Every month we explore the who, what, where, when and why of an important topic so by the end of the month, you’ll have more information and confidence to make meaningful changes to eat and live better with IBD.

Much of our newsletter content in 2021 will focus on getting back to the basics.  

This month’s theme: Ultra-Processed Foods & IBD

Quick recap: Earlier this month, we introduced ultra-processed foods, provided a rationale for why everyone should limit or avoid them, gave you a list of ingredients to help you identify ultra-processed foods in your kitchen, told you more about the connection between ultra-processed foods and IBD, and offered some healthier swaps for favorite food products. Plus, Scott shared his rules for keeping ultra-processed foods out of his usual diet (most of the time).

Previously, on 'Ultra-Processed Foods and IBD' on WBF:

• Week 1: Ultra-processed Food is not Food
• Week 2: An occasional splurge is okay, but....
• Week 3: Rules for Living in a Processed Food World

This week is recipe time! 

Better than Reese’s Peanut Butter Cups

Bertina says…

As we start the new year, we’re going back to the basics and rebooting our bodies with simple, nourishing foods! But, we get it, we all need a treat now and again.

One of our favorite snacks used to be Reese’s Peanut butter cups. Now looking back, I can’t believe the ingredients we were putting into our bodies! So we started making our own version with almond butter and actually grew to prefer them. They taste better without all the added sugar and processed junk.

We consider these special treats that we make every so often. [Scott says: I have one at a time and savor it]. I’m not going to lie… it’s been awhile since I’ve made them. Scott is still bitter about it, but the last time I made a batch, a houseguest ate them in one sitting! While they aren’t terribly difficult to make, they do take time and patience. And they do last awhile in the freezer. I hope you enjoy them!  

Before we dive into the recipe, here are some tips when making these treats:

Play with your food! 

• Nut swapping: don’t feel like almond butter? Swap it out for peanut butter, cashew butter, pistachio butter, or whatever you want! There’s no wrong answer here!
• Coconut butter: Add some coconut butter to give it another layer of umph! You can either make your own coconut butter or buy some in the store. 
• A hint of flavor: For sweetness, add a little bit of maple syrup or a dash of cinnamon. Want some extra depth of flavor? A couple drops of vanilla, mint, or almond extract will do the trick!

How to store the almond butter cups:

• These tasty treats melt pretty easily at room temperature so it’s best to store them in the fridge or freezer. Store them in an airtight container in the fridge for several weeks or in the freezer for 3 months. 
• Scott brought one to Colleen once and made it to her office just in time for her to have a gooey, but delicious treat. [Colleen says: I still dream about it! A yummy chocolatey treat that didn’t zap my energy.]

Ingredients: 

• 14 ounces chocolate chips
• 2 tablespoons coconut oil
• * 1/2 cup almond butter (or any nut butter) 

• If you want to make an almond butter cup with coconut butter
• * ¼ cup almond butter if you want to add coconut butter
• * ¼ cup Coconut butter (you can buy at the store or make your own!) 

Let’s Make This:

1. Line a mini muffin tin with paper cups. Melt together the chocolate chips and coconut oil over a double boiler or in a microwave in 10-second increments, stirring until smooth.
2. Freeze your almond butter for 5-10 minutes. This makes it much easier to work with.
3. Drop a teaspoon of melted chocolate into each of the prepared cups, and shake/tap the pan to create a smooth, even layer.
4. Once the almond butter is chilled and slightly firmed, add around 2 teaspoons on top of the chocolate and flatten it with a knife or your finger. 
5. **if you want to add coconut butter, use 1 teaspoon of almond butter and 1 teaspoon of coconut butter
6. Top with the remaining chocolate and tap to eliminate air bubbles.
7. Chill in the fridge for 10 minutes, or until completely firm.
8. Enjoy! 

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Did you know that smoothies are one of the simplest and tastiest ways for people with inflammatory bowel disease to consume wholesome foods, including fruits, vegetables and other high-fiber foods, like nuts and seeds EVEN while following a “low-fiber” diet.

Learn everything you ever wanted to know in our book Smoothies to the Rescue!  

Check it out

Do you have a question or comment about these topics, or something else? Just reply with your to this email and it may appear in an upcoming newsletter.

In good health,

Colleen, Bertina & Scott

This newsletter is for informational purposes only and is in no way intended as medical counseling or medical advice. Results may vary