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?
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.
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
Line a 9 by 9 inch square pan with parchment paper or plastic wrap with enough overhang for easy removal
In a large mixing bowl, combine oats, almonds, sesame seeds, chia seeds, hemp seeds, cinnamon and salt
In a separate bowl, whisk together peanut butter, honey, and vanilla extract until very smooth.
Pour liquid mixture over dry ingredients and using a wooden spoon, stir until evenly combined.
Transfer mixture to the prepared pan and firmly press the mixture evenly into the pan.
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
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:
5 medium ripe bananas
1 tbsp. creamy peanut butter
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?
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?
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.