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Peanut Butter Donuts and Chocolate Sauce


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I often hear complaints that it costs too much to eat this way, but seriously check out the costs of these juicing diets where you don’t even get to chew your lunch!

Suja is $8.49 for a bottle!
The Juice Works $65 for 6!!!

Hormones run our metabolism

When I start talking to clients about our hormones and our weight, they usually get a surprised look on their face. What do hormones have to do with our weight? A hormone is a chemical messenger from a cell in the body. A hormone is produced by almost every organ system and is secreted directly into the bloodstream. Hormones signal certain cells to perform certain functions. Hormones are in charge of so many important pieces of our everyday life; our monthly mood swings, sex drive, blood sugar levels, muscle tone, fat burning ability, metabolism, immune system…the list is huge! Hormones play a role in everything from good sleep and good sex to headaches, stress, fatigue and weight gain.

The struggle to lose weight can be very difficult, and many feel that there has to be a reason that the weight is not coming off. It is true that hormonal imbalance affects some overweight individuals. Hormones do play a role in weight loss and gain, but the role is dependent on the individual, and his or her dietary and exercise choices.

Hormones can affect our mood and energy amount. We, however, affect hormones. Our way of life plays a huge role in the hormonal makeup inside us. For example, if a person is inactive, certain hormones decrease, such as testosterone. Testosterone is a hormone that works to increase metabolism, and therefore regulate weight and encourage weight loss. On the other hand, a more active person will have a greater number of chemical reactions in the blood, and help enhance the body’s hormonal balance. This happens so the body can cope with its own need to adapt to the stress during physical exertion. As a result, the body will create balanced hormones, which boosts metabolism, and lead to weight loss. By exercising regularly, getting adequate sleep, and eating the right foods, the body can create harmony with your hormones.


Ghrelin, sleep and liquid calories!

Scientists believe they have discovered why people get hungry at mealtimes, why dieters who lose weight often gain it back, and why stomach surgery helps obese people lose a great deal of weight. One main reason is the hormone called ghrelin, which makes us hungry, slows metabolism, and decreases the body’s ability to burn fat.

Ghrelin levels increase before meals and drop afterward depending upon what you consume. Volunteers given ghrelin injections felt extremely hungry, and, when turned loose at a buffet, ate 30 percent more than they did previously. Dieters who lose weight produce more ghrelin than they did before dieting, as if their bodies are fighting against starvation. By contrast, obese people who have gastric bypass surgery to lose weight end up with low levels of ghrelin, which helps explain why their appetites decrease noticeably after the surgery.

People who fail to sleep properly over-stimulate their ghrelin production which increases the desire for food. Lack of sleep also reduces the production of leptin which is the body’s appetite suppressant. So in short, if you don’t get enough sleep, the hormones in your body get all out of whack and you think that you’re hungry when really you don’t need that food.

Getting the right amount of sleep can be the first step to making sure that you’re getting the ghrelin and leptin balance that your body needs to naturally maintain a healthy weight. Getting 8 hours of quality sleep every night will help you naturally balance out your ghrelin and leptin levels …not making up for it on the weekends. I say “quality” because many people suffer from sleep apnea and don’t know it. If you have been told you snore, kick, talk, or stop breathing in the night, have your doctor check for sleep apnea. Sleep disorders will keep you from getting into REM sleep which is when our hormones are balanced. Allergies are a main cause of sleep apnea. You don’t have to be overweight to suffer from it.

This information has helped scientists harness information to assist people in losing weight. Scientists have created an anti-obesity vaccine which reduces the production of ghrelin which helps reduce cravings. Yes, these drugs are on the market, but instead of putting a huge dent in your wallet, you can start to balance ghrelin by following a few easy steps.

Ghrelin creates our ravenous cravings for food. Our bodies increase this hormone before eating, whether it is when your clock strikes 12 noon at work or you walk by a bakery and the smell of doughnuts stimulates the production. Read more in Secrets to a Healthy Metabolism which is now on sale! Click HERE to find. There are charts included in the book on which foods to consume and food to steer clear of. Follow the steps in Secrets to a Healthy Metabolism to keep your ghrelin levels in check, but I’ll give you a hint, I do not recommend liquid calories to balance your ghrelin levels!

1/2 cup coconut oil or butter
1/2 cup Swerve
3 eggs, beaten
1/2 cup natural peanut butter
3/4 cup sour cream
1 tsp vanilla extract
2 cups peanut flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp Celtic sea salt
Preheat oven to 350 degrees F. Cream butter and sweetener. Beat eggs in well. Mix in peanut butter, sour cream, and vanilla. Combine peanut flour, baking powder, soda and salt together and add to creamed mixture. Spoon mixture into greased mini donut pan (click HERE to find). Place in oven for 10-12 minutes. Test with a toothpick for doneness. Makes 42 mini donuts, 12 servings.CHOCOLATE
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS unsweetened almond milk
1/4 cup Swerve confectioners
1 tsp stevia glycerite
Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don’t burn the chocolate!), once the mixture has cooled quite a bit, add in the almond milk and sweetener (if you add it too soon, the chocolate will separate). Stir until smooth and thick. Serve with donuts. Makes 12 servings.NUTRITIONAL COMPARISON (per serving)
Traditional Donuts = 396 calories, 23g fat, 7g protein, 49.5 carbs, 2.5g fiber
“Healthified” Donuts = 256 calories, 21.9g fat, 11g protein, 12 carbs, 6.9g fiberClick HERE to find the mini jars I store my sauces in.
Recipes and fun facts like this can be found in THE ART OF EATING HEALTHY!
Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Laura says:

    Definitely going to try these as soon as I can get my hands on some peanut flour.

  • Thanks Laura! You will love them!

    Happy baking!;)

  • Jennifer says:

    We had years of Country Crock and Becel margarine in Canada when they told us to switch from butter! So sad! Finally, my father-in-law, a retired doctor, got us off the margarine and back onto butter and off of much sugar (for the children) as well. 🙂

  • Thanks for writing Jennifer!

    Butter tastes SOooo much better too! Lol

  • Rachel says:

    I have got to get my hands on a doughnut pan! do you think I could make doughnuts in a muffin pan?

  • Colette says:

    I’m a little bit peeved I can’t try all your delicious looking recipes made with peanut flour. I have tried so many places and I just can’t seem to source peanut flour here in OZ, so sad.

  • Hey Colette, Can you order from http://www.amazon.com?

    I get all my peanut flour here: http://astore.amazon.com/marisnutran05-20/detail/B0052OOYO2

    If you order from here, it helps me post free recipes and tips:) lol

    It is cheaper on amazon than in the stores anyway! lol

  • Philis says:

    I tried this today and it ended up so dry that I had to throw out. The one thing i used different was cream cheese for the yogurt. Surely it did not make that much difference. And the Chocolate sauce was way not sweet enough and too much chocolate. I tried to dilute with cream & coconut oil & butter and more & more splenda, but made a bigger mess. The peanut flour had 12% fat. This is the lst time I tried peanut flour so may not understand something???

    Thank you for any insight you might give. I just learned of your site from the new book.


  • Oh no Philis! Bummer!

    I asked on facebook if anyone encountered your problem and no one did. Most responded this way, ” i made them a month or so ago, and loved them! I dipped them in the cream cheese frosting. Yes I think they are sweet enough! I just had two of them last night!”

    Please don’t give up on me:)

  • Philis says:

    Thank you, I must have mis-measured somewhere!

  • Laura French says:

    I haven’t had a doughnut for soooooo long until today!! I am eating one of the doughnuts right now!
    This is what I did:
    I find stevia bitter so I replaced that with a half a package of a Splenda Quick Pack I had hoarded. I used 12% peanut flour and the batter was way too thick after mixing it up. I added several tablespoons of almond milk. I made them in a regular sized doughnut pan. For the glaze, I did not need any almond milk at all.

    The texture is wonderful. It is a fine crumb that is moist and very tender. The glaze adds a perfect touch for that peanut butter cup taste. This is a keeper for me.Thanks so much!

  • Thanks Laura! I REALLY appreciate your support!

  • Alejandra says:

    This is where it gets so confusing. I follow your blog because you have such amazing informative information and so many diefferent kinds of healthy recepies. I love this blog, and you seem to know what what you´re talking about and you have done your research. But it does suprise me you have peanut butter recepies. What is all this about peanuts and aflotoxins?

    I also follow Mark Sisson´s blog and his healthy low carb diet too and he has a whole differente story about peanuts. There are a lot of articles and studies that explain all of this.


    What are your toughts?

    • As Mark states in the article about the link to cancer in mice,
      “You won’t be getting a couple grams of aflatoxin with every bag of peanuts or anything, so acute aflatoxicosis isn’t a big issue for people – at least in the US.”
      The skin of the peanut contains most of the aflotoxins so I think that eating peanutbutter or flour in moderation is ok. I mostly just use them in desserts that are an occasional treat (not any everyday item). Thanks! 🙂

  • Alejandra says:

    Great! Because I really love peanut butter and stopped because of all this info about of aflotoxins. Now I can have some once in a while. I guessit´s just best to follow the golden rule “all in moderation” 🙂

  • isabelle says:

    Maria, would it be OK to substitute almond butter for peanut butter and almond flour for peanut flour? And if yes, would the amount of carbs still be ok? Thank you!!! Love your recipes…

  • Lisa says:

    I just made this, but it never thickened…any ideas? I double and triple checked ingredients and amount. so…my mixing and timing maybe? it tastes good though..just thin.

    • cemmerich says:

      Might be the peanut flour. Some are de-fatted and others aren’t. Next time adjust your liquid until you have the right batter texture. 🙂

  • Alexa says:

    Maria, does sugar alcohol count toward your carb count when counting your daily carbs? Erythritol labels the serving to have 4 carbs and those carbs are from sugar alcohol.

  • Amanda says:

    I have tried to make your chocolate sauce several times, and it never comes out like it is shown on your recipes, it is always very thin, like chocolate syrup. What am I missing?? I wondered if the amount of almond milk is a typo? But here on the website, it is the same amount as in the cookbook. Hmmm, ideas?

    • cemmerich says:

      Not sure. When I make it with these amounts, it comes out great. You can try less milk if you like. 🙂

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