers as an on-the-go snack.
One underappreciated aspect of going keto is that it encourages you to mix and match your foods. When you eat the standard American diet, you buy whatever. With keto, you have a specific list of foods so it’s a chance for you to get creative.
Moreover, making your own foods isn’t just fun, it’s also necessary to be truly healthy. Many processed foods that are marketed as ‘low-carb’ or ‘healthy’ are actually loaded with nasty ingredients.
Watch out for vegetable and palm oil, sugar, bad sweeteners, preservatives and stabilizers –all nasty stuff you don’t want in your food.
Making dishes from scratch means you know exactly what’s going into your meals, meaning you can stay in ketosis and learn how to cook better.
The best way to make keto peanut butter is to keep it simple. Shell a bunch of raw (not roasted) peanuts, and add some coconut oil, sweetener, vanilla extract and salt.
Then put the loose mixture on some parchment paper and bake for 10-12 minutes at 350F. After that, you can blend it to the consistency you like. If you prefer it crunchy, just throw in some more raw peanuts to the mix.
One of the most common reasons for cheating on your diet is convenience. Sometimes, when I’ve been working for 72 hours straight, I just want something quick and easy –I’m sure you have too!
But when you’re keto you don’t gorge on carbs or candies to hit that sweet spot.
Luckily, you can still satisfy those cravings for something quick with good keto foods. I don’t always have time to make my own peanut butter, so I do keep a few store-bought varieties on hand.
You’ve got to be careful when picking brands in the store, for the same reason you should make your own!
Here are some keto-friendly peanut butter brands:
A rather risqué name, but it ticks all the boxes. This peanut butter doesn’t contain any palm oil, sugar or added salt. It’s pure peanuts, so it tastes very dense and strong, but it’s also creamy and doesn’t taste salty.
This option doesn’t contain added sugar, fillers, salt or fat. You’ll see oil on the top of the peanut butter, but that’s normal. Just mix it up and you’re good to go.
This bear is more into peanuts than honey. It’s non-GMO, gluten-free, vegan-friendly (if you’re into that), and Kosher. It has a natural taste but is rather salty.
This one isn’t as creamy, and contains palm oil, so isn’t as ideal as the others. It is, however, cheaper and more available.
This peanut butter doesn’t contain added preservatives, sugar or salt. It’s also kosher, vegan, organic and non-GMO. It tastes great, but it’s grittier than what they’d have you believe.
Peanut butter in its purest form is the ideal keto substrate. It’s amazing as a base for all kinds of desserts and snacks, you just have to know how to use it.
Retain all the flavor and texture of peanut butter dishes guilt-free and enjoy this amazing food!
This information is intended to help readers be more informed about their health options when speaking with a professional, but it should not be used alone to diagnose, treat, prevent or cure any disease or condition. Be sure to speak to a qualified doctor before taking any action to make sure that your choices reflect your actual health situation.