Keto Recipe: Peanut Butter Pudding
It's National Peanut Butter Day!
Yes, it’s a thing. Google it.
The Peanut Gallery
Before we start celebrating, I want to address a question I get all the time: is peanut butter keto?! The members of the Peanut Gallery have much to say about this topic…
There are two camps: those who are all about this fatty source of tasty protein, and those who believe peanuts to be a death star food.
Will the peanut haters please stand up?
Okay, I get where you’re coming from.
Peanuts are, after all, a legume, not a nut. Those who have adopted a Paleo way of eating avoid legumes mainly because they were not part of our ancestral diet and may contain anti-nutrients called lectin and phytic acid that could be toxic. Fortunately cooking legumes will drastically reduce lectin levels, and humans can tolerate moderate amounts of phytic acid.
The Real Issue with Peanuts
The real issue with peanuts and why you may want to avoid them is because almost all peanuts (and peanut butter, peanut oil, etc.) contain aflatoxin. Aflatoxin is a chemical produced by mold that is used to grow peanuts, and it’s been known to affect a child’s growth as well as cause liver cancer! Scary ish right there.
Oh, and if you’ve ever been pregnant, you were likely told to avoid eating peanuts and peanut products. Peanut agglutinin has been attributed to colon cancer cell growth in unborn babies.
Healthy Fats, Not Jars of Mayo
Fat is all that when you’re eating keto, but as I tell my clients ALL. THE. TIME. – we are focused on healthy fats, not jars of mayonnaise and shit like that. Omega-6 fatty acids can cause inflammation, and peanuts are 33% omega-6 with trace amounts of omega-3’s. If you eat peanut butter and notice some swelling in your gut and/or any digestive distress, put the spoon down and walk away.
Before you feel totally defeated and ready to throw out that jar of crunchy PB, let’s look at the positives:
- Peanuts are relatively low carb, high in fat, and contain moderate amounts of
- protein (that sounds pretty keto, yes?!)
- Peanuts are low glycemic, meaning that they will not spike your blood sugar and
- kick you out of ketosis (just make sure that you are buying brands that are all
- natural and do not contain any added sugar!)
- Studies have shown that peanut butter consumption can aid in weight loss and a
- reduction in heart disease risk
- It’s freaking delicious. It just is.
Where do I stand on the whole to PB or not to PB issue?
I love peanut butter. Like, really love it, which means I need to be careful not to over-indulge. It does not affect me in a negative way, unless I eat too much, which is easy to do. It’s important to
buy quality peanut butter, though, to reduce the risk of aflatoxin, and sometimes even buying organic is not enough. MaraNatha is a good brand and can be found in pretty much any grocery store and online. Use creamy MaraNatha peanut butter to make today’s recipe for National Peanut Butter Day!
(Or, go ahead and avoid peanuts like the plague, because natural almond butter works JUST as well in this recipe!)
Keto Peanut Butter Pudding
- 1 cup full fat canned coconut milk
- 1 cup unsweetened vanilla almond milk
- ¼ up MaraNatha creamy peanut butter (or almond butter)
- ¼ cup powdered So Nourished erythritol
- 1 tsp vanilla extract
- 1 Tbsp vanilla or chocolate collagen protein or peptides
- ½ cup filtered water, very cold
- 1 Tbsp unflavored gelatin
- In a large saucepan over medium heat, whisk together the milks, peanut butter, erythritol and vanilla extract until the mixture is smooth (it will look like creamy peanut butter milk!)
- Whisk in the collagen protein, making sure to break up any lumps so it is well-combined. Reduce the heat to low.
- In a small bowl, whisk the gelatin into the cold water and let it sit for one minute.
- SLOWLY add the gelatin mixture into the peanut butter milk and whisk very well. There should be no lumps, and you will notice that the mixture is a bit sticky.
- Use a rubber spatula to pour the mixture into four small bowls. Cover each bowl with plastic wrap, lightly pressing the plastic against the surface of the pudding. Refrigerate for three overs, or overnight. This will stay good in the fridge for up to five days.
Makes 4 awesome servings – share!