It’s peanut butter jelly time! These cups are baked with a simple banana and oat base, filled with peanut butter, raspberries and finally covered with melted chocolate. They’re so delicious they’ll ooze straight into your heart!
PB&J Oat Cups
Serves: Makes 6 Cups
Prep Time: 10 minutes
Cook Time: 20 minutes, set in freezer for 1 hour
Total Time: 1hr 30 minutes
ingredients
The base:
1 cup rolled oats
2 tbsp oat flour
2 mashed bananas
⅓ cup rice malt syrup *any syrup will work
Pinch of salt
For each PB cup:
1 tbsp peanut butter
1 tbsp melted chocolate (I used a dairy free hazelnut flavour!)
1 tsp hemp seeds
1 tsp buckinis
1 tsp chopped peanuts
For each Jelly cup:
3 fresh raspberries
1 tbsp melted chocolate
1 tsp hemp seeds
1 tsp buckinis
1 tsp goji berries
method
The base:
1. Preheat the oven to 180 degrees celcius/350 degrees fahrenheit.
2. In a large mixing bowl combine 1 cup rolled oats, 2 tbsp oat flour, 2 mashed bananas, ⅓ cup rice malt syrup and a pinch of salt.
3. Combine until the ingredients begin to stick together. Evenly distribute the mixture into 6 silicone or paper muffin tins. Press down firmly and shape a hollow in the middle (for the PB & J!)
4. Bake for 20 minutes. Remove from heat and add fillings (whilst still in the tin/tray).
*You can make a mixture of PB & J, or choose one flavour. The method outlined below explains how much of each ingredient you put in 1 cup, regardless of how many you make!
For each PB cup:
5. Add 1 tbsp peanut butter into the middle of the mould.
6. Drizzle over 1 tbsp of melted chocolate until it covers all of the peanut butter (like a lid!)
7. Sprinkle 1 tsp hemp seeds, 1 tsp buckinis and 1 tsp chopped peanuts over the top!
For each Jelly cup:
5. Add 3 fresh raspberries into the middle of the mould. Using a fork, mash them down lightly.
6. Drizzle over 1 tbsp of melted chocolate until it covers all of the raspberries (like a lid!)
7. Sprinkle 1 tsp hemp seeds, 1 tsp buckinis and 1 tsp goji berries over the top!
8. Set in the freezer for 1 hour. Then remove from their moulds and keep refrigerated!
nutritional information
Per PB Cup
Ve – Vegan
DF – Dairy Free (when using vegan chocolate)
GF – Gluten Free (use GF oats)
Calories: 350kcal / 1460kJ
Protein: 10g
Carbohydrates: 37g
Fat: 18g
Per Jelly Cup
Ve – Vegan
DF – Dairy Free (when using vegan chocolate)
GF – Gluten Free (use GF oats)
NF – Nut Free
Calories: 240kcal / 1000kJ
Protein: 5g
Carbohydrates: 40g
Fat: 7.5g
Fibre Fuelled
The main ingredient in these cups is the oats found in the base. Oats are a great source of carbohydrates, protein, fibre, antioxidants and many vitamins and minerals that our body craves! Naturally, this makes it one of our planet’s natural superfoods. They are 100% whole-grain and require minimal processing to make it into our shopping baskets. Research shows that whole grain foods can promote a healthy weight management and support your digestive system thanks to its fibre content! Specifically, beta-glucan, this type of fibre is known as being soluble, which studies show helps lower cholesterol reabsorption. Seems like we really can’t say no to whipping up a batch of these delicious cups now!
Annie Long
FBFM Head Recipe Designer
Annie is a certified nutritionist with a plant-based focus. She believes that eating a diet primarily made of plants is not only beneficial to our bodies, but also for the environment and the animals we share it with. Food is her passion, but when she’s not in the kitchen you’ll find her hanging out with her golden retriever somewhere by the sea!
instagram: @annielonglife