The other day I was scrolling through older recipes on this blog, stuck deciding between remaking the chocolate peanut butter cups (the very first recipe I uploaded and still one of the most popular) or the raspberry chia jam, when wha-bamn, I had a glorious peanut butter epiphany. Why not take those peanut butter cups and stuff them with the chia jam to make PEANUT BUTTER JELLY CUPS - because who doesn't love the nostalgic combination of peanut butter and jam on toast.
The outer peanut butter shell is a simple combination of peanut butter, coconut oil and a little sweetener, and the jelly filling is an all too easy-to-whip-up raspberry chia jam. Preparing the cups are a little fiddly and time consuming, with a few rounds of setting required between making the various layers, but the whole process is very easy overall. I’ve been enjoying these as an after dinner sweet treat - the combination of peanut butter and coconut oil makes these quite decadent and rich, so one will perfectly satisfy.
Coconut oil is made up of medium-chain fatty acids which (along with long-chain and short-chain fatty acids) serve as the building blocks of dietary fats and oils. Medium-chain fatty acids are interesting in that they're very easy for the body to digest and break down, making them great for those with digestive or malabsorption issues in the small intestines (such as in Crohn's disease). Fats play an imperative role in our health, with whole food sources offering many health benefits - they're an efficient fuel source, they're satiating, they help us absorb the fat-soluble vitamins A, D, E and K, they're important for making hormones, they're great for our skin and hair, and they help protect our organs. My favourite sources are creamy avocados, nuts and seeds, coconut, olive oil, whole eggs, oily fish e.g. salmon, chia seeds, butter and the occasional few pieces of dark chocolate...because chocolate = love.
Peanut Butter Jelly Cups
1 cup fresh or frozen raspberries (you can substitute for any berries you'd like - try strawberries, blackberries, blueberries etc.)
1 tablespoon of pure maple syrup/honey
3 tablespoons of water
1 heaped tablespoon of chia seeds
Peanut butter cups
2/3 cup smooth peanut butter
1/2 cup melted coconut oil
2 tablespoon of maple syrup
To make the jelly:
1. Add raspberries, maple syrup and water to a small saucepan. Stir continuously over a low heat, until the mixture starts to gently bubble.
2. Take off the heat and gently mash mixture together with a potato masher.
3. Add in the chia seeds and stir well. Leave for a few minutes as the jam begins to "set" (or rather the chia seeds begin to swell up and form a thick mixture).
4. Place jam into a small bowl in the fridge to cool – it will continue to thicken as it sits.
*FYI – you can enjoy this as a jam – try spreading it on toast, yum!
To prepare/assemble the peanut butter cups:
1. Line a baking tray with mini/normal-sized muffin cups (around 6 regular or 10-12 minis).
2. Mix together all ingredients for the peanut butter cup until smooth. Spoon around half the mixture evenly between the muffin cups, aiming to fill each case 1/3 of the way up. Place the tray in the freezer for 10-15 minutes to harden.
3. Spoon a bit of jelly onto the top of each of the peanut butter case, leaving a ring of peanut butter around the outside. Try to evenly flatten the top using the back of a teaspoon.
4. Divide and spoon the rest of the peanut butter mixture on top of the jam, until the jam is completely covered.
5. Place the tray in the freezer for 15 minutes or until hard. Enjoy!
- These need to be kept in the freezer as peanut butter and coconut oil will soften at room temperature and turn into a pile of gloop. When you want to eat them remove from freezer and let them sit for five or so to soften slightly.
- I think these are best with a decent amount of jelly to peanut butter ratio, or a thinner peanut butter shell to help balance the rich pb x coconut oil combination - so don’t be shy with the jelly, the more the merrier!