I had read how much healthier nut butters were for you, but there all much more expensive than peanut butter and not all stores carry them yet. So I finally just whipped some up myself. It was super quick and easy. Just 2 ingredients in my little mini processor and in less than 5 minutes, I had a yummy spread to add to my morning oatmeal.

1 - 7 ounce package roasted and salted sunflower seed kernels

3 - teaspoons oil (I used coconut oil, but sunflower would be ideal)

Poured the kernels into the processor, added 1 teaspoon oil, blended for 1 minute, added another teaspoon of oil, blended for 1 minute and then added the last teaspoon of oil and blended for 1 additional minute.

Bits of Bliss

• 1 cup oats
• 1 cup peanut butter
• 1/4 cup flaked coconut
• 1/4 cup agave nectar (or honey, maple syrup, molasses)
• 1/4 cup cocoa
• 1/4 teaspoon vanilla
• 1/4 teaspoon cinnamon

Put all the ingredients in a bowl and stir. The mixture will be very thick. Form into balls and refrigerate for at least an hour. 

I am embarking on a journey to learn how to make homemade goodies with all natural ingredients. With all the new studies coming out on the effects of years of eating chemically altered foods, I feel it is essential to eat less processed store food. To that end, I am researching natural ingredients and experimenting with new ways to make old favorites and I will publish it here for anyone interested. I would like to thank Katie of http://chocolatecoveredkatie.com for being my number 1 inspiration in this quest.

Chocolate Cup Cake with Peanut Butter Frosting

Chocolate Cup Cake

• 3 Tablespoons coconut flour or alternatives like gluten-free, rice or almond flour    
• 1/4 cup cocoa powder
• dash of salt
• 1/4 teaspoon baking powder
• 1 Tablespoon coconut sweetener or 1 stevia packet
• 2 teaspoon agave nectar (can also use liquid stevia or honey)
• 1 Tablespoon coconut or safflower oil (you can also use sunflower oil) 
• 3 Tablespoons coconut or almond milk 
• 1/4 teaspoon vanilla extract

Mix first 5 ingredients in cup (the dry stuff). Stir in the last 4 ingredients (the liquid stuff). Microwave 45-60 seconds, depending on the power of your microwave.

Peanut Butter Frosting


Simply mix 1 Tablespoon peanut butter with 1 teaspoon of your choice of good for you liquid sweetener (agave, honey, stevia).

Serves 1 and only takes 2 or 3 minutes of your time to make!