A better name for these is probably No-Bake 4-Ingredient Chocolate Peanut Butter Bars. Because only 4 ingredients! And no baking! What could be easier? (A simpler name?)
I was looking over the recipes that I've posted on my blog so far and realized that it's kind of an eclectic mix. I choose the recipes I'm going to post based on a nutritional topic I want to write about, and whatever I feel like eating at the moment - which might make for a good educational experience but not necessarily a well-balanced meal! There are no main dishes on my blog, which I will address in a coming post, and no desserts, which I'm going to fix today.
Yes, I'm Nutrition Consultant, but I'm also a person who likes to eat, with a family of active boys-to-men who aren't too concerned about what they put in their mouths, as long as it tastes good. Part of my journey to this career was trying to figure out what I could feed them that met the kid-palate test, as well as the mom test as nutritious fuel for their growing bodies. This is one of those recipes.
They say that imitation is the sincerest form of flattery, so I hope I am flattering the coffee shop in Park City where we first came across these chocolate peanut butter bars. We loved them so much that I came home and recreated the recipe. If you are ever in Park City, go to Atticus and buy a Boo Radley bar, indulge in the wide selection of exotic teas, and browse the small gift shop which has cute literary themed cards and gifts. The other 51 weeks of the year, try these.
The 4 Ingredients
I think of these as a peanut butter and jelly sandwich for grownups, with the chocolate chips and agave standing in for the jelly, and the oats subbing for the bread.
Peanut butter – although high in fat, this childhood staple contains primarily monounsaturated fat, the same healthy fat found in olive oil and avocadoes. It's also packed with protein, which isn't something you normally find in a treat.
Try to find a brand that contains only peanuts, with no sugar or additives. My favorite is Trader Joe’s Creamy Salted Peanut Butter which is nothing like the thick and gritty ‘natural’ peanut butter you might know.
I love this so much that during the pandemic, when there were empty shelves at my local Trader Joe’s, I searched the internet and discovered that it was sold on Amazon - for about 5 times the retail price! I love it, but not that much! I’m happy to say that the peanut supply chain seems to have eased and it's back on the shelves. If you're fortunate to have a Trader Joes in your area, try it. This recipe takes exactly one jar. If not, choose your favorite all-natural brand. If it contains sugar, reduce or omit the honey or agave in this recipe.
Chocolate Chips – for my kids, I use plain old Nestle’s (or the Costco version) but you can use your favorite brand of chocolate chips or chunks, semi-sweet or something darker. Cocoa powder is packed with antioxidants called flavonoids, which may improve heart health and brain function, bolster the immune system, and improve insulin sensitivity. The darker the chocolate, the more of these superfoods it will contain.
Honey or Agave – these natural sugars are basically just sugar, and they affect your blood sugar much the same way that cane or beet sugar does. So, moderation is key. This recipe needs only a small amount to add a touch of sweetness. Honey also contains trace amounts of iron, potassium, and magnesium, while agave has a bit of the B vitamins as well as vitamins C and K. Since they are liquid sweeteners, they work well in this recipe to blend with the peanut butter.
Rolled Oats - oatmeal is one of those foods that is a great choice for some people and terrible for others. Back in the 80's, when we were told to stop eating bacon and eggs for breakfast, it became the 'heart healthy' breakfast of choice.
Despite that, oatmeal causes blood sugar cravings for a lot of people, especially when served with nonfat milk and sugar or fruit. I love it, but I had to stop eating it for breakfast because I would be hungry an hour later. In this recipe the oats are paired with protein and fat in the peanut butter, which should slow down the digestive rate. But as always, your response might be different.
One of the things that is the hallmark of my process for working with clients is the concept of bio-individuality. We are all different heights and have different hair colors - why would all have the same response to food? A one-size-fits-all process doesn't work, which is why it can be hard to get the results you want by following nutritional guidelines or a program that is the same for everyone. When you work with me I help you figure out what will work for you. Schedule a call to learn more.
Recipe Tips
These bars are super simple, but they can be a gloppy mess if the ratio of peanut butter to oats isn't right. Different brands of peanut butter have different consistencies, which affects how much oats you will need.
Two tips to solving this problem are to pulverize some of the oatmeal in a blender so it's a better binder for the peanut butter. Then, adjust the amount of additional oats you add so that the consistency of the batter is quite thick, like fudge. More than once I've undershot the amount of oats needed. Since they aren't baked, I just put them back in the bowl and added more oats to firm them so they're not so messy. No matter the consistency, they taste great!
Chocolate Peanut Butter Bars
Ingredients
2 cups unsweetened peanut butter
2+ cups rolled oats, divided
1/4 cup agave or honey
1/2 cup semisweet or dark chocolate baking chips
Instructions
Prepare an 8x8 baking pan by cutting a sheet of parchment paper the width of the pan and about 14 inches long. Place the parchment paper so that it extends up the sides of the pan with about 2 inches to spare on each end.
Measure peanut butter into a medium mixing bowl. Stir to incorporate any oil that might have separated in the jar.
Mix agave or honey into the peanut butter.
Blend 1/4 cup of the rolled oats in a blender or food processor until finely chopped. It will look like chunky flour.
Mix blended oats into the peanut butter mixture.
Add 1 cup rolled oats and mix until incorporated. Continue to add remaining oats, 1/4 cup at a time, until a thick fudgy consistency is achieved. The amount needed will depend on the brand of peanut butter used and how thick it is. Since these aren't baked, it will need to be thick enough to hold its shape once cut and to not be too sticky.
Stir in chocolate chips.
Press batter firmly into the prepared 8x8 pan.
Use the ends of the parchment paper to lift it out of the pan. Cut into bars.
Stack with pieces of wax or parchment paper between the layers to prevent the bars from sticking together. Refrigerate or store at room temperature.
Variations
To increase the protein, stir in half a cup of your favorite protein powder. You might need to back off on the rolled oats to get the right consistency.
Oat bran can be used in place of the blended oatmeal.
Almond butter would also work.
Chunky peanut better would add some extra crunch, or stir in other nuts or seeds of your choice.