Super Food of the Month: Peanut Butter
For those of you who are obsessed with peanut butter (I know you’re out there,) this month is dedicated to you! You now have an official excuse to eat peanut butter on the daily. While it is vitally important to control portions when it comes to the delightfully spreadable treat, peanut butter provides us with a solid dose of protein and fat – the good kind of fat that makes your hair shiny, your skin radiant, and your nails strong. So let’s hear it for the PB.
Ever heard of PB2? I’ve gotten too many questions about the powdered substance. Powdered peanut butter is a new trendy product that has recently flooded the shelves of health food stores, like Whole Foods. Powdered peanut butter is essentially the powdered form of peanuts which have had their natural oils removed. The result: a lower-cal, lower-fat version of your favorite spread. Just add any kind of milk, juice, or water. 2 tablespoons of PB2 costs you just around 50 calories and 1.5 grams of fat while providing 5 grams of protein, while traditional peanut butter, which weighs in at approximately 180 calories, 16 grams of fat, and 7 grams of protein per 2 tablespoon serving. The downside? Powered peanut butters, like PB2, lack the good fats and extra protein that your body needs and gets from regular peanut butter, but they are a good option to try if you have a peanut butter craving that cannot be controlled by listed serving sizes.
When it comes to choosing from the multitude of brands and varieties on the shelves of the grocery store, natural peanut butter is your best option. Natural peanut butter comes with a layer of oil on top that you easily stir back into the jar. The natural, good oil floats to the top only to prevent the spread from drying out. Natural peanut butters lack the preservatives and added sugar that regular peanut butters contain. They may be slightly less sweet in taste, but you’ll feel great knowing that you are eating the healthiest version of this already healthy spread. When addressing the issue of type of peanut butter, a popular question is: Crunchy vs. smooth? There really isn’t a nutritional difference. Choose what tastes best to you.
Finally, for you avid peanut butter lovers, Planters, the famous peanut company, has recently developed a wild kind of peanut butter with cinnamon, raisins, and granola mixed into the jar. I have yet to try this treat, but I recommend saving this version for dessert instead of your daily snack.
For easy ways to incorporate peanut butter into your daily diet, try these tricks:
- Dip apple slices, banana chunks, or carrot or celery sticks in peanut butter (ants on a log, anyone?)
- My friend and health fanatic, Kelly, loves to treat herself to a slice of whole wheat toast topped with a thin layer of peanut butter of choice and a slice drizzle of honey (or agave!)
- Add a tablespoon of peanut butter to your morning or post-workout smoothies. Whether you prefer to pair chocolate and peanut butter or bananas and peanut butter, this option allows you to get creative.
- Try this recipe from the blog skinnytaste.com for the healthiest version of PB&J out there: http://www.skinnytaste.com/2012/08/pb-j-yogurt.html (I obviously adore anything with Greek yogurt.)
- Try a raw version of breakfast bites (similar to Powerbar bites) by combining 1 cup dry oatmeal, ½ cup peanut butter, 1/3 cup honey, and an optional ½ cup chocolate chips. Add ½ cup of flaxseeds if you are feeling extra healthy (or have recently made a run to Whole Foods.) Mix til combined, form into balls, and store in the refrigerator for the perfect snack or breakfast bite on the go!
- Experiment with other types of nut butters, like almond butter. Make your own simply by blending almonds in a food processor for several minutes. Get creative and try making “Pumpkin Butter” by mixing 1/3 cup pumpkin puree (or canned pumpkin,) 1 ½ tablespoons of nut butter of your choice, ½ teaspoon of cinnamon, and a pinch of salt. Add sweetener of your choice (like Stevia or brown sugar) to taste.
- My favorite smoothie combines 2 cups of baby spinach, ½ cup of plain Greek yogurt, ¾ cup almond milk, 1 small frozen banana, and 1 tablespoon of peanut butter.
- Try making a healthy, vegan version of Reese’s peanut butter cups with this recipe from Angela Liddon’s vegan blog Oh She Glows. Don’t let the vegan ingredients scare you. You can use regular chocolate chips, regular graham crackers, and regular butter. She tends to be very specific in her commitment to living a vegan lifestyle, which you do not have to do in order to try this recipe! http://ohsheglows.com/2009/12/30/vegan-chocolate-peanut-butter-cups/