This recipe was inspired by finding a jar of black currant jelly and remembering just how supportive this often-overlooked berry can be for stress.
Black currant juice and extract (the concentrated supplement form) are very good at gently balancing cortisol. And these days, imbalanced cortisol is more common than not.
Cortisol imbalance is caused by many things, but most commonly chronic stress, ongoing inflammation, and blood sugar instability. Over time, this can show up as fatigue, anxiety, sleep issues, digestive problems, and feeling wired-but-tired.
That’s why I wanted to create a recipe using black currant that would not spike blood sugar. And it’s easy to make. No baking and only 4 ingredients.
I use only 1 ounce of black currant jelly and intentionally combine it with protein, fat, and fiber. While this treat is mildly sweet, it won’t take blood sugar for a ride and it still satisfies a sweet tooth.
If you’re used to very sweet desserts, you may find this under-sweetened at first. That’s normal. The less sugar you eat over time, the more you begin to enjoy lightly sweetened treats like this.
Personally, I can’t stand most standard desserts anymore. They’re simply over-the-top sweet. But it tool some time making my own treats to get there.
A Treat With Benefits
I wrote this blog post on how black currant gently supports cortisol. You can find the science behind it there.
This is an extremely easy no-bake recipe that can help train your body to enjoy blood sugar–balancing treats that give you steady energy instead of a spike and crash.
The other ingredients are also quite nourishing, each with their own benefits, which I’ll describe below.
And if you’re a peanut butter and jelly fan, you’ll really adore this healthy, cortisol-supportive, gut-friendly version of the American classic without white bread or processed ingredients.
I use puffed amaranth for the base, but you can also use puffed rice (used for rice crispy treats). If you don’t eat grains, shredded coconut works beautifully as a substitute.
Ingredients
- 1 Cup Puffed Amaranth, Puffed Rice, or Shredded Coconut
- 1 Ounce Black Currant Jelly
- 1/4 Cup Coconut Butter, melted
- 1/2 Cup Sunflower Seed Butter
(or nut/seed butter of choice) - Optional: 1/4–1/2 Teaspoon Vanilla Powder
How to Make It
- Melt the Coconut Butter until pourable.
- If it comes in a glass jar, submerge the jar halfway in a pot of water and gently simmer on low heat until it begins to melt. Stirring speeds up the process. (This is the “hardest” part of the recipe and it’s not that hard).
- Note: If you don’t have coconut butter, you can use coconut oil, but add a small splash of honey or maple syrup for balance.
- In a brownie pan or silicone baking pan, add 1 cup puffed amaranth (or your chosen base).
- Mix in the sunflower seed butter until well combined.
- Add the black currant jelly and stir again.
- Pour in the melted coconut butter and vanilla powder (if using). Stir until fully combined.
- Flatten evenly with a spoon and chill in the fridge for 30 minutes.
As the coconut butter hardens, this will turn into a soft bark. If it’s hot out, store this dessert in the fridge so it stays solid.
Slice into squares for portion control, These are a little too tasty and easy to eat more than intended. That said, the healthy fats make this treat very satisfying so it is not as easy to overeat.
Ingredient Notes & Benefits
Puffed Amaranth
I usually don’t eat grains, but for some reason I had a craving for puffed amaranth. Amaranth is a naturally gluten-free seed that contains fiber, magnesium, iron, and plant-based protein, all of which support blood sugar stability and nervous system function.
Sunflower Seed Butter
Sunflower seed butter is rich in healthy fats, vitamin E, magnesium, selenium, and B vitamins. These nutrients support adrenal health, nervous system regulation, and help keep blood sugar steady after meals.
Black Currant
Beyond its effects on cortisol, black currant is rich in anthocyanins and polyphenols, which support circulation, reduce oxidative stress, and help calm inflammation, especially stress-driven inflammation.
Coconut Butter
The star of this dessert is Coconut Butter. If you’re not familiar with it, it’s simply whole coconut meat ground into a butter, similar to how nuts are ground into nut butter.
When it’s cold or stored in the fridge, it can be very firm, but it melts easily with heat. Coconut butter provides fiber, nourishing saturated fats, and slow, steady energy, making this treat both grounding and deeply satisfying. Coconut is also antimicrobial.
Eat and Heal
If you enjoyed this easy, healthy treat idea, I have a whole cookbook of gut-friendly no-bake treats you may love: 👉 Treats That Heal
I truly enjoy food, and I believe treats can lift your spirit and satisfy the kid in you, especially comforting ones like this PB & J–style cortisol-balancing treat.
If you try it and are on Instagram post it and tag me @doityourself health. I would love to see it!
