Is Peanut Butter Healthy? Here’s What You Need To Know

42d807abe7808c8f42603a725bb5f7b2 - Is Peanut Butter Healthy? Here’s What You Need To Know
Last Updated: 28th September 2016

Is Peanut Butter Healthy? Here’s What You Need to Know…

Peanut butter: as the old song says, “it’s good for your dad, it’s good for your mother”!

Peanut butter makes everything better! Dark chocolate is delicious, but adding peanut butter gives you the world’s most delicious candy: Reese’s Peanut Butter Cups.

Toast and jam is a great way to start your day, but with a bit of peanut butter, you get the PB&J, the sandwich you can never stop eating.

Smoothies are a tasty treat to help you consume more protein, but with a scoop of peanut butter, it’s like a whole blender full of healthy, peanut-flavored goodness straight from the gods themselves.


DID YOU KNOW?

Did You Know 91% of American households use peanut butter? U.S. sales of peanut butter came close to $1.2 billion in 2015 alone. That’s a lot of people with a peanut butter-induced smile on their faces!

Sadly, we have to look the nutty gift horse in the mouth and ask the tough question: Is peanut butter healthy?

Below, we’ll take a look at peanut butter both the pros and cons to answer the question “Is peanut butter good for you?”

The answer may surprise you…

The Facts: Peanut Butter Nutritional Info

Before we can get into the details, first we have to know all the facts.

Here is a look at the cold, hard data on peanut butter’s nutritional value:

In the basic serving size (32 grams, or 2 tablespoons) of everyone’s favorite smooth, creamy peanut butter, you get:

Let’s take a closer look at that nutritional data, so we can better understand how eating peanut butter affects us:

The point of this article is to answer the question “Is peanut butter healthy?” Well, to answer that question, let’s take a look at the things that make peanut butter such a great addition to your diet:

Of course, for every pro, there has to be a con, right? To truthfully answer the question “Is peanut butter good for you?” we have to look at the downsides/risks/dangers of peanut butter:

Allergic reactions — This is one of the primary arguments against not only peanut butter, but all peanut products! According to Food Allergy Research & Education, roughly 15 million Americans suffer from food allergies.

Only EIGHT foods account for 90% of the allergic reactions, and peanuts (all nuts, really) are on that list of the “Hateful Eight”. Roughly 3 million people suffer from tree nut and peanut allergies. The number of children (under the age of 18) living with peanut allergies has increased by 300% since 1997.

Thankfully, there is a light at the end of the peanut-shaped tunnel: F.A.R.E. estimates that up to 20% of children outgrow their peanut/nut allergies. However, it’s vital to understand that for children with peanut allergies, peanut butter is a DANGEROUS food–one that can cause symptoms like runny nose, digestive upset, skin reactions, itching, and shortness of breath.

Aflatoxins — Uh-oh, you see the “-toxins” there, don’t you? Time to freak out? Perhaps…

According to Wikipedia, Aflatoxins are “poisonous and cancer-causing chemicals that are produced by certain molds (Aspergillus flavus and Aspergillus parasiticus) which grow in soil, decaying vegetation, hay, and grains”. Where do you think these molds are often found? That’s right, in improperly stored peanuts.

The good news is that 89% of aflatoxins are killed off during the processing of peanuts into peanut butter. The bad news is that aflatoxins have been linked to a number of health problems, including liver cancer, impaired child growth, and even reduced mental function/performance. Thankfully, the USDA monitors the levels of aflatoxins in peanut butter, so the risk of being exposed to these toxins is fairly low. However, it’s vital to understand that the risk is still there.

Atherogenic — To put this in layman’s terms, it may increase the risk of atherosclerosis (constriction of the blood vessels). Peanut butter has been used to induce atherosclerosis in animals (for research purposes). It usually only works if cholesterol levels are high, but it’s definitely something to be aware of.

So, we’ve looked at the good and the bad, and it’s time to answer the question: Is peanut butter healthy? The answer: Yes, but…

Yes, peanut butter is healthy. The high nutritional value makes it a useful addition to your diet, and it can help protect your heart, reduce your risk of diabetes, and promote feelings of satiety that will prevent you from overeating.

But, if you’re not careful, it can cause you to gain weight, and there is always the risk of allergy.

Understanding this will help you to keep peanut butter in its correct place on your menu!

Not certain peanut butter is the right spread for you? Looking for something with a slightly different (read: lower in fat, higher in nutrients) nutritional profile? Here are a few healthy alternatives to peanut butter:

Some other recent alternatives for peanut butter are Sunflower Seed Butter and Cookie Butter. Both are relatively easy to find, mostly right next to peanut butter in large chain grocery stores. Both have a nice nutty flavor and is smooth and easy to spread. You won’t even feel like you’re missing out peanut butter with these two!

Try these peanut butter alternatives if you want a healthy snack, or if you’re just looking to give your palate a break!

Is Peanut Butter Healthy-Here’s What You Need To Know

42d807abe7808c8f42603a725bb5f7b2 - Is Peanut Butter Healthy-Here’s What You Need To Know

Is Peanut Butter Healthy? Here’s What You Need to Know…

Peanut butter: as the old song says, “it’s good for your dad, it’s good for your mother”!

Peanut butter makes everything better! Dark chocolate is delicious, but adding peanut butter gives you the world’s most delicious candy: Reese’s Peanut Butter Cups.

Toast and jam is a great way to start your day, but with a bit of peanut butter, you get the PB&J, the sandwich you can never stop eating.

Smoothies are a tasty treat to help you consume more protein, but with a scoop of peanut butter, it’s like a whole blender full of healthy, peanut-flavored goodness straight from the gods themselves.


DID YOU KNOW?

 

Did You Know 91% of American households use peanut butter? U.S. sales of peanut butter came close to $1.2 billion in 2015 alone. That’s a lot of people with a peanut butter-induced smile on their faces!

Sadly, we have to look the nutty gift horse in the mouth and ask the tough question: Is peanut butter healthy?

Below, we’ll take a look at peanut butter both the pros and cons to answer the question “Is peanut butter good for you?”

The answer may surprise you…

The Facts: Peanut Butter Nutritional Info

Before we can get into the details, first we have to know all the facts.

Here is a look at the cold, hard data on peanut butter’s nutritional value:

In the basic serving size (32 grams, or 2 tablespoons) of everyone’s favorite smooth, creamy peanut butter, you get:

Let’s take a closer look at that nutritional data, so we can better understand how eating peanut butter affects us:

The point of this article is to answer the question “Is peanut butter healthy?” Well, to answer that question, let’s take a look at the things that make peanut butter such a great addition to your diet:

Of course, for every pro, there has to be a con, right? To truthfully answer the question “Is peanut butter good for you?” we have to look at the downsides/risks/dangers of peanut butter:

Allergic reactions — This is one of the primary arguments against not only peanut butter, but all peanut products! According to Food Allergy Research & Education, roughly 15 million Americans suffer from food allergies.

Only EIGHT foods account for 90% of the allergic reactions, and peanuts (all nuts, really) are on that list of the “Hateful Eight”. Roughly 3 million people suffer from tree nut and peanut allergies. The number of children (under the age of 18) living with peanut allergies has increased by 300% since 1997.

Thankfully, there is a light at the end of the peanut-shaped tunnel: F.A.R.E. estimates that up to 20% of children outgrow their peanut/nut allergies. However, it’s vital to understand that for children with peanut allergies, peanut butter is a DANGEROUS food–one that can cause symptoms like runny nose, digestive upset, skin reactions, itching, and shortness of breath.

Aflatoxins — Uh-oh, you see the “-toxins” there, don’t you? Time to freak out? Perhaps…

According to Wikipedia, Aflatoxins are “poisonous and cancer-causing chemicals that are produced by certain molds (Aspergillus flavus and Aspergillus parasiticus) which grow in soil, decaying vegetation, hay, and grains”. Where do you think these molds are often found? That’s right, in improperly stored peanuts.

The good news is that 89% of aflatoxins are killed off during the processing of peanuts into peanut butter. The bad news is that aflatoxins have been linked to a number of health problems, including liver cancer, impaired child growth, and even reduced mental function/performance. Thankfully, the USDA monitors the levels of aflatoxins in peanut butter, so the risk of being exposed to these toxins is fairly low. However, it’s vital to understand that the risk is still there.

Atherogenic — To put this in layman’s terms, it may increase the risk of atherosclerosis (constriction of the blood vessels). Peanut butter has been used to induce atherosclerosis in animals (for research purposes). It usually only works if cholesterol levels are high, but it’s definitely something to be aware of.

So, we’ve looked at the good and the bad, and it’s time to answer the question: Is peanut butter healthy? The answer: Yes, but…

Yes, peanut butter is healthy. The high nutritional value makes it a useful addition to your diet, and it can help protect your heart, reduce your risk of diabetes, and promote feelings of satiety that will prevent you from overeating.

But, if you’re not careful, it can cause you to gain weight, and there is always the risk of allergy.

Understanding this will help you to keep peanut butter in its correct place on your menu!

Not certain peanut butter is the right spread for you? Looking for something with a slightly different (read: lower in fat, higher in nutrients) nutritional profile? Here are a few healthy alternatives to peanut butter:

Some other recent alternatives for peanut butter are Sunflower Seed Butter and Cookie Butter. Both are relatively easy to find, mostly right next to peanut butter in large chain grocery stores. Both have a nice nutty flavor and is smooth and easy to spread. You won’t even feel like you’re missing out peanut butter with these two!

Try these peanut butter alternatives if you want a healthy snack, or if you’re just looking to give your palate a break!

Everything You Need to Know About the Health Benefits of Peanut Butter

9461029171a9a98695c7f97b2dab1750 - Everything You Need to Know About the Health Benefits of Peanut Butter

Peanut Butter Image Design 1 1024x562 - Everything You Need to Know About the Health Benefits of Peanut ButterAs long as you’re not allergic to it, there are high chances that you have peanut butter in your home. Whether it’s crunchy or smooth, it’s great for sandwiches, snacks, and even desserts. And how many of us really love eating it out of the jar with a spoon. Go on, you can be honest here!

There are many thoughts about peanut butter and how it’s bad for us. We can’t lie that there are some downsides to it. Unfortunately, it does contain a larger amount of saturated fats than we would usually like. But unlike all the other saturated badness out there, peanut butter offers a range of other health benefits.

In fact, when you eat the peanut butter in moderate amounts, you can improve your health and boost your weight loss efforts.

Here is all you need to know about the health benefits of peanut butter and why you need to add it to your diet right away.

You Will Find Weight Loss Easier

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Yes, peanut butter really can help you lose weight. It’s time to ignore all those diet plans that tell you it’s time to cut it out of your diet.

There are high chances that those diet plans are focusing too much on the calorie side of things. Yes, serving as around 200 calories, depending on the type of peanut butter you have. What the diets don’t look at is the fact that you have 8g of protein and 2g of fiber in each serving. Why is this so good? Well, these two both help you feel fuller for longer.

Let’s look at a slice of toast with jam or butter. You’ll end up eating far more than you would if you have peanut butter instead. That means fewer calories consumed overall, so you’ll find it easier to create that calorie deficit.

And let’s not forget how satisfying peanut butter is. There’s a mental benefit to eating it. You don’t just feel physically satisfied, but your mental state believes that you’ve had something bad for you—something that you’ve wanted for hours. You’ll end up fighting against those cravings you’ve been getting, so you eat less of the actual bad stuff.

Of course, peanut butter needs to be eaten as part of a balanced diet. It’s all about getting everything in moderation! You’ll also need to remember to get out and exercise to help burn off extra calories. Exercise is 20 percent of your weight loss efforts.

While helping you lose the fat, the peanut butter will help with the building and toning of muscle. We’ll get onto the reasons for that next because it’s all to do with the type of fat in the ingredient.

There is Plenty of Good Fat Involved

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While there are some saturated fats, there are also plenty of monounsaturated fats in peanut butter. Why is this so important? Well, this is the type of fat that you really need.

Studies have shown that having more monounsaturated fats in your diet will mean that you have a lower risk of developing diabetes. Your body doesn’t become as resistant to insulin, and you don’t suffer from the same blood sugar spikes that you would without the fats. Your whole body is protected. This is even the case in adults who already have a resistance to insulin. You’ll find that your diabetes could be reduced.

This is great for your waistline, but also helps your whole health. By lowering the risk of diabetes, you lower the risk of developing some other health problems. Diabetes has been linked to the loss of limb, heart problems, and comas. Do you really want to put your life at risk like that when you can help improve it with a simple serving of delicious peanut butter a day?

Oh and there’s no point in opting for the reduced-fat option. The calories are just the same, but you get less of the monounsaturated goodness for your overall health. You’ll also end up spending more money because really it’s all a marketing ploy!

And that saturated fat content isn’t as bad as we once believed it was. It helps with the absorption of more vitamin D and testosterone. These help us build stronger muscles and bones, which aids with the whole weight loss goals above. Our bodies will be more toned, and we’ll find it easier to lose weight. With more muscle, the body is encouraged to take the extra energy from the fat cells and not the muscles.

We’re also at a lower risk of osteoporosis and other bone issues. The vitamin D will help us absorb far more calcium, and it beats having to opt for the sun’s rays that tend to be damaging to the skin.

Give the Immune System a Boost

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Another of the great benefits of peanut butter is the amount of antioxidants and other vitamins that are in it. We tend to forget about the health benefits of peanuts because we become so focused on the word “butter” and the myth that fat is bad for us.

All those antioxidants and vitamins help to give the immune system a boost. We find it easier to fight off infections and keep other illnesses at bay. We’re less likely to suffer from colds and flu symptoms because our bodies are able to nip the ailments in the bud sooner rather than later.

Let’s also not forget about the big benefit of antioxidants: they help to reduce the risk of cancer, dementia, and Alzheimer’s disease. The antioxidants fight against free radicals, which are the main reason for cells to develop abnormally while repairing after damage. The abnormal cells open the doors for cancerous or dementia-riddled cells to develop.

Studies have found that by eating peanut butter, it’s possible to increase the amount of antioxidants in your system by 22 percent. There are more antioxidants than the likes of carrots, beets, and apples. In fact, peanut butter is at the same level of the likes of strawberries and blackberries that are highly known for their cancer-fighting properties.

Other studies have shown that cancer can fight off colon cancer specifically. This is the third most common type of cancer around the world, and there is still very little known and understood about it. Just men were 27 percent less likely to develop cancer by eating peanut butter. The study didn’t even look at women, but we can assume some similar results. There are suggestions that lung and stomach cancer risks can also be reduced.

As for Alzheimer’s, studies have shown that peanut butter can help. These studies compared peanut butter with vitamin E as a way to ward off the disease. Those who took vitamin E needed a large amount to see a reduction in the risk of Alzheimer’s. When it came to the peanut butter, just a small amount was needed. A serving of peanuts has 20 percent of your recommended daily amount of vitamin E, which helps. It’s also due to the amount of antioxidants protecting the cells.

Great for the Heart Health

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Another benefit to focus on is that to your heart health. Remember that healthy fat within the peanut butter? Well, this helps to reduce your bad cholesterol and increase the good cholesterol in your body. The good cholesterol is then able to protect the lining of your vessels so the blood can run through the body easily. Bad cholesterol causes friction and leads to too much clotting risk.

Your blood pressure is also reduced thanks to your lower cholesterol levels. So, your heart isn’t trying to do as much work as it would have needed to do. And remember, your heart is a muscle. It can overwork, and it can suffer because of that.

With peanut butter, you’re at a lower risk of developing heart disease and other cardiovascular problems. In fact, having peanut butter (or just peanuts) five times a week, you can reduce your risk of heart disease by half!

Handle Your Chronic Pain

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It’s not all just because of the cholesterol levels, either. The peanuts help to reduce the inflammation in your body. Your heart doesn’t have to work as hard to get the blood flowing through constricted vessels because the body isn’t inflaming as much.

The lack of inflammation also helps in other areas of your lifestyle. Inflammation is the number one reason for conditions like chronic pain and IBS. What if you could get rid of both—or at least limit the issues? When you reduce the inflammation within the body, you get rid of many of the symptoms and side effects of it.

There is a lower need for having to take more painkillers and anti-inflammatory pills to help lessen the chronic pain. There’s no need to wonder why IBS and Crohn’s disease is affecting you on a daily basis. Just think about how that will help your mental health.

You’ll feel like you can do more. You’ll actually want to start doing more, and this then also helps to boost your mental health. Some people find that conditions like depression and anxiety become a thing of the past because they no longer feel the constant pain or lack of energy.

Reduce Your Risk of Gallstones

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Who would have thought something like peanut butter could reduce the risk of developing gallstones? Well, it does. This is mostly due to the peanuts in the food. Peanuts have the right nutrients to help keep gallstones at bay. Studies show that the peanuts can reduce the risk of developing gallbladder issues by 25-30 percent.

That’s great, but what about the amount of fat within the peanut butter? Well, remember that the fat in peanut butter gets an unfair reputation. Fat is good for the body, as long as you get the right type. It’s the large amounts of saturated fats that lead to many of our gallbladder issues.

But isn’t there saturated fat within peanut butter? Well, yes, but there’s also plenty of good and healthy fats. And saturated fats consumed in a low amount really aren’t going to do you that much damage! It’s the other junk food that you’re eating that clogs up the arteries and makes it hard for the digestive system to work properly.

When you eat peanut butter as part of a healthy and balanced diet, you will find that those gallbladder issues are a thing of the past.

Can Other Nut Butters and Seed Butters Do the Same?

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If you’re allergic to peanuts, you may want to find other ways to get all these great benefits above. There are questions over whether other nut butter or the seed butter out there can help you.

While there aren’t the exact same benefits, some of them do offer similar ones. Peanuts and other nuts aren’t made up in the same way. The peanut isn’t actually a nut: it’s a legume, like peas! This is why many people who are allergic to peanuts aren’t usually allergic to other types of nuts. Other nuts don’t quite offer the same nutritional benefits as peanuts, and there are still studies being conducted to find out the exact benefits.

When it comes to the healthy fats, you will get many of the same benefits. The butter are made similarly to peanut butter, meaning you get a mixture of saturated and unsaturated fats. You’ll still get the fiber and much of the protein, so you can still find that they will help you with your weight loss, muscle toning, and mental health boosts.

Are you ready to try peanut butter in your diet? Are you ready to add it back in? While it gets a bad reputation, there are many health benefits to adding just a serving or two into your diet. Start off small and work your way up to five servings or so a week. You can have it on toast or in desserts. You will find that it’s easier to lose weight, while you boost your heart and brain health.

Satisfy Your Peanut Butter Cravings Together with these Fruits

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Peanut Butter Image Design 1 1024x562 - Satisfy Your Peanut Butter Cravings Together with these FruitsFor those of us who enjoy peanut butter, it’s always good to find new recipes and pairings that work well. Pretty much every fruit you can think of can be paired with peanut butter and turn out tasting great, but there are a few combinations that I would highly recommend.

Whether you want healthy ideas for your kids, yourself or even a party, I am sure you will find some of the recipes and combinations interesting or intriguing enough to try, and I know that you will not be disappointed at all. Here are a few recipes that combine fruit and peanut butter in an interesting way to make a great snack for you to satisfy your cravings for peanut butter!

Apple

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Probably the simplest recipe on this list, Apple on it’s own is a great fruit when paired with peanut butter and can make for some great snacks, though with a few additions, you will find that the simple Apple is one of the nicest pairings you can find. These mini bagels are not only tasty and nutritious but incredibly easy to make!

Here is a simple apple and peanut butter snack that is quick and easy to make and tastes great, you will need:

  • ¼ cup of peanut butter spread
  • 1 tablespoon of honey
  • 1 granny smith apple
  • 2 tablespoons of cranberries (optional)

Procedure:

  • Mix the peanut butter with the honey in a small bowl. Cut the top and bottom ¼ of the apple and cut remaining apple into 6 horizontal slices.
  • Spread 3 of the apple slices with the mix, if used sprinkle the cranberries on top and place the remaining apple slices on top.
  • You now have 3 mini fruit and peanut butter bagels!

Apple and Cherry

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Apple and cherry can make an excellent pairing combined with peanut butter. But no need to stop with simply paring the fruit with the peanut butter (although this tastes great too!). You can also make tasty snack bites with just a few simple ingredients added and a little preparation as with many of the recipes on this list.

Before I get into the recipe, I will say that this one really goes down well with children, whether it’s to pack a lunch or simply for a snack at home it is one of the sweeter recipes on this list.

For this you will need:

  • ½ cup of peanut butter
  • ¼ cup of dried cherries
  • 1 cup of Instant Oats
  • ½ of an apple
  • 2 tablespoons of ground flax seeds
  • 2 teaspoons of honey (if you want to add that little extra sweetness to the recipe)

Procedure:

  • Firstly, you must place all the ingredients into a food processor until the texture is like that of dough.
  • Then remove one tablespoon of the mixture out and roll into a ball. (repeat until the mixture is all rolled into balls).
  • Wrap the balls in plastic or place in a container and put it in the refrigerator for between 4-7 days.
  • Enjoy a healthy snack of fruit and peanut butter!

Banana

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Bananas are often used with peanut butter and for a good reason! They combine in a tasty and nutritious way, there’s not much to say other than… it just works. Another bite-sized snack that will satisfy that peanut butter craving in a healthy and balanced way. There is even a little chocolate in this one to add to the taste without compromising the healthy nature of the snack. Again, I can’t make more of a point out of the fact that this one also goes down great with kids, plus the chocolate covers up the healthy side of it and makes it much more interesting for children.

To make peanut butter, chocolate and banana energy bite you will need:

  • 1 ripe banana, mashed in a bowl
  • 1 teaspoon of vanilla extract
  • 1 tablespoon of chia seeds
  • ¼ cup of honey
  • ½ cup of mini chocolate chips
  • 1 ¾ cups of oats
  • ½ cup of peanut butter (creamy/smooth)

Procedure:

  • To make this quick and healthy snack, you must first combine the oats, chocolate and chia seeds in a large bowl.
  • Then in a separate smaller bowl (microwavable) combine the peanut butter and honey and microwave for 20-25 seconds. Add the vanilla extract and mashed banana. Stir until the mix is smooth and creamy.
  • Pour the smaller bowl that you have just microwaved into the other bowl and stir, if it seems too close to liquid add extra oats.
  • After all of this place the mixture in the refrigerator for 20-25 minutes, shape into small balls and enjoy another treat of fruit and peanut butter.

Orange and Dates

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These are two fruits that are often forgotten when thinking of making a healthy peanut butter based snack. But they really, REALLY shouldn’t be! The combination is very interesting on its own, but when combined in the recipe below, you can make some delicious breakfast bars! For this you will need:

  • ½ of an orange
  • 2 tablespoons of peanut butter
  • 1 teaspoon of vanilla extract
  • 2 teaspoons of cinnamon
  • 250g of Medjool dates
  • 50g of walnut pieces
  • 30g chia seeds
  • 180g whole flax seeds
  • 120g of oats (large)
  • 75g of pumpkin seeds

Procedure:

  • To make the breakfast bars, preheat your oven to 180 degrees Celsius and line a square baking tin with parchment paper. Tear the dates and place into a saucepan, squeeze the orange into the pan (dispose of the orange), add the vanilla and the cinnamon. Cover with 350ml of cold water, bring it to a boil and cook until the dates have softened somewhat then turn off the heat.
  • Mash the mix until creamy and then add the peanut butter.
  • Combine all the other dry ingredients separately and add to the mix, stir until the mix is evenly spread.
  • Pour the mix into the prepared tin and spread evenly again, bake for approximately 25-35 minutes until the top and edges are golden. Let it cool and then cut into healthy breakfast bars.

Strawberry and Banana

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Strawberries and bananas go well with peanut butter on their own, but when combined you can make some amazing snacks. There are dozens of possibilities with these two fruits, but here I am going to recommend a smoothie recipe for a quick, easy and different snack!

You will need:

  • ½ of a cup of strawberries (frozen)
  • ½ of a cup of milk or almond milk
  • ½ of a cup of ice cubes
  • A banana
  • 2 tablespoons of peanut butter

Procedure:

  • Blend and enjoy, trust me you won’t regret this one!

Lemon (or Lime)

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Many people likely won’t like the sound of this, and I agree, on its own, it wouldn’t be too great I don’t think. But when made into the right snack this can go from a random pairing to a winning one. Below I have included a recipe for peanut butter, lemon, cheesecake bites. They are a winning alternative to the usual unhealthy cheesecake, and I personally find them make for a fantastic snack after a workout.

This recipe will make 10 mini cakes:

Base:

  • 40g of ground almonds
  • 30g peanut butter (crunchy)
  • 10g whey protein (no flavoring)
  • 1 tablespoon of maple syrup

Filling:

  • 125g quark
  • 60g of cottage cheese
  • 1 egg white
  • 5g of stevia
  • 15ml of lemon/lime juice
  • 1 ½ tablespoons of whey protein (flavored)

Procedure:

  • Preheat the oven to 180 degrees Celsius. Firstly make the base, get a mixing bowl and combine the peanut butter, maple syrup, ground almonds and the whey protein. Mix into a powdery ball of dough.
  • Take small lumps with a teaspoon and place this into a micro muffin tin.
  • Now place that on the side and get started on the filling.
  • Combine the cottage cheese, stevia, e.g., white, quark, juice, and protein powder and combine until smooth. Blend all ingredients together and place a teaspoon of the mix into the bases you made earlier.
  • Bake for 5-10 minutes until the sides go brown and the mixture is solid and place in the refrigerator for 5 minutes.
  • Finally, enjoy the guilt-free peanut butter and fruit cheesecake!

Strawberry

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The classic strawberry, a staple of peanut butter combinations for decades with the traditional peanut butter and jelly sandwich. But this isn’t the only thing that can be made with strawberries, there are plenty of other recipes out there.

Here is one of my favorites, you will need:

  • 1 cup of unflavored Greek yogurt
  • ¾ of a cup of peanut butter
  • 2 tablespoons of cocoa powder
  • 3 tablespoons of honey
  • An array of strawberries

Procedure:

  • Simply whisk the Greek yogurt with the peanut butter, slowly add the cocoa powder, honey and vanilla extract and mix thoroughly until you have a smooth, thick pink concoction.
  • Dip your strawberries and enjoy this simple yet tasty peanut butter based snack.

Cherry and Dates

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This is another winning combination with a variety of different snacks that you can choose to make, my personal favorite is something that you can make right now in a matter of moments. Unlike many of the recipes on this list, there is no baking required, all you need are the correct ingredients and a refrigerator, and you are ready to go! It is an extremely easy to make a snack, extremely healthy and you can make it in no time at all!

All you need is:

  • 1 cup of dates
  • 1 cup of peanuts
  • 1 cup of cherries (dried)

Procedure:

  • Mix them in a food processor until doughy, roll into 8 balls and place in the refrigerator to solidify.
  • Finished, you can now enjoy them as a simple and healthy snack.

This recipe can be applied to a variety of fruits, but in my experience, this is the one to try.

Pomegranate, Apples, and Bananas

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This is a very interesting combination, one that I would highly recommend to anybody who wants to satisfy that peanut butter craving in a new, tasty and healthy way. The idea of this recipe is to create fruity, peanut buttery sushi roll style snack and it turns out quite well.

Here’s what you will need:

  • Sprinkles
  • Bananas
  • Apples
  • Peanut Butter
  • Pomegranate Seeds

Procedure:

  • Peel the banana and spread peanut butter on the banana top and slice to create the “sushi roll” style look.
  • Slice the apples and spread with peanut butter and top with the sprinkles once more.
  • This is a quick and simple way to create a tasty and healthy snack that has a novelty side to it.
  • Enjoy!

Berries

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Last on the list is an excellent one, it is easy to make and is amazing on a hot day when you want to once more, satisfy that peanut butter craving! All you need is 5 minutes to make this snack, and it tastes great and looks even better, almost as if it is something you would find in a Michelin star restaurant desert menu!

All you will need is:

  • ¾ of a cup of Greek yogurt (plain is what I find works best, but this is up to you)
  • 1 tablespoon of peanut butter (must be creamy, not crunchy)
  • 1 tablespoon of pure maple syrup
  • 1 cup of assorted berries of your choosing, whole or chopped, this is up to you.

Procedure:

  • Simply add the yogurt, maple syrup, and peanut butter to a small bowl, whisk until it has combined completely and is fully smooth.
  • Add ½ of this mixture to a glass or parfait glass (if you have one). Place the assorted berries on top of the yogurt, place more yogurt and berries as layers until you are satisfied with the size.
  • Place in the refrigerator for 10 minutes (skip this step if everything is nice and cold already).
  • Enjoy a classic Yogurt Parfait with a twist of peanut butter!

Hopefully, you found some of these suggestions helpful. Peanut butter is a fantastic snack food, and all too often it is combined in an unhealthy way. I hope you found some new and interesting ways to get your peanut butter fix and in a way, that won’t break the wallet or the belt anytime soon!

The Ultimate Face-Off: Almond Butter Vs Peanut Butter (Health Facts Only)

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Almond Butter Image Design 1 - The Ultimate Face-Off: Almond Butter Vs Peanut Butter (Health Facts Only)Almond butter or peanut butter? Which one of the two is going to be better for you? There are certainly major health benefits to both, but when you get the choice, you want to have the best one, right?

We’re bringing you the ultimate face-off. It’s almond butter vs. peanut butter, and we’ll give you the very best of the two based on the health facts. Strap yourself in and be ready to make a choice.

Isn’t a Nut Butter Like Any Other?

I know what you’re thinking right now. You believe that one nut butter is just like all the rest. To be honest, both almond and peanut butter do have some similarities. They’re both made with nuts, and they both have a buttery texture. They’re full of protein and selenium, along with various healthy fats.

If you created a recipe that called for one, you could likely substitute it with the other. The taste and texture aren’t that different.

However, while there are some nutritional similarities, there are also differences. One butter is not the same as the other. In fact, almond butter has been noted as the better of the two and the one to buy when you do have the choice. Here’s a look at the differences, so you can see just which one will work out better for you.

Protect Your Cells Better with Almond Butter

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Let’s start with the vitamin E levels in the two kinds of butter. While peanut butter does have some, almond is far more superior. You need vitamin E in your diet.

Usually considered a necessity for good skin, vitamin E is also important for good cell structure. It’s one of those antioxidants that will help to prevent cells from deteriorating and growing abnormally. It helps to fight against cancer, dementia, and other major health problems.

Vitamin E works by protecting the cells from oxidative stress. Thisis commonly caused by free radicals in the body. The vitamin E in almond butter will kill off the free radicals, so they don’t have the chance to oxidize the cell structure and proteins within the body, meaning that your cells are not even at risk. There are some studies that show vitamin E can also help to slow down or prevent further damage that has already occurred.

The vitamin is also important to help improve your artery health. Plaque builds up in the arteries without the support of vitamin E in the system. The plaque build up means the arteries narrow, and that puts you at a higher risk of having a heart attack.

Why is almond butter so good? Well, there’s 4mg in every tablespoon of almond butter. You only get 1mg in peanut butter, so you’re getting four times the amount! In fact, the 4mg per tbsp is 27% of your recommended daily amount of vitamin E.

The clear winner, in this case, is the almond butter, but if you can’t get it then you’re not going to ruin efforts by eating peanut butter!

Protect Your Bone and Teeth Health

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Calcium is an essential nutrient for the body. It’s something that we can’t create, so we need to get it through our food and drink as much as possible. Of course, milk and other dairy products are considered by most as the only source of calcium. There’s a reason for this: it’s been the source that doctors and experts focus on the most.

However, nuts are also a good source of calcium. Almonds in particularly beneficial. Yes, almond butter will win for your health again because of the amount of calcium that you will get.

Calcium helps to create strong bones and teeth. It helps to protect against osteoporosis and brittle bones and will help to avoid tooth damage—as long as you look after your teeth in other ways, too!

There are other ways to get the calcium that your body needs. Dark leafy greens are extremely high in calcium. If you want to choose peanut butter, you can find other ways to benefit. However, almond butter will give you more of your daily recommended allowance in one sitting.

Improve the Red Blood Cell Count

Did you know that nut butter can help to boost your red blood cell count? It’s the red blood cells that help to get the oxygen around the body and eliminate the feeling of fatigue. To get red blood cells, you need to get iron, which is where nuts are useful.

Iron is also important for reducing oxidative damage in your body. It works with the vitamin E to protect the cells and ensure the body is healthy and working efficiently.

So, which type of nut butter is better? Almond butter has double the amount of iron than peanut butter does. As a woman, you get 3% of your daily recommended allowance from peanut butter alone.

Because of the small level, it may not be worth the battle between the two. You can opt for much better sources for your iron. Dark leafy greens and red meat both have abundant amounts of iron compared to nut butter! But in this case, almond butter wins.

Protect Your Nervous System

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Your nervous system needs you to get a good and healthy diet. It needs magnesium from your diet to be able to work effectively. When your nervous system is working properly, it will help the muscles contract properly without spasms, helping to reduce pain and inflammation. You will also find that your pain receptors aren’t affected as often.

Magnesium also helps to support your metabolism. When you have an effective metabolism, you will find weight fluctuations stick to a minimum. You can lose weight or gain it (depending on your health needs) and will have sustained energy levels throughout the day.

Which nut butter is the best? In this case, almond butter wins again. There are 45mg of magnesium in a tbsp of almond butter, compared to just 23mg in peanut butter. That means you’ll get 14% of your daily magnesium intake as a woman from your almond butter.

This is a much higher amount than the iron levels and something worth taking seriously.

Improve Your Digestive System with Fibre

Now you need to focus on your digestive system. Fiber is the one food group that you need. It’s the macronutrient that will help to line your intestines to prevent damage. It removes waste, pushing it through your body and helping to break it down, so it is easier to push through. Good levels of fiber will also help you to keep your cholesterol levels down.

Fibre has also been linked to good weight loss diets. The macronutrient breaks down slowly in the body. That means you digest it slowly and you will still feel full hours later. You also feel full faster, because your stomach can’t handle as much, so you eat less on your plate. Consuming less in a meal means that you consume fewer calories, making it an excellent weight loss tool.

Nuts have plenty of fiber. However, almond butter wins once again. You’ll get around a gram of fiber in a tbsp of almond butter, and barely a gram of it in peanut butter.

This isn’t necessarily a bad thing, though. Not everyone can consume large amounts of fiber. They have stomach issues that make high levels of fiber painful rather than helpful. If that’s the case, you could find that the lower levels in peanut butter are better for your body.

Remember when your digestive system is working efficiently, you’ll be able to absorb more nutrients into your body. Even if you did get more nutrients through almond butter, if the fiber causes your intestines to play up you won’t get the benefit of all those nutrients! So, this will depend on your body as a whole.

Get the Best Selenium Levels

One of the most common nutrients we’re deficient in is selenium. This is one of those nutrients that tend to be missing from food, which is why we’re deficient in it. We need to make sure we get the right foods in our diets. This is where nut butter come into play.

Selenium helps to protect the function and creation of your enzymes. If you feel tired and fatigued, you may not have an iron deficiency but a selenium one!

Nuts are one of the best sources of selenium levels. Taking the nut butter out of the equation, the Brazil nut is the best one to eat. It has your daily recommended amount of selenium in just one nut! Yes, one nut and you’re covered.

If you’re not into Brazil nuts and want to choose a nut butter to get the benefits for you, then you’ll want to turn to peanut butter. For the first time in this list, this peanut butter is better than almond butter!

Build Stronger Muscles with the Right Nut Butter

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We all know that nuts are full of protein. However, did you know that there is one winner between peanut and almond butter? Nut butter have a benefit over many other sources of protein. It’s a vegetable protein, which means there is less saturated fat involved, even when you have the nut in butter form!

Protein is essential for the body to create strong muscles. When you do any workout, your muscles will breakdown to build up stronger. If you don’t have enough proteins, the muscles will start to waste away, and you won’t be as strong or lean as you should be.

Good levels of toned muscle are also good for weight loss and an overall healthy diet. Muscle burns more calories than fat in the same period. If you start losing muscle, your metabolism will slow down. You don’t know about this until you start gaining weight!

Peanut butter has a slight lead when it comes to protein. It has 7.1g in a serving, compared to 6.7g of protein in almond butter. If you want to compare this with other foods that are high in protein, a large egg only has around 6g of protein. Either way, you’re going to get more by opting for a type of nut butter but if you want higher levels, opt for peanut.

Almond Butter vs. Peanut Butter: The Ties

There are times that the two types of butter are just the same. They offer the same or very small differences in micro and macronutrients.

Let’s start with the carbohydrates and fats. Both of the nutbutterhas both these macronutrients. They have healthy fats more than the saturated fats, although all fats get an unfairly bad reputation. You need some fat in a good and healthy diet. Just a normal serving of either almond or peanut butter daily will give you most of the healthy fats you need. A few carbs are almost negligible.

The most important thing to look at is the sugar in the two nutbutter. Sugar is the main cause of health problems and weight gain. When you put too much-refined sugar into the diet, the body metabolizes it as blood sugar. This sets off a response from the pancreas to release insulin. Too much sugar can lead to Type II diabetes.

When your body releases insulin, your metabolism has to work on the blood sugar. It will put the calories that you gain from the food to one side for use later and then forget about those calories. You end up gaining weight because your metabolism can’t work effectively.

So, which nut butter is better for you? This is where the jury is out. It depends on the type of each of the nut butter that you buy. Organic almond butter is supposed to be better for you, but there are companies adding sugar to their products. You’ll want to check the labels of any product that you decide to compare them side by side.

It’s Time to Make a Choice

Overall, almond butter comes across as the winner. However, this will depend on the nutrients that you’re deficient in and what you want to gain from your diet. While the fiber and iron contents are higher in almond butter, the protein and selenium contents are higher in peanut butter.

What is for certain is that both are good as part of a healthy and balanced diet. They both have similar textures and can be substituted for each other. It could be worth alternating between the two and deciding which one you prefer the taste of the most.

Is Ghee or Clarified Butter Good or Bad in Weight Loss?

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If you are vying for weight loss then you might have shunned fats from your diet and the first to go of the window would have been ghee or clarified butter. But what if we say, ghee is not all that bad even if you are on a weight loss diet?

But before we jump to that, let me tell you a bit about what is ghee,  how to make ghee and a little about ghee nutrition. A little background information never hurt anybody!

What is Ghee Made Out Of? [1]

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Ghee or clarified butter is sometimes used as an alternative to regular cooking oil. Commonly used in Indian and Middle Eastern dishes. Ghee is 99.9% fat and 1% moisture along with some fat-soluble vitamins, charred milk protein fractions among others. Although the fatty acid profile of ghee is complicated, most of it consists of saturated fat and cholesterol. Because it is made with saturated fat, it doesn’t spoil at room temperature. It is naturally rich in antioxidative properties too. Do we still recommend it during weight loss? Yes, we do and read on to know why!

Confused whether you should consume ghee during weight loss! You can consult a Truweight nutritionist for FREE. Just click the link and get started!

How to Make Ghee or Clarified Butter? [1]

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The title says it all, ghee is rendered when churned butter is clarified! Ghee can be made from cow, buffalo, goat, or sheep milk. Mostly cow’s milk is used to make ghee. Ghee is mostly prepared by traditional methods in Indian households by clarification of milk fats. This kind of ghee is called desi ghee. At the industry level, ghee is prepared by direct cream method. The ghee made at home stays good longer because of the presence of phospholipids, a factor missing when ghee is made commercially.

The Traditional method of ghee preparation: Milk is fermented to curd, it is churned to separate the fat that floats. This fat is further churned to yield butter which is clarified to make ghee.

Commercial method or direct cream method: Milk is boiled and cooled to separate the fat layer. This fat is churned to butter which is clarified to yield ghee.

Ghee Nutrition: Know more about Ghee

Ghee is revered in Ayurveda, which is an ancient Indian science. A study which was conducted to understand the fatty acid composition in ghee prepared by the 2 methods found ghee or clarified butter to be a good source of DHA or docosahexaenoic acid. [1]

“Did you know, ghee or clarified butter is a good source of memory boosting omega-3 fat DHA”

To give you some background, DHA is the most popular omega-3 fatty acid. Omega-3 fats need to be derived from diet because our body can’t produce it. So the world turned to fish oils, flaxseeds and walnuts.

Alas! All weight loss enthusiasts prefer to only see the fat in ghee and not its composition (Omega-3 fatty acids). There are studies abound which find that DHA helps to reduce the risk of certain conditions such as heart attack, cancer, insulin resistance, arthritis and even attention deficit hyperactivity disorder (ADHD).

That is all about the DHA in ghee. Ayurveda believes ghee contributes to longevity, protects the body from various diseases. In addition, ghee is believed to improve absorption of fat soluble nutrients, nourishes and lubricates the joints, improves memory (the DHA connection) among other benefits. Ghee contributes to all this because of antioxidants and essential fatty acids. [1]

Some More Desi Ghee Benefits [2]

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Rich in fat-soluble vitamins

Ghee is rich in fat soluble vitamins such as vitamin A, D, K and vitamin E. Notice how desi ghee is deep yellow in colour.

Good for the eyes

Solely because ghee is rich in vitamin A and we have all studied how vitamin A protects our vision.

Source of conjugated linoleic acid

Desi ghee from grass fed cows is rich in omega-6 fatty acid conjugated linoleic acid (CLA), which is also a precursor of essential omega-3 fatty acid DHA

Source of short chain fatty acids

Our stomach is inhabited by tiny microorganisms which ferment fibre to release many short chain fatty acids. Butyric acid is one among them. Preliminary research articles find great benefit of butyric acid and even attribute anti-cancer property to it. Ghee is naturally rich in butyric acid which makes it a immune building agent. Those with digestive tract issues may not produce enough butyric acid. Hence they will benefit by consuming ghee.

Helps stimulate gastric juices

Some studies have found ghee to stimulate gastric juices which in turn means better digestion. So a teaspoon of ghee over chapati does more than just moisturize it.

Revered as a medicinal fat by Ayurveda

Ayurveda attributes medicinal properties to ghee. Hence it might be a good idea to saute your spices in a teaspoon of ghee. The aroma will not only whet your family’s appetite but it will also result in better absorption of the pro-health compounds in spices. No wonder most Ayurvedic preparations have a base of ghee or clarified butter.

Nature provided moisturizer

Ghee acts as a natural moisturizer. And we don’t mean it only by superficial application. Our skin, membranes have fats or phospholipids in them. By consuming essential fats found in ghee, you could ensure good skin health not just from the outside, but from the inside too.

Desi ghee is one of the best home remedies to cure dry lips. It will help to get beautiful and soft lips. Apply little desi ghee on your lips and message it very gently.

Ghee in Weight Loss, yay or nay?! [3]

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We know you have been waiting to read this part. Well, here is the juice. Since ghee is rich in not only omega-3 fats (DHA) but also in omega-6 (CLA), it can be useful in weight loss. Omega-6 fats have shown to help increase lean body mass while reducing fat mass. In addition, nutritionists also find that ghee helps in mobilising fat cells to be burnt for energy. All that helps in weight loss and weight management.

Want to know how much ghee is fine for weight loss? Watch the video given below

Is Ghee better than Butter for Weight Loss? [4]

‘Betty bought some butter, but the butter was bitter! So Betty bought some clarified Butter, to make her health better’! – How the tongue twister Betty bettered her health!’

The other name for ghee is clarified butter. So by that logic, shouldn’t butter be better for weight loss? So is ghee healthier than butter?

No!

We let the research speak for themselves. Studies find that people who consumed butter reported a 5% increase in LDL or bad cholesterol levels. Ditto for women who consumed 40 grams (we agree that’s too much butter) of butter instead of cheese, also showed an increase in the LDL levels.

On the other hand, studies found that including a bit of ghee in everyday diet of both humans and animals resulted in lowering of the bad LDL cholesterol. Mind you, the amount of ghee fed to the subjects was also huge, close to 2.5% of their weight. Scientists postulated ghee to control cholesterol metabolism and hence a lower LDL reading.

Now, we hope you are getting the entire story of how ghee could be better!

How much of ghee is too much for weight loss? [3]

“The word ‘ghee’ comes from the sanskrit word ‘ghrita’ meaning sprinkled. That is just how ghee or clarified butter should be used. Just sprinkled over foods!”

Remember, excess of anything is bad! So why push the limits with ghee, even if you love it? We are, after all, talking about saturated fats. So nutritionists suggest restricting it to 2 teaspoons a day. It would be better if ghee features in tempering as then it gets distributed among the family.

But hey, 2 teaspoons providing your diet isn’t loaded with cheese or fried foods earlier on. We suggest you chart out a detailed fat intake plan with a nutritionist who will then put a cap on the teaspoons of ghee that is allowed. You could start by opting for a free nutritionist counselling with one of Truweight’s dieticians!

How to Include Ghee or Clarified Butter in the Diet?

You can include ghee in rotis, for parathas (within the limit that is), as temper for dals or subjis or even on soft steamed rice. Avoid pure ghee Indian Sweets as they overshoot the ghee(fat) and sugar allowance by leaps and bounds.

What is Vegetable Ghee and is it Healthy?

Vegetable ghee or vanaspati or dalda or any other ghee substitute = FAKE GHEE

On the topic of ghee, there are many ghee-like fats that are cheaper and parade as ghee’s replacement. Let us tell you in brief what are they and how you should avoid it like plague.

Vegetable ghee or dalda or vanaspati ghee begins as your regular liquid refined cooking oil. It is then chemically processed such that it becomes solid and resembles ghee. Then comes the barrage of artificial antioxidants to increase its shelf life (because it is fake ghee, it needs artificial help in staying fine for long) and then some manufacturers even add ghee-like artificial flavours.

We haven’t even begun talking about how it is loaded in the bad kind of fat, the ones your cardiologist warns against. Feel like having ghee, eat the real deal in moderation and stay healthy!

Various Ghee Brands in the Market

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For the busy professional in everyone of us, there are some reputed brands of ghee that are available. Among the top ghee brands are Pune-based Gowardhan ghee, Gujarat-based Amul ghee, Britannia ghee, Baba Ramdev’s Patanjali ghee, one of the oldest ghee brands namely Anik ghee among many. You could opt for any one of them as they are enriched with fat-soluble vitamins.

However, a study found that ghee prepared by traditional methods from curd has highest amount of omega-3 DHA and conjugated linoleic acid (CLA). Since most of the commercial brands produce ghee from direct cream method, it may rank lower in the omega-3 content. Although a pain, you could try making ghee at home [1].
So there you go, we have demystified ghee and whether it can be used in weight loss regimes!

Vegan Peanut Butter Bonbons

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My grandmother would make these bonbons around the holidays, and you could never stop eating them! These are quick, easy, bite-sized and something you can just keep in your fridge for a quick dose of sugar.

This recipe requires a small scoop—I used a melon baller, like a mini-ice cream scoop—and a double boiler.  If you’re like me, you don’t have a double boiler.  In which case you can improvise by putting a small pot inside of a bigger pot with water, on medium heat.  This will allow you to melt the chocolate without burning it.

Yields 25 balls

Peanut Butter Bonbons

20 minPrep Time

50 minTotal Time

plus - Vegan Peanut Butter Bonbons Save Recipe

Print Recipe

 

Ingredients

  • 3/4 cup creamy peanut butter
  • 1 cup puffed rice/rice krispies
  • 2 tablespoons powdered sugar
  • 3/4 cup non-dairy (semi-sweet) chocolate chips

Instructions

  1. Combine the peanut butter, sugar and rice krispies in a bowl.
  2. Using a small scoop — I used a melon baller — scoop the mixture into small balls and put on a cookie tray lined with wax or parchment paper. Put the tray in the freezer until the balls harden, about 15 minutes.
  3. Using a double boiler, or the “two-pot” method, melt the chocolate chips until smooth. You may need to add a little splash of water to help smooth it out.
  4. Dip the frozen peanut butter bonbons into the melted chocolate and put back onto the wax paper and return to the freezer. Allow to freeze, about another 15 minutes. Put in tupperware or a bag and leave in the fridge.

 

 

Spread This On Your Toast And Eat It! Dairy-Free Turmeric “Butter” Reduces Inflammation and Belly Bloat.

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Growing up with a sensitivity to wheat had its challenges. I didn’t often find the comfort in toast and jam for breakfast unless I prepared myself for tummy rumbles and a midday nap.

It was normal in my family to eat a breakfast of shredded wheat with orange juice (yes, I am aware of how odd that sounds but we were desperate) since my brother and I also had a dairy sensitivity.

It was a time before dairy free milks and gluten free bread were on store shelves and believe me when I tell you it was nothing to write home about. So flash forward to today when there are likely more people in this world with gluten sensitivities than not and we welcome the alternatives! But, as a holistic nutritionist, I now am hyperaware of the effect that sugar laden jam has on a person’s body and just cannot find a win. That is until I went to school and met a lovely Southern girl named Demi-Lee who had a big love for Turmeric!

Demi-lee of Wildly Nourished introduced me to a spreadable delight called Turmeric Butter. Now turmeric is a beautiful bright yellow-orange colored root that looks very similar to ginger. It contains a powerful antioxidant and anti-inflammatory compound called Curcumin. Consumed daily, turmeric has the powerful ability to reduce inflammation in our bodies (what is now called “the silent killer”) and is praised for the ability to reduce gas and bloating, prevent cardiovascular and Alzheimer’s, reduce symptoms of depression, control skin conditions such as eczema and psoriasis, reduce symptoms of arthritis, and the list goes on. And on. And on…seriously this stuff is magical!

Turmeric Butter is creamy, delicious and perfectly spreadable. I make a jar of this weekly and spread it on gluten free bread, crackers, or even a sliced granny smith apple if I’m craving something sweet and crunchy.

So why, you are likely wondering, should I swap out my normal PB&J for toast and turmeric butter?

Well, besides the fact that sugar (jam is basically 90% sugar) is majorly inflammatory jams and jellies, when consumed, spike our blood sugar and result in a major energy crash, mood swing, or craving for more about an hour later.

Just like sitting is considered the new smoking, I believe sugar could be the new cholesterol. It does our bodies no favors. So why not swap it out for something that is good for us! I hope you take a few minutes to whip this up and incorporate into your daily routine – every cell in your brain and body will thank you!

Ingredients:

  • 1 Cup Virgin Coconut Oil

  • ¼ Cup Olive Oil

  • 2 Tbsp Organic Turmeric Powder

  • ¼ tsp Himalayan Sea Salt

  • 1-2 Tbsp Maple Syrup or Raw Honey

  • ¼ Tsp Black Pepper*

*black pepper is needed to activate the anti-inflammatory curcumin in the turmeric

Directions:

  • Mix together all ingredients (you may want to soften the coconut oil on the stove over low heat) with a wooden spoon.

  • Allow to set in a cool place.

  • Keep it in the fridge and enjoy daily.

Butter Scraped Over Too Much Bread

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bilbo - Butter Scraped Over Too Much Bread

Source: Google

For a while, I’d been feeling very…depleted. I kept feeling as though I needed to catch my breath.

As I was trying to describe how I felt, to myself, I was reminded of something Bilbo said to Gandalf in J.R.R. Tolkien’s The Fellowship of the Ring. It perfectly describes how I’d been feeling. Bilbo said:

“I feel I need a holiday, a very long holiday, as I have told you before…Why, I feel all thin, sort of stretched, if you know what I mean: Like butter that has been scraped over too much bread. That can’t be right. I need a change, or something.”

So I decided to take a few weeks and try to re-charge my battery –which I do mostly through heavy reading. That really, really works for me. Now, once again, I feel like there’s enough butter on the bread.

What do you do, when you need to restore yourself?

Also …

Do you want to change a habit? Or help someone else to change a habit? Check out my new (bestselling) book Better Than Before. Curious?  Read an excerpt. Listen to an audio-clip. Download the discussion guides (for book groups; groups at work; spirituality groups).

Tags: energy J.R.R. Tolkien quotations quotes The Lord of the Rings

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Peanut Butter’s Revenge

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Gregg McBride - Peanut Butter's Revenge

Source: Gregg McBride

Faithful readers of my Psychology Today posts know that I have a love/hate relationship with peanut butter. “Love” because I adore it almost as much as I love my dog. Almost. “Hate” because I find it to be a harsh temptress that often begs me to eat it straight out of the jar—as if it were a big vat of pudding (single serving size!).

There have been times in my past when I’ve had to temporarily break up with peanut butter and even get a restraining order (of sorts) to keep it out of my kitchen. These were times when I just knew that it would prove too tempting should I open a cabinet and see it’s marvelous, jar-shaped figure looking back at me, beckoning me to indulge.

Because I have sometimes banished peanut butter, there are times it has attacked back as a way of getting revenge. Don’t believe me? Read on…

A couple years ago, I was preparing some wheat toast for breakfast and pulled a jar of peanut butter from the cabinet. This was after I’d lost all of my 250+ pounds of excess weight and was during one of the times that I had decided to lift the restraining order and give peanut butter another try.

“What harm would there be in that?” I innocently wondered.

Well, cut to me finishing up spreading the peanut butter on the toast, when I noticed there was still a glob of peanut butter on the knife. What was a peanut butter addict to do? I couldn’t very well put the glob back in the jar. And to wipe the glob of peanut butter onto a paper towel and throw it away would be sacrilege. And I wasn’t about to commit sacrilege.

Since it was a dull knife, I decided that the extra glob was the universe’s way of telling me it was okay to have a lick. So lick the knife I did.

I’m not going to lie to you. That lick of peanut butter off of the dull knife was pure heaven. The pleasure meters in my brain soared to new heights. And I could be wrong, but my tongue action with the knife was so full of passion that I think by the time I was finished licking the knife, we were engaged.

I’m happy to report that I just enjoyed the one lick. I then washed the knife and prepared to eat my toast. But that’s when I noticed a strange sensation in my mouth. I quickly went to the nearest mirror, opened my mouth and took a good look inside. Imagine my horror when I discovered that my tongue was bleeding. It seems I’d licked the dull knife so hard, that I’d come into contact with one of the edges and cut my tongue.

Since this was the first time anything like this had happened, I was somewhat panicked and quickly made an appointment with my dermatologist. Luckily she could see me right away. So I tucked my waiting toast into the fridge and then took off for the doctor’s office.

I probably don’t have to tell you that confessing to the dermatologist what had happened was rather embarrassing. I tried to coat the story in humor, sure that she would be dazzled by my storytelling skills. Instead, she looked at me completely perplexed and said (point blank), “You can’t lick knives.”

This is when I earnestly reminded her, “You don’t understand. There was still peanut butter on it.”

Her disapproving facial expression let me know that we’d agree to disagree. She then explained that my tongue would heal quickly (which it did, I’m happy to report), but not before once again admonishing me for licking a knife. Obviously she didn’t understand the pull and allure of peanut butter. So I didn’t try and reason with her any longer. Thus I quickly—and sheepishly—left the office.

In case you’re wondering, these days I still keep peanut butter in the house. But it remains something that I have to consciously regulate, otherwise as I’m spreading a tablespoon or two on my toast, I’ll also have a spoonful in my mouth as an “at the counter” preview mouthful. Note that it would be a spoon this time (instead of a dull knife). And If that’s not progress, I don’t know what is.

The fact remains that I really can’t be trusted with peanut butter. But knowing this is actually very helpful and keeps me sane (and at my desired healthy weight as opposed to 450+ pounds that I weighed before finally taking the excess weight off for good).

Are there any foods that you would label as an evil temptress or tempter? Do tell. The more we admit to it, the more we have the power over it. And don’t worry—I promise not to give you the same look my dermatologist gave me.