Fat seems to be trending recently, so it has been on my mind a lot. Most of my clients feel better and get less sugar cravings and mood swings, when they start incorporating more fat into their diets. Most snacks that kids enjoy, tend to be high in processed sugars and simple carbohydrates (hello Welch’s Fruit Snacks) which can cause a slump 1-2 hours after eating them. I love this fudge recipe since it is an easy to make with the kids, and not to mention, delicious! Adapted from The Minimalist baker.


2 cups (120 g) shredded unsweetened coconut

1 cup (256 g) creamy peanut butter (only ingredients on label should be peanuts + salt)

1/2 cup (120 ml) melted coconut oil

3–5 Tbsp (45-75 ml) maple syrup, or other sweetener of choice, i.e. stevia

optional: Pinch sea salt (depending on saltiness of PB) and 1 tsp pure vanilla extract

TOPPINGS (optional)

Crushed peanuts

Coconut flakes


Line a standard 9×5-inch loaf pan with parchment paper. Set aside.

To a food processor, add shredded coconut and blend on high until a creamy butter is formed – about 4 minutes. Scrape down sides as needed.

Then add peanut butter and melted coconut oil and mix once more. Then add maple syrup 1 Tbsp (15 ml) at a time until desired sweetness is reached. If you add too much maple syrup, the mixture can seize up and get thick. If that happens, thin with a bit more melted coconut oil.

Optional: Add sea salt and vanilla and mix once more. Taste and adjust flavors as needed, adding more salt or vanilla for overall flavor or maple syrup or stevia for sweetness.

Transfer mixture to lined loaf pan and spread into an even layer. You can add crushed peanuts or coconut flakes on top, but I chose not to.

Freeze until firm – about 15 minutes. Then use a hot knife to slice into even squares – about 21. Enjoy immediately and store leftovers in the refrigerator up to 10 days or in the freezer up to 1 month. If frozen, let soften at room temperature for 5-10 minutes for best texture/flavor.


By Pegah Jalali, MS, RD, CDN, CNSC of Middleberg Nutrition.
Visit their website at http://middlebergnutrition.com.
Pegah’s email is pegah@middlebergnutrition.com.