• Krista Smith, FNTP

PB Chocolate Bites

Updated: Feb 10

It's almost Valentine's Day! Cute little chocolate peanut butter hearts are sugar free, easy to make and taste yummy. They're almost identical to my buckeye recipe but without so much of the richness inside.

Sometimes I find holidays super challenging because of all the unhealthy options around geared toward kids. I mean, who doesn't just love conversation hearts and giant boxes of chocolate? Kids exchange cards along with all sorts of delicious goodies that no one should really be eating.

So many shrug and think it's no big deal. Every once in awhile it might not be a huge issue, but if we're super honest with ourselves, we know the occasional treat happens at every opportunity and likely far more often than we admit. Our parents fed us these things and we're still ok, right? Surely the skyrocketing diabetes, heart disease and autism rates (just to name a few health issues) are just a fact of life and not at all related to anything we humans have done to our environment or food supply...

Our parents didn't know. Anyone fortunate enough to have a parent that knew was probably shunned by society because anything the FDA approved must be good for us, which meant their parent was a little overly concerned about nothing. LOL

Well, turns out those few people who didn't buy into the idea that food should taste and look like something from a cartoon were on the right track.

Food dyes, especially excitatory ones like red40 are in pretty much EVERY Valentine's Day candy to give it that oh-so-festive red, purple or pink hue. Food dyes have been linked to hyperactivity in children, allergies, even cancer. Even if the candy happens to be chocolate, I've noticed an abundance of high fructose corn syrup, soy, modified starches, hydrogenated oils, refined sugar and a host of unhealthy unpronounceable ingredients to sweeten and flavor these treats. All of which cause weight gain, promote allergies, and completely throw blood sugar into a spiral.

I know. Buzzkill.

There is always hope. Homemade treats are tasty too, and can be tweaked to remove allergens if needed. Conscientious consumers know that they can find healthier alternatives and then creatively place them in a Valentine's Day-themed container.

These PB Chocolate bites are easy to make if you have some sort of candy mold. This heart shaped one has 12 cavities but the recipe actually makes more than 12. You could make it into other shapes, like rolling small balls of the filling, freeze until firm, then dip into the chocolate.

The first round of chocolate before filling is added.

PB Chocolate Bites

Serves 12-14

Prep Time: About 5 minutes

Cook/chill time: About 40 minutes


For the filling:

1/4C organic peanut butter (or nut butter of choice)

2 oz full-fat cream cheese, softened

1tsp coconut flour

1T swerve confectioners

¼ tsp vanilla extract

10 drops liquid stevia

For the coating:

1 bar (4 oz) 100% cocoa (I like Ghirardelli)

2T Coconut oil-use refined for less coconutty flavor

1T Swerve confectioners sweetener

5-10 drops stevia or to taste

First, make the filling. In a small bowl, stir together the peanut butter, (softened) cream cheese, confectioner-style sweetener, coconut flour, vanilla extract and stevia until well combined. It will be the consistency of cookie dough. Set aside.

Make the chocolate coating. Use a double-boiler to melt the chocolate bar. Once it's melted, add in the coconut oil and stir until smooth. Remove from heat.

Fill the mold cavities about 1/3 of the way with the chocolate. Try to get some chocolate to stick up the sides by dragging it up with a toothpick or gently moving the mold around. Freeze for 5 minutes.

Get a small amount of the peanut butter mixture-about 1/2 tsp, depending on the mold size-and press it into the center of the frozen chocolate. (Leave a little room around the edges for when you pour the chocolate over so it'll be fully coated.) Freeze for 5 minutes.

If needed, reheat the chocolate in the double boiler so it flows smoothly. Fill in the mold cavities so they line up with the top. Freeze until fully set, about 20-30 minutes.

Pop the chocolates out of the molds and enjoy!

Sources for food dye info:



Palmdale, CA



Krista Smith
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Nutritional Therapy Practitioner


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