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

In the Kitchen with Keri: 3 Fast, Creative Homemade Protein Snacks

We share heaps of healthy information on Nutritious Life’s blog every day, but “In the Kitchen with Keri” is your chance to spend some quality time with the wonder woman behind it all, Keri Glassman, MS, RD, CDN. It’s where she invites you into her space to share the ingredients she’s currently obsessed with, recipes she can’t get enough of, and other tips and tricks learned over many years of life as an always-ahead-of-the-curve nutritionist and wellness expert. When you’re having one of those weeks, reaching for a packaged protein bar may be the only option. But in an ideal world, I’d make all of my protein snacks at home—and so would you! The ideal snack provides protein and healthy fats to keep you satisfied and give you energy without being a total calorie bomb (since it’s supposed to fill in gaps between meals, not become its own meal). These are a few I’ve been making lately that are a little creative and different (AKA, not just handfuls of nuts…which I also love, by the way) but require very little time and skill to make. Protein Snacks: Roasted Chickpeas Let’s start with my Chickpeas with Toasted Nori and Cayenne. Chickpeas are a great plant-based source of protein, fiber, and antioxidants. I like to throw them in everything, from salads to sauteed greens. Roasted, they make a great snack. Here, I tossed them in a little bit of avocado oil and sprinkled them with a pinch or two of cayenne (be cautious if you’re sensitive to spice!) and sea salt. Then, I roasted them in the oven, on 400, for about 15 minutes. When there was just about a minute left, I took them out and sprinkled them with a sheet of nori, which you can either just tear up or chop. Then, back in the oven for one minute to crisp it all up, and they’re done! RELATED: Why You Should Add Spices to Every Meal Adding the nori is super beneficial since sea vegetables are loaded with minerals and they’re not something we have a lot of opportunities to get in often. They also add salty flavor and crispy texture. When these are done, you can throw handfuls into baggies to keep in your purse or keep a little bowl on your desk for an afternoon bite. Protein Snacks: Peanut Butter Bites Next, I’m loving these No-Bake Peanut Butter Bites. Made with peanut butter (obviously), chia seeds, and flaxseeds, they’re filled with protein and healthy fats. I also like that these are automatically portion-controlled, since they’re made in a mini muffin pan and end up being bite-sized. They make a great snack, or you can also serve ‘em to your kids as a high-protein, low-sugar breakfast that’s nice and sweet. Get the full recipe, here. Protein Snacks: Overnight Oats Speaking of breakfast, you might think Overnight Oats are just for the AM hours, but they’re also a perfect make-ahead protein snack, when you throw in a little high-quality protein powder. RELATED: 7 High-Protein Breakfast Recipes to Power Your Mornings I love filling a bunch of jars and having them in the fridge for whenever you need something quick and filling. They’re especially great for post-workout, since the protein powder is paired with healthy carbs from oats. Bonus: You can add whatever you want to the jar to dress it up and keep things exciting: chia seeds, berries, bananas, almonds, cashews, coconut, etc. Get the full recipe, here. If you’re really feeling like a pro, make all three of these on a Sunday night and you’ll be set for snacking all week.