Healthy Raw Peanut Butter Caramel

One of my favorite things about fall time other than all of the delicious pumpkin flavored treats is that apples fully start to come into season. Every week I switch the kind of apple that I pick up, going from red delicious to fuji to honey crisp. As long as the apple has a good crunch it’s my kind of apple. And what better to compliment an apple than caramel dip and/or peanut butter?!?


I remember the days when I would come home from school and dive into one of those big tubs of caramel and the apple was more of an after thought. The caramel was hot and creamy and just made me feel warm inside. Are you drooling yet?


Unfortunately that warm feeling I got inside didn’t exactly correlate to the caramel being good for my insides. So what better to do than create a healthier version of my delicious treat?


I introduce to you my healthy version of caramel with…… drumroll please………(cue the drumroll sound in your head) a peanut butter twist. This caramel only has four ingredients and it packs a punch of amazing nutrients. So are you ready to learn how to make this incredibly easy treat?


First lets start by going over the benefits of the ingredients. The four ingredients are dates, natural peanut butter, chia seeds and cinnamon.


Dates: If you haven’t already discovered that dates are great for baking then you are missing out on a great, healthy alternative for sugar. Plus here are just a few of the benefits that you can reap by eating them:

  • Relief of constipation due to the high levels of soluble fiber
  • Bone health and strength due to the significant amounts of minerals
  • Curing various intestinal disorders due to the nicotine content
  • Help your anemia due to their impressive levels of iron
  • Energy booster due to the higher amount of natural sugars


Peanut Butter: Let me first note that when I say peanut butter here I am referring to completely natural peanut butter where the only ingredient is peanuts. So many of the peanut butters that we consume these days are overly processed and they contain unhealthy and unnecessary oils and sugars. Now that we have that cleared here are some of the benefits of raw peanuts or peanut butter made from raw peanuts:

  • Reduced risk of coronary heart disease due to high levels of antioxidants
  • Improved blood flow in the brain due to resveratrol, the common flavonoid found in red wine
  • Protection against Alzheimer’s due to the high levels of niacin (vitamin B3)


Chia Seeds: These little seeds are now one of the most popular members of the superfood family. Check out their incredible benefits:

  • They fight the production of free radicals due to their high levels of antioxidants
  • They are 40% fiber, by weight, making them one of the best sources of fiber in the world!!
  • They are very high in Omega-3 fatty acids, which are great for brain health and metabolic health
  • They can significantly lower blood pressure and a marker for inflammation, making them a great option for naturally helping Type 2 Diabetes


Cinnamon: I put cinnamon in everything. I add it to smoothies, to my sweet potatoes, to my apples and as you can see here I add it to my “caramel.” It just adds such a great taste and it is beneficial for your health for the following reasons:

  • Can slow stomach emptying, which curbs the sharp rise in blood sugar following meals
  • Just smelling cinnamon can enhance cognitive processing and consuming it significantly ups brain function
  • It is a powerful antibacterial, making it a great remedy for a stomach bug or the flu
  • Helps uncomfortable bloating by killing and healing infections in the GI tract, allowing gastric juices to work normally


Well now that you know that this caramel is going to be absolutely amazing for your health lets get to making it:


Raw Peanut Butter Caramel



  • 1 cup Medjool dates, pitted
  • ½ cup natural peanut butter
  • 1 Tsp Cinnamon
  • 2 Tbsp Chia Seeds
  • Optional: add almond milk to make it more creamy



  • Soak the dates in filtered water for 2 to 3 hours, until soft.


  • Once the dates are soft combine them in a food processer or powerful blender like the vitamix with the peanut butter, chia seeds and cinnamon.


  • Blend until you have reached the desired texture.


  • If you want the caramel to be creamier then you can add a small amount of almond milk to the mix.
  • Serve with sliced fruit or thin with extra almond milk or water to drizzle over baked goods. Will keep chilled in the fridge for up to 4 days.


Hope you enjoy!!!

XOXO –The Wellness Paige

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