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Organic No-Blues
Nut Butter Cups

Health Tip: This is a delicious nut Butter Cup recipe that is jam-packed full of healing, healthy, filling fats. (What, healing fats ?) Why, yes. It has quite a bit of coconut oil in it which is one of the best fats you can eat for your body. Many of us have become “fat phobic”, being afraid of touching foods that have a high-fat content. Here’s the news…it’s a MYTH THAT FAT MAKES YOU FAT. Good fats can actually allow your body to release fat and decrease inflammation in your body. It can also have a positive effect in lowering cholesterol and triglycerides and raising HDLs. But the key is to be consuming “good” fats.


Examples of good fats are:

  • Coconut, Olives, butter, Avocado, Flax (linseed) and chia seeds, nuts and nut butters and seeds, 

  • Full-fat dairy: organic and from healthy goats and sheep (only if your body can handle it)

  • Eggs and healthy grass-fed and free-range organic meats
    Fish and Fish Oil


Bad fats are fats that cause inflammation and decrease the ability for your body to heal as effectively. It causes oxidation in your body and can actually raise your blood lipid levels (triglycerides and cholesterol).


Examples of bad fats are:

  • Vegetable oils: sunflower, soybean, corn, Canola oil, Margarine

  • Olive oil if heated on the stove at a high temp (above med-low turns it to trans fat)

  • Any food that has been fried

  • Low-fat foods: they are full of nasty chemicals, sugars, and bad fats

This is not a totally exhaustive description or all examples of good and bad oils.  


Helpful Tip: Incorporating good fats will be a wise health decision in the long run. See Mary-Lou’s Hand Food Portion Guide for a comprehensive guide to ‘How much fat is good for me’

Ingredients: (We have sourced the best priced and quality ingredients, and suppliers of quality meats to save you time and money. We have conveniently linked the recipes’ ingredients to Amazon for you to simply click and add to your checkout basket. In cases where the linked product is unavailable or out of stock please check out alternative products suggested on the site where the link takes you. Just make sure that the product you choose is organic. We have also provided links for healthy cooking equipment options which you can also buy from Amazon.)


  1. 1 1/2 cups extra virgin coconut oil melted

  2. 1/2 cup organic nut butter (see homemade method below)

  3. 1 tablespoon vanilla extract

  4. 5 teaspoons xylitol or Stevia

  5. 1 1/2 cup unsweetened cocoa powder

  6. 3/4 cup almond flour (if you need nut-free, you could try 1/2 cup of coconut flour)

  7. 1 teaspoon ground pumpkin seeds

  8. 1 teaspoon ground linseeds



  1. 1 cup organic nut butter (see method below for homemade nut butter

  2. 1 teaspoon xylitol or stevia


Nut butter:



  • 125g bag of nuts (any flavour of your choice depending on taste and therapy. (E.g. almonds to sleep and relax or brazil nuts for liver and immune support, cashews for minerals and a sweeter taste.)

  • 1 teaspoon coconut oil



  1. Grind the nuts in a blender into a smooth, thick and sticky oily paste

  2. Scoop into a bowl

  3. Melt  and add the coconut oil

  4. Mix in well with the nut butter.

  5. (can be made in large quantities and spooned into an airtight glass jar with a vacuum-sealed lid for use on oat or rice cakes or wheat-free bread





  1. Use a mini muffin tin to make the cups, no need to grease the pan. 

  2. In a small saucepan melt coconut oil over medium heat until completely melted and has turned to a liquid. 

  3. Pour into a medium bowl, add the nut butter and ground seeds and whisk until smooth

  4. Measure the vanilla and xylitol or stevia and stir for 30 seconds so the xylitol or stevia mixes thoroughly

  5. Slowly stir in cocoa powder in quarter cup increments and stir in almond meal. This mixture is going to be very runny because of the coconut oil

  6. In a separate bowl, mix nut butter and xylitol or stevia until combined. Only use a natural nut butter that doesn’t contain any hydrogenated oil or sugars or make your own as described below.

  7. Transfer the chocolate mixture into a glass liquid measuring cup with a pour spout. You will be thankful you did this step because it can be messy without it. Pour the chocolate mixture into the muffin tin until about ¼ filled.  Using a spoon, add 1 teaspoon of the nut butter mixture into the centre of the chocolate.

  8. Pour chocolate over nut butter until covered and leave some room at the top for freezing.

  9. Chill in the freezer until hard and then use a butter knife to pop out the nut butter cups.

  10. Store in the freezer (or else you will have a melted mess). 



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