Homemade Almond Butter

Do you know how easy making your own nut butter can be? I LOVE making my own nut butters because they are so easy to make and you only need one ingredient… your favorite nut! Some suggestions are peanuts, almonds, cashews, etc. The list goes on! All you need is a food processor to blend the nut together for several minutes. They will become hot in the food processor and if the consistency remains thick, you can add a little vegetable oil to it (you don’t need a lot!) What better way to add some nut butter to your sandwich or to enjoy as a dip and you can create your very own jar?


*Picture taken by Danielle Colombo, RD*

Homemade Super-Seedy Granola Bars

Looking for a high fiber, protein filled snack? These homemade super-seedy granola bars are the perfect fit! These bars are filled with delicious peanut butter and super seeds! Make extra bars, freeze or refrigerate the rest for later! A fantastic grab and go snack.

granola bars

Makes 16 bars


  • 1 1/2 cups quick-cooking oats               1/2 cup sliced almonds
  • 1/4 cup sesame seeds                             3 tablespoons chia seeds
  • 1/4 cup hemp seeds                               1 teaspoon ground cinnamon
  • 1/2 teaspoon salt                                   1 cup unsalted peanut butter
  • 1/2 cup honey                                         1 tsp. vanilla extract


  1. Line a 9 by 9 inch square pan with parchment paper or plastic wrap with enough overhang for easy removal
  2. In a large mixing bowl, combine oats, almonds, sesame seeds, chia seeds, hemp seeds, cinnamon and salt
  3. In a separate bowl, whisk together peanut butter, honey, and vanilla extract until very smooth.
  4. Pour liquid mixture over dry ingredients and using a wooden spoon, stir until evenly  combined.
  5. Transfer mixture to the prepared pan and firmly press the mixture evenly into the pan.
  6. Cover and refrigerate for at least one hour or overnight. Gently lift the parchment paper to remove from pan and slice into 16 bars. Place in a freezer-safe bag to store in the fridge or freezer. Serves 16.

Nutrition Info: Serving 1 bar (45 grams) Calories: 209; Total fat: 13g; Sat fat: 2g; Sodium 77mg; Carbohydrate: 20g; Fiber: 3g; Sugars: 11g; Protein: 7g

Adapted from: Alexandra Caspero January/February 2016 Food and Nutrition Magazine

NEWS FLASH: Frozen Banana & Peanut Butter Dessert

If you are like me, you might be a little obsessed with peanut butter. I was just on Pinterest and found a healthy, simple recipe if you are fan of bananas and peanut butter mixed together! Here it is..

All you need is:

  1. 5 medium ripe bananas
  2. 1 tbsp. creamy peanut butter
  3. 2 oz. nonfat vanilla Greek yogurt

How to make it:

  • Peel one banana and mash it with the peanut butter and yogurt
  • Peel the other four bananas and slice into half-inch thick slices. Smear the banana, peanut butter and yogurt mixture on half of the banana slices and top with the other halves, making banana sandwiches.
  • Place on a plate and freeze for at least 2 hours

And.. that’s it! Do you have any banana/peanut butter recipes you would like to share?


Summer Snack.. A Must!

Looking for a new, healthy recipe for the summer?

Are you a peanut butter fanatic?

Than you must try this creamy peanut butter dip!

    • Take one 5.3-ounce container of nonfat Oikos Greek Vanilla yogurt.
    • Mix in two tbsp. peanut butter (I prefer crunchy), 1/2 tbsp. honey, and 1/8 teaspoon cinnamon.
    • Serve with slices of apple, banana, and pear. Store unused portion in the fridge.

Makes four, two-tbsp. servings. Each serving contains 66 calories, 3.75 grams of fat, .5 grams of saturated fat, .75 grams of fiber, and 5.5 grams of protein.

Visit www.fitsugar.com for more amazing recipes and nutrition tips! (What an awesome site!)

Have Good Food, Eat Good Food!

good food fridge

Good foods to have on hand:

1. Whole Wheat Tortillas: Most of the carbs in whole-wheat tortillas are complex carbs, so you don’t have to worry about a spike in blood sugar levels.

2. Eggs: You can eat eggs in all different ways with all different foods! Get creative 🙂

3. Milk: Whether it’s non-fat, soy, almond, rice etc.

4. Almonds: Put your almonds in the fridge to prevent natural oils from oxidation.

5. Peanut butter: Peanut butter is packed with healthy monounsaturated fats and Folate.

6. Cottage cheese: This food is packed with casein which helps keep you feel full longer.

7. Mushrooms: They are packed with antioxidants

For more tips on eating healthy foods: http://www.shape.com/healthy-eating/diet-tips/10-foods-you-should-always-have-your-fridge?page=10

5 Quick, Healthy Snacks!

Looking for a quick snack? Here are some combinations of foods that are excellent together!quick snacks

For more information: http://backonpointe.tumblr.com/

Adding Peanut Skins to Peanut Butter

What do you think about adding peanut skins to your peanut butter? The nutritional profile of peanut butter may be enhanced with this approach. According to research, it doesn’t affect the taste of the peanut butter either!

About 60,000 tons of peanut skins are wasted every year in the United States because of peanut processing. The peanut skins are a good source of antioxidants and could be added to peanut products in order to enhance the nutritional value.

What are your thoughts/comments? Would this affect the amount of peanut products you eat?

For more information: http://www.foodnavigator-usa.com/Science/Peanut-skins-Boosting-the-nutritional-profile-of-peanut-butter

Healthy snacking at work

Keep your desk and the office refrigerator stocked with healthy snacks that will help you curb cravings and avoid temptations..

Almonds: Keep a plastic bag with a handful of almonds in your desk for a snack you can graze on all day. Almonds are full of protein and the good kind of fat, so they’ll keep you satisfied longer.

Yogurt: If your office has a refrigerator, bring yogurt to work. This snack is believed to “rev up your body’s fat-burning engines, speed weight loss”

Peanut butter: Unless peanut butter is a serious snacking weakness for you, keep a jar in your desk to spread over a graham cracker or English muffin. Peanut butter contains the good kind of fat and will keep you full much longer than junk food.  Just be careful to use only a small amount to avoid packing on extra calories.

Apple slices and low fat cheese: it’s a snack “packed with fiber, water and antioxidants” that also keeps you full longer because of the cheese.

Tea: Get your caffeine boost from tea, which has antioxidants and helps you balance water weight.

Low calorie cereal bars: Try to pick cereal bars that are lower in calories and rich in fiber, rather than ones loaded with chocolate and sodium.

In order to help curb cravings:

  • Snack on healthy foods
  • Get up and move around
  • Get enough sleep

For more information: http://www.mastersinhealthcare.com/blog/2009/50-easy-ways-to-lose-weight-while-you-are-at-work/ Masters in Health Care