Posts Tagged ‘proteins’

postheadericon Peanut Butter – A Few Facts (& 2 Peanut Butter Recipes!)

Creamy Peanut Butter

Peanut Butter is one of the most popular foods that kids (and adults!) love to eat. Peanut Butter is full of nutrition, can be added to a variety of healthy breakfast recipes (pancakes, toast, homemade breakfast bars), is jelly’s buddy when it comes to one of the most popular sandwiches ever created, is added to quite a few candy bars for extra deliciousness, and of course is often eaten all by itself by dipping a spoon right in the jar to be enjoyed for its wonderful simplicity.

Peanut Butter Nutrition

It’s important to understand that the less refined the peanut butter, meaning the less it is processed and thus the less additional and unnecessary ingredients it contains, the better! Two tablespoons of peanut butter contain about 190 calories, provides about 6 grams of carbohydrates, about 2 grams of fiber, about 8 grams of protein, and about 25% of your daily intake of monounsaturated fats (which is good1).

Peanut Butter – Fat & Calories

Although Peanut Butter is high in calories, it offers lots of nutritional benefits. Most of the calories comes from the high amount of fat, yet the majority of these fats are monounsaturated, which is a good fat as it can help to lower your LDL (aka bad) cholesterol. The other fats are polyunsaturated, which helps to raise your HDL (aka good) cholesterol, so it’s really a win-win when it comes to the fats found in Peanut Butter. A small amount of carbohydrates, proteins, and fiber (as well as other essentials) are also included in Peanut Butter.

Looking for a Peanut Butter Recipe?

Try out one or both of these super easy Peanut Butter recipes. Be sure to share the end result as well as if you altered the recipe to make it even more healthy!

Peanut Butter Cookies

Peanut Butter cookies are easy to make and quite delicious! 1/2 heaping cup whole wheat flour 3/4 cups of quick oats 1/3 tsp baking soda 1/2 tsp salt 1 heaping cup of Peanut Butter 1/3 cup agave syrup 1 large egg 1 1/2 tsps vanilla Heat oven to 375°. First combine all the dry ingredients and mix well. Then combine all the wet ingredients and mix them together well. Then blend the two together, once again mixing well until fully blended. Drop a tablespoon or so of the Peanut Butter cookie dough onto an ungreased cookie sheet and bake for 9 – 11 minutes. TIPS: Put the dough into the refrigerator for about half an hour, which make sit easier to work with. Flatten dough with a fork for a more traditional look. Sprinkle a few small dark chocolate chips of top for extra specialness!

Peanut Butter Balls

This Peanut Butter recipe is super fun for kids to make as well as super delicious! 1 1/2 cups of quick oats 1/4 – 1/3 cup of agave syrup 2/3 cup of Peanut Butter 1/4 cup of Flax Seeds (also adds crunch, which some kids like and some don’t) 1/4 cup of raisins or chocolate chips 1/2 tsp vanilla Mix together well and chill for a couple of hours. Enjoy!!

How to Make Peanut Butter – So Simple!

Put (roasted and blanched) peanuts into a grinder. Add salt to taste. Sugar and hydrogenated vegetable oil (although hydrogentated vegetable oil keeps the the Peanut Butter oils from seperating from the Peanut Butter itself, it contains trans fats, which are bad news!) are also commonly added for flavor. TIP: You don’t have to keep Peanut Butter in the refrigerator. IMPORTANT!: It is highly recommended that children under the age of two avoid eating peanut butter due to a possible allergic reaction. Therefore, recipes with peanuts should also be avoided.