12 Mouth-Watering and Good-For-You Peanut Butter Recipes
Today is National Peanut Butter Lovers Day, so of course, we want to share our favorite healthy (and delicious) peanut butter recipes with you! Peanut butter historically has a bad rap, but it is actually really good for you (unless you are allergic, of course). You can read more about the pros and cons of peanut vs. almond butter (and other nut butters) in this article, but today we’re all about praising this legume for all of its delicious and healthy qualities. Nutrient Dense AND Good For Your Waistline Peanut butter has more health benefits than many people are aware of. For starters, this nut is loaded with healthy fat and more protein than any other nut. Peanuts also provide a tasty source of magnesium, phosphorus, zinc, niacin, and vitamin B6, to name just a few. Magnesium supports many critical chemical processes in the body, such as muscle and nerve function, blood sugar levels, and blood pressure. Phosphorus is linked to building healthy cells and bones, while Zinc is known for supporting our immune systems. Niacin is great for digestion and nerve function, and vitamin B6 helps support a healthy heart and immune system. Oh, and did we mention this power food’s antioxidant properties? Not only do peanuts contain resveratrol, a polyphenol antioxidant, and phytosterols, which are known to reduce the growth of various cancers, but they are also high in flavonoids, which are also known to protect against heart disease and, you guessed it, cancer. When all of these nutrients and benefits are connected with supporting our overall health AND can be found in abundance in peanut butter, why wouldn’t you want to add it into your daily diet? But in case that’s not convincing enough for you, the nutritional benefits of peanuts have also been linked to weight loss, decreased weight gain, and a lower risk of becoming overweight or obese. Its high protein and fiber content makes it take a bit longer to digest, which may keep us from overeating. As with any food, especially one high in calories, beware of your serving sizes. And, don’t forget to carefully inspect the ingredients list. When shopping for the healthiest type of peanut butter, the ones with no added sugar and low salt content are your best options—you know, just straight-up peanut butter—without all the additives. Skip the sugarand trans fats; it tastes better without all that junk, anyway. 12 Mouth-Watering and Good-For-You Peanut Butter Recipes Is your mouth watering yet? Here are some amazing recipes for breakfast, lunch, dessert— or any time of day—that just wouldn’t be the same without our beloved peanut butter: Breakfast Recipes Finding new healthy breakfast recipes to add to your morning routine can be a challenge. It’s important to switch it up as much as possible so you look forward to eating a healthy breakfast. Here are a couple of suggestions for when you just can’t eat any. more. eggs. Peanut Butter Oatmeal Oatmeal is full of protein and fiber on its own, but adding peanut butter adds even more protein and healthy fats, which makes it an even better breakfast option. Plus, everything just tastes better with peanut butter, doesn’t it? Peanut Butter Berry Yogurt This bright-colored breakfast dish is like peanut butter and jelly in a bowl. You’re getting protein from both the Greek yogurt and the peanut butter, so you’ll feel fuller and more satisfied after your meal. Plus, the sweetness comes from the berries instead of the added sugar in most jellies, so it will keep you energized for longer. Peanut Butter Breakfast Bars To start, these bars are gluten-free, dairy-free, refined sugar-free, and vegan. They’re also packed with tons of fiber, protein, and omega-3s to boot. Plus, they can be cut into snack-size pieces and stored for an anytime snack.! Sip on This Do you prefer to sip some of your meals? Here are a couple of recipes to shake things up: Peanut Butter Banana Chickpea Shake This shake has just five ingredients: bananas, dates, peanut butter, almond milk, cacao powder, and chickpeas. If it’s fiber and plant-based protein you’re looking for, this shake is for you! Chocolate Post-Workout Smoothie Looking for a sweet shake that will also refuel your body after a tough workout? This shake will give your body the protein it needs to recover and carry on with your busy day. Anytime Snacks Because peanut butter is so high in protein, it is often the main ingredient in a variety of healthy snacks. Here are just a few peanut-butter-based snacks we love. Peanut Butter Energy Balls When you need to add a little extra energy into your busy day, these peanut butter energy balls are just the thing to bring you back to life. Pack them to go or stock them in your fridge to grab when you need a late morning or afternoon boost. Grain-free Dairy Free Peanut Butter Bites Looking for a grain-free, dairy-free snack that still tastes amazing? These peanut butter bites are for you! These provide the perfect portion for an afternoon pick-me-up, as they are literally bite-size. Apple Fries & Dip Yes, we know these aren’t actually “fries”, but that makes them sound more appealing, doesn’t it? The good news is, they DO taste delicious, and they’re good for you! (Bonus!) Plus, the name might help with getting your kiddos on board with healthy eating. It’s worth a shot! Apple & Grape (and Peanut Butter) Turtles Yep, you read that right. Who said snacks can’t be fun? These cute turtles made out of apples, grapes, and chocolate chips (substitute raisins for a dairy-free option), are filled with peanut butter to make it a little more filling. Sounds a little messy, but you know you want to try it. Nut Butter Pantry Party The name itself is just so fun, and the recipe is even better. Technically, there is no recipe. It’s just a mish-mash of healthy items in your pantry that go well together. What better way to brighten
9 Healthy, Delicious Desserts That Don’t Require an Oven
Whip one up in just a few minutes, and you’ll be calm, cool…and satisfied.
The Most Unexpected Way to Serve Sweet Potatoes
Sweet potatoes are a healthy staple that land on your grocery list regularly. You’ve roasted, mashed, and baked them, but have you used them in cupcakes? Yes, sweet potato desserts are actually delicious and can be amazingly healthy. You’ve already ditched all-purpose flour and begun baking with healthier flours, but maybe it’s time for you serve the tasty tubers in a whole new way? Solana Nolfo, NLC, is here to help. Nolfo is a star holistic health coach and baker who’s a graduate of The Nutrition School and is also certified by The Institute for Integrative Nutrition. She dreamed up the recipe for these Chocolate Sweet Potato Cupcakes, which also happen to be gluten-free (in case your mother-in-law has celiac disease, naturally) and are packed with other nutritious ingredients. Sweet Potato Dessert To Shake Up Your Baking Routine While the sweet potatoes provide powerful antioxidants like beta carotene, you’ll get servings of healthy fats from both the coconut oil and almond flour. Not to mention the presence of cacao, that magical food linked to cardiovascular health, stress relief, and so much more. Of course, you can keep all that to yourself if your family is really just interested in biting into and savoring the sweet, gooey goodness. They won’t even know you’ve baked a health boost into their sweet potato dessert. You may also want to keep this one on hand for your gluten-free girlfriend’s upcoming birthday (just add candles). Get the recipe here, and learn more about getting Nutritious Life Certified like Nolfo, here. Just imagine all of the desserts you could end up adding sweet potatoes to.
The Best Paleo Chocolate Chip Cookies
If you know anything about Nutritious Life, you know we’re all about our conscious indulgences (and I’m all about the chocolate chip cookies)! But we also believe in them having their own special time and place. Every one of Rachel Mansfield’s recipes always have my mouth watering, and her Paleo Chocolate Chip Cookies are no different – they totally hit the spot. You can check out the full recipe here! Ingredients: 3 tablespoons coconut flour 2 eggs at room temperature ¼ cup coconut oil melted and cooled 1 cup sunflower seed butter ½ cup coconut sugar ½ teaspoon baking powder ½ cup dark chocolate chips
10 Sweet Snacks That Are Also Amazingly Healthy
I have tons of clients who are self-sabotaged by their own sweet tooth. Some bemoan the vending machine that calls their name at 3 p.m. every day. Others dread the group dinner with friends, knowing the multiple forks presented with the molten lava cake may as well be shovels because they will not practice the three-bite rule. And, finally there are those who feel like failures because they cannot resist twice-weekly trips to the fro yo shop where they can top their flavor of the week with everything from malted milk balls to Captain Crunch. If your wild sweet tooth is a part of your identity that you have accepted (no judgement here), I have some suggestions for you to keep it tamed: Healthy, sweet snacks that will not derail your healthful eating but will fulfill your desire for something decadent. I even have one on this list that you can indulge in daily (it feels legitimately decadent, but it’s really healthful.) 10 Sweet and Healthy Snacks to Savor 1. Matt’s Munchies are dried fruit treats, with an upgraded twist. At 35-80 calories per pack, these dried fruit puree snacks offer long enjoyment due to their strip-sized bites. It’s a bonus that they are portable and perfectly portioned for you. There is even one for you chocoholics out there! 2. Frozen Bananas aren’t just a summer lovin’ treat. They are an all year long fiber-, potassium- and antioxidant-packed sweet snack (or dessert) that is naturally portion controlled. 3. Fresh fruit is an underrated but amazing sweet treat. If you’re aiming for something lower on the glycemic index, skip the bananas and citrus and go for these low-sugar fruits instead. 4. A frozen fruit bar is a solid sweet staple. Look for whole food ingredients only and no added corn syrup, dyes or chemicals. I recommend: Edy’s, Whole Fruit, 365. 5. Dark chocolate that is 70% or higher helps you to indulge your sweet tooth and get a dose of antioxidants, so enjoy it on occasion in a 1-oz. portion. There are literally hundreds of brands out there on the market, readily portioned for you and you’ll often find them at checkout lines across the land. A couple faves: Green & Black’s, Alter Eco truffles. 6. Angel food cake is mostly sugar and egg whites. For less than 100 calories, it is OK that this indulgence isn’t very nutrient-dense because it is a great vehicle for berries, which are! Plus, who doesn’t have a little nostalgia for this old-school treat? 7. The Good Bean makes roasted chickpeas in a cinnamon flavor that are perfect for a sweet snack. High in fiber and protein, your waistline will not budge over this indulgence, even if it is frequent. 8. Peanut butter is not just for jelly and you don’t have to bake to turn yourself into a nutrition scientist. Simply place 2 teaspoons of natural peanut butter and 1 teaspoon cocoa powder in a mug in the microwave on high for 20 seconds. Mix and top with 1 teaspoon unsweetened coconut flakes. Eat with a spoon! 9. Grilled peaches are the warm weather staple you’ve been missing. Brush a little honey over peach halves and sprinkle with nutmeg. Toss on a hot grill for up to 3 minutes per side so the sugars caramelize. Yum!! We also love to combine them with burrata, honey and basil for a stellar summer crowd-pleaser. (Yes, you’ll have to share this treat with others!) This brings me to number 10 … the treat I mentioned before that gets the green light as a daily taste: 10. Caramel Tea by Yogi is a sweet treat for your waistline that you can have any time you feel the need for sweetness. It feels indulgent, but it’s really a healthful choice, as it has no calories, is full of antioxidants and contributes to your hydration efforts. This is food/drink working for you! There you have it, sweets for my sweets. Remember: go slowly and savor your mouthfuls, so your relationship with your sweet tooth is at peace with your relationship with your health-mindedness!
