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Entries in Peanut Butter (17)

Peanut Butter Protein Fudge

Peanut Butter Protein Fudge | ediblesoundbites.com

It feels like a lifetime ago that I last made a post, but I'm back today. And this time I brought fudge. Without all the excess refined sugar, corn syrup, and butter of course.

This was my first time making healthy fudge, and now that I have a base recipe figured out it's definitely something I'm going to be experimenting more with. This one was a hit!

Peanut Butter Protein Fudge | ediblesoundbites.com

This protein fudge is the perfect satisfying treat or snack with it's creamy, soft + sweet characteristics. It literally melts in your mouth.

It starts with a base of honey, natural peanut butter, and a hit of pure vanilla extract...Just a few of my favourite things. The smell of this combination will have you salivating in anticipation. As hard as it may be, try not to stick your whole face in the bowl. Trust me it wont fit ;) 

Just make sure you use smooth peanut butter and not crunchy. You want the end result to be nice and thick and smooth.

Peanut Butter Protein Fudge | ediblesoundbites.com

Next we add in the protein powders. I used a combination of North Coast Naturals iso whey protein and brown rice protein, but feel free to use your favourite brand. The reason I used a combination of whey and brown rice protein powders is for texture. You can also substitute pea protein for the brown rice if you prefer.

You wouldn't want to use pea or brown rice protein as a base in your shake because of it's different smell and taste, but they both do excellent when blended with other ingredients; like in this fudge recipe. Just think of them as a protein powder to replace regular flour. They add a wonderful bready + doughy texture to sweet and savory recipes.

Peanut Butter Protein Fudge | ediblesoundbites.com

Easy as pie! Or fudge in this case.

The only thing that wasn't easy was taking these photos. You see you need to keep these in the fridge or freezer for good reason. It was a rather hot and humid day when I shot the photos and the fudge really is soft and doughy. Take a look at the photo below and you can see how the corners started to melt on me, not literally *melt*, but they did start to go south once I'd had them out of the fridge for a while.

It didn't make it any less delicious though! 

Peanut Butter Protein Fudge | ediblesoundbites.com

Peanut Butter Protein Fudge

Peanut Butter Protein Fudge | ediblesoundbites.com

by Jennifer Trennum

Prep Time: 10 minutes

Keywords: snack dessert gluten-free grain-free low-carb protein soy-free vegetarian protein powder peanut butter bars fudge

Ingredients (8 squares)


Line an 8x5" loaf pan with parchment paper and and lightly grease with coconut oil; set aside.

In a large bowl, stir together the honey, peanut butter, and vanilla extract with a rubber spatula.

Stir in the protein powders until you form a soft dough.

Once the dough is nice and evenly mixed, scrape the mixture into the prepared pan; press and smooth it out with the rubber spatula. Cover and refrigerate for at least 2 hours or overnight.

Once dough is firm, slice the fudge with a sharp knife into 12-16 pieces. Store covered in the fridge for two weeks or in the freezer for up to one month.

Peanut Butter Protein Fudge | ediblesoundbites.com

Stay tuned for more tasty treats! Have a good one!

Spicy Peanut Stew with Rice by Running On Real Food

Hey Guys! I have a special treat for you today- a guest post from one of my favourite blogging friends- Deryn from Running On Real Food! I love reading Deryn's blog and seeing + making her healthy vegan recipes. Her health and wellness tips are well written, positive and always inspire me. This is her first time here on Edible Sound Bites and I’m very honoured to have her post on the blog.

So please give it up for my ultra-talented friend Deryn from Running On Real Food. Take it away...

Hey, guys! I am so happy to be here today on one of my favourite blogs, Edible Sound Bites! Jennifer and I have been blogger buddies for a while now and I just love her site, her delicious recipes and the amazing photography that goes along with them!  

To introduce myself, my name is Deryn and I blog over at Running on Real Food. I post about health, wellness and fitness, as well as share simple, vegan recipes. I was lucky enough to have Jenn guest post for me back in November and she totally spoiled us with these incredible Vegan No-Bake Pumpkin Tarts. They were a huge hit with my readers, super easy to make, packed with nutrition and absolutely delicious. Like I said, spoiled.

Today I’m sharing a recipe for a satisfying and comforting Spicy Peanut Stew with Rice. This recipe is an adaption from the Soul-Soothing African Peanut Stew recipe in the Oh She Glows cookbook. I’m sure most of you have at least heard of Oh She Glows, if not already own her cookbook. Her book is a well-used favourite in my kitchen and at least one of her wonderful, wholesome recipes makes its way in to my meal plan each week. You can find the original stew recipe here and plenty of other great recipes on her blog at OhSheGlows.com.

Her recipe had to be adjusted at my house since my husband doesn’t like sweet potato. Ya, the nerve, right? So sweet potato is out but rice and carrots are in, and peanut butter is of course, sticking around. The thing I love about this recipe is I almost always have everything on had to make it, plus it’s a perfect recipe to make ahead as it’s even better the next day! It freezes well too, so try making a batch on the weekend and portioning it out for grab-n-go lunches.

It’s easy to stay on track with healthy eating when you keep your pantry stocked with staples like some of the ingredients in this recipe. A well-stocked pantry plus a weekly meal plan will set you up for success week-to-week, as well as save you time and money. Plus, if you eat a plant-based diet like I do, it really helps to be prepared with healthy snacks and the ingredients needed to make nutritious meals. Whole food, healthy eating really doesn’t have to be complicated and even the simplest vegan meals can be packed with flavour, just like this amazing stew!

Thanks so much for having me here today, Jenn! And a big thanks to Angela Liddon of Oh She Glows for the recipe inspiration. Enjoy!

Spicy Peanut Stew with Rice

Spicy Peanut Stew with Rice | ediblesoundbites.com

by Jennifer Trennum

Cook Time: 25-30 minutes

Keywords: saute entree main dish lunch soup/stew gluten-free grain-free vegan vegetarian protein soy-free bell peppers carrots chickpeas tomatoes

Ingredients (Serves 4-6)

  • 1 tsp olive oil
  • 1 tbsp minced ginger
  • 4 cloves garlic, minced
  • 1 medium onion, diced
  • 1 tbsp chili powder
  • ½ tsp red pepper flakes (add another ¼ tsp to go extra spicy!)
  • ½ tsp black pepper, or more to taste
  • ¼ tsp sea salt, or more to taste
  • 2 tbsp tomato paste
  • 1 red pepper, diced
  • 3 carrots, peeled and chopped
  • 1 x 28 oz. can diced tomatoes, with their juices
  • ½ cup natural peanut butter
  • 3 cups vegetable stock
  • ¾ cup jasmine rice
  • 1 tbsp fresh lime juice
  • 6 cups lightly packed, fresh baby spinach
  • 1 x 19 oz can chickpeas, drained and rinsed


Heat the olive oil in a large saucepan over medium heat.

Add the garlic, ginger and onion and sauté for about 5 minutes, stirring.

Add the spices and tomato paste and sauté a few more minutes.

Add everything else except for the lime, spinach and chickpeas. Stir well to combine.

Simmer for about 20 minutes until the rice and vegetables are cooked.

Stir in the lime, spinach and chickpeas and simmer for a few more minutes until the spinach is completely mixed in.

Serve with fresh cilantro.


To learn more about Deryn, visit her blog runningonrealfood.com. She lives in Vancouver with her husband and two dogs, is and avid CrossFitter, believes balance is the key to achieving a long-lasting, healthy lifestyle and loves to share her knowledge of health and fitness with her readers. Connect with her on Facebook, Instagram and Twitter.