stevia

FTW Peanut Butter Fat Bomb Squares

FTW Peanut Butter Fat Bomb Squares

Prep Time: 15 minutes

Set Time: 1 hour

Total Time: 75 minutes

 

Ingredients

Chocolate Layers

·      4 ounces unsweetened baking chocolate

·      6 ounces soft butter

·      1/2 cup Stevia or other sweetener

·      1/2 teaspoon vanilla

Peanut Butter Layer

·      1 cup peanut butter

·      4 ounces soft butter

·      2 tablespoons Stevia or other sweetener

Instructions:

1.   Spray an 8x8 inch pan with baking spray and line with parchment. It does not need to cover all 4 sides, just the bottom and up two opposite sides. The baking spray helps it stick to the pan.

2.   Melt chocolate in microwave or double broiler.

3.   Put the 6 ounces of butter in a medium bowl and mix with a hand mixer until the sweetener begins to dissolve.

4.   Check the chocolate. Add the melted chocolate, vanilla, and stevia to the butter and beat until fluffy and almost mousse-like. This will take several minutes. 

5.   Spread 1/2 of the mixture into the prepared 8x8 pan and place into the freezer. NOTE: If the chocolate was too hot and melts the butter, just put the mixture into the refrigerator for a few minutes until it cools-off and it will whip.

6.   Blend the ingredients for the peanut butter layer with a hand mixer until nice and light. Spread all of the peanut butter on top of the chocolate layer and place into the freezer for 5-10 minutes or until slightly firm to the touch.

7.   Spread the chocolate mixture on top of the peanut butter layer and freeze for one hour or overnight.

8.   Run a sharp knife along the sided of the pan that were not lined with the parchment and lift the whole thing out of the pan by pulling up on the parchment. Cut into 16 pieces with a sharp knife and store in an air tight container in the refrigerator. Keeps up to 10 days in the refrigerator.

 

Nutrition Facts:

Amount Per Serving (one square)

Calories 130  Fat 13g, Carbs 3g, Protein 3g

 

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

Three Tricks To Steal From The Keto Diet (even if you don't want to do Keto 100%)

#1 Fat does not make you fat. The latest research in nutrition debunks the belief that eating fat makes you fat. Not only does eating fat not make you fat, but your body actually needs vitamins and minerals ONLY FOUND IN high-fat foods! These vitamins and minerals are essential for good health and interact with our cell enzymes to regulate a variety of essential bodily functions. They are crucial for many of our metabolic processes, to release energy from nutrients, and in building and maintaining bones, teeth, skin, blood and many other vital body tissues. You can't get these vitamins and minerals from anything else (other than taking a bunch of supplements). SO instead of shying away from full-fat dairy, avocados, and eggs because of the old belief that these foods make you fat, go ahead and have that avocado, veggie and cheese omelet at brunch! 

#2:  It's all about insulin. So you may be wondering, ok, if eating fat doesn't make me fat, what does? The answer is your own body's insulin. Insulin is the transport vehicle that gathers up all those erroneous glycogen (blood sugar) molecules floating around in your bloodstream and stores them as fat. What creates that glycogen, your liver. And the liver makes glycogen from carbs and sugar (and some small amount from protein). Why the keto diet is so effective is that this way of eating severely restricts insulin levels. This means the body is not storing glycogen and making new body fat stores. You can steal this approach from the keto diet by controlling your insulin levels and get your body spending more time in "burn fat mode" rather in "store fat mode". This means you have to cut down on the amount of and frequency you consume carbs and sugar. Most Americans slurp down sugar-filled beverages all day long, keeping their insulin flowing all day long and storing fat! Swap your sodas for a sugar-free version, or better yet, drink sparkling water. Swap the sugar our from your coffee to using sugar alternatives like stevia or monk fruit. 

#3: The third thing you can borrow from the keto diet is to read labels. My favorite thing to do as an Eating Psychology Counselor is to do a "pantry, fridge and freezer raid" with my clients. During this exercise we read the nutritional label and list of ingredients for every single food item in their home.  My rule of thumb as a person following the Keto lifestyle is that if the first 3 ingredients include a grain or sugar, I do not eat it. If an item has more than 5 grams of sugar, I do not eat it. If an item has no business having sugar in it in the first place (because it's not supposed to be "sweet"), I dont eat it. Examples of these items are tomato sauce, peanut butter, frozen vegetables, salad dressings, condiments, etc.

If you steal these three keto rules, you should be well on your way to burning more fat and improving your health!

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved.