Please Pass the Peanut Butter
by Marilyn Helton
I remember when nothing tasted better than a peanut butter and jelly sandwich, especially toasted! I loved them as I was growing up, but they were available only as an occasional treat because my mother always had me on one sort of diet or another. I wish Mom were still here today --- I think she just might change her mind about the nutritional value of peanut butter!
Peanut butter's gotten a bad rap . . . up until now. Nutritionists and health researchers are just learning that peanut butter is a good source of protein, fiber, folate, phosphorus, potassium, magnesium and even phytochemicals! And yes, peanut butter does have fat, but the fat is monounsaturated, which is more cholesterol-friendly. In fact, researchers are finding that it may even help to lower cholesterol! Two tablespoons of peanut butter only provide 16 grams of fat, about the same as three pats of margarine or an ounce of salad dressing.
Do you have a picky eater, overweight child or spouse/mate who doesn't eat "nutritionally correct?" Simple and creative ways you can provide and enjoy the delicious taste and nutritional power of peanut butter, teamed up with other items in your pantry, might include:
1. Mixing it with applesauce and serving on cinnamon toast
2. Mixing it with raisins and honey and serving on a bran muffin
3. Mixing it with chopped pickles and spreading on cheese crackers (Yum!)
4. Mixing it with coconut and crushed pineapple and spooning on a toasted whole-wheat English muffin half.
5. Combining it with marshmallow cream (low fat) and spreading between reduced-fat vanilla wafers.
6. Spreading or dipping raw fruits and vegetables, such as celery, carrots, jicama, cucumber, zucchini, apples, pears, peaches, oranges, etc., into your peanut butter.
7. Stirring it into a dish of sugar-free chocolate pudding or hot chocolate.
8. Scooping it up with low-fat pretzels (3/4 oz mini pretzels equal one bread/starch)
9. Stirring it into hot cooked cereal.
10. Spreading as a topping on waffles, pancakes, French toast or even to hot fruit cobbler, as a dessert topping.
Whichever way you choose to revisit peanut butter is your choice. Remember, peanut butter is loaded with vitamins and minerals that are good for growing bodies as well as grown-up ones. If you've always loved peanut butter, go ahead and enjoy it once again -- just remember to watch your portion sizes. Here's are some nutritious (and delicious) peanut butter recipes to get you started.
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Hawaiian Peanut Butter Power Shake
This is a great Pro-Carb breakfast for the commuter on-the-run,or delicious as a healthy after-school snack!
1/2 cup pineapple tidbits, water-pack,drained and juice reserved
1/3 cup reserved pineapple juice (use orange juice if you don't have enough liquid from the pineapple tidbits.
1/4 cup nonfat vanilla yogurt
1 Tbsp reduced fat peanut butter
1 tsp honey
1/4 tsp coconut flavoring
1/2 tsp toasted wheat germ (optional)
Combine all ingredients in the blender and process until smooth. Add 1 ice cube and blend until the ice is crushed; serve immediately. Makes 1
Serving. Per Serving: 248 Cal; 6.5gm Fat (1.3 gm Saturated Fat); 41 gm
Carbohydrate; 00 mg Cholesterol; 137 mg Sodium; 8.5gm Protein; 2 gm Dietary
Fiber. Exchanges: 1/2 Starch/Bread; 1 Protein; 1-1/2 Fruits; 1/2 Milk; 1 Fat.
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Peanut Butter Breakfast Pudding
Raisins plus orange zest combine with peanut butter to yield just the right amount of sweetness. Top with nondairy creamed topping, and you have an excellent dessert. Delicious warm or cold.
6 slices raisin bread, cut into 1-inch cubes
1-3/4 cup nonfat skim milk
3 whole eggs + 2 egg whites
1/2 cup fat-reduced peanut butter
3 Tbsp dark brown sugar
1 tsp vanilla extract
1 tsp grated orange peel OR 1/4 tsp dried orange peel
Spray a 9-inch baking pan or dish with nonstick vegetable spray. Add bread cubes to dish and set aside.
Combine remaining ingredients in blender container and process until smooth. Pour mixture evenly over bread cubes in baking dish, saturating bread cubes. Cover and refrigerate overnight.
When ready to bake, preheat oven to 350F degrees. Remove cover and bake about 35 minutes, or until lightly browned and puffed. Makes 8 Servings.
Per Serving: 217 Cal; 9 gm Fat (2 gm Saturated Fat); 24 gm Carbohydrate; 91 mg
Cholesterol (can be cut considerably by using liquid egg substitute to equal
4 eggs); 262 mg Sodium; 11 gm Protein; 2 gm Dietary Fiber. Exchanges: 1-1/2
Bread/Starch; 1 Lean Meat; 1-1/2 Fats.
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Frozen Peanut Butter-Mocha Parfaits
So good that Peanut Butter fans will swear it has to be sinful!
1/2 cup reduced fat vanilla wafer cookie crumbs (about 12 wafers)
1/3 cup dry roasted peanuts, coarsely chopped
1/4 cup reduced-fat chocolate chips (Hershey)
1 (1.0 oz) pkg. sugar-free INSTANT vanilla pudding mix (4 serving size)
1 cup nonfat milk
1/4 cup + 1 tbsp. granulated sugar
1 egg white, beaten until foamy
1/3 cup reduced-fat creamy peanut butter
1 tsp. espresso or instant coffee powder
1 tsp. vanilla extract
Combine cookie crumbs, peanuts and chocolate chips. Divide in half and set aside. Mix together vanilla pudding and milk according to package directions, and set aside.
Gradually add 1 tablespoon of sugar to egg white, and beat until stiff peaks form. Combine thoroughly with peanut butter, remaining 1/4 cup sugar, coffee powder and vanilla. Stir in half of the cookie crumb mixture.
Spoon pudding mixture into individual dessert dishes or wine glasses and sprinkle remaining cookie crumb mixture over top. Place in freezer until firm. Makes 8 Servings.
Per Serving: 210 Cal; 10 gm Fat (3 gm Saturated Fat);
28 gm Carbohydrate; Trace of Cholesterol; 232 mg Sodium; 7 gm Protein; 1 gm
Dietary Fiber. Exchanges: 1-1/2 Bread/Starch; 1 Protein; 2 Fat.
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Simple Peanut Butter Sundae Sauce
Simply stated, a sweet treat!
1 cup of your favorite low fat preserves
1/4 cup reduced fat, creamy peanut butter
1/2 cup sweet cherries, water pack, chopped
Combine preserves, peanut butter and cherries in a saucepan. Cook over low heat, stirring constantly, until mixture is smooth and well blended.
Serve warm over nonfat frozen yogurt or angled cake. Makes 12 (2 Tbsp) Servings.
Per Serving (sauce only): 68 Cal; 2 gm Fat (less than 1/2 gm
Saturated Fat); 11 gm Carbohydrate; 00 mg Cholesterol; 56 mg Sodium; 2 gm
Protein; 1 gm Dietary Fiber. Exchanges: 1 Bread/Starch; 1/2 Fat.
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Peanut Butter Banana & Oats Cookies
Simple, healthy and tasty. Team 3 cookies with an ice cold glass of skim milk for a healthy after-school snack. The best part is getting to have 3 cookies per serving!
1 cup white, all-purpose flour
1/2 cup whole wheat flour
1/2 tsp baking powder
1/2 tsp salt
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 cup reduced fat margarine, softened
1/2 cup fat-reduced chunky peanut butter
2/3 cup granulated sugar
1 whole egg
1 med. to large banana (about 6 ounces), mashed
1 tsp vanilla extract
1-1/2 cups quick oat cereal
Preheat oven to 375F degrees. Spray cookie sheets with nonstick vegetable spray and set aside.
In a medium size bowl, combine all dry ingredients, except sugar, and set aside. In a large bowl,cream margarine, peanut butter and sugar until light and fluffy. Beat in egg, banana and vanilla. Gently fold in the flour mixture and quick oat cereal.
Drop by teaspoonfuls onto prepared cookie sheet. Bake for 8 to 10 minutes. Transfer to a wire rack to cool. Makes 4-1/2 dozen cookies.
Per (3-cookie) Serving: 168 Cal; 6 gm Fat (1 gm Saturated Fat); 25 gm Carbohydrate;
13 mg Cholesterol; 141 mg Sodium; 5 gm Protein; 2 gm Dietary Fiber. Exchanges:
1-1/2 Bread/Starch; 1/2 Protein; 1 Fat.
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Peanut Butter Granola
Sooo good!
2/3 cup reduced-fat creamy peanut butter
2/3 cup honey
1 tsp ground cinnamon or less, according to taste
1 tsp vanilla
4 cups all natural granola, preferably sugar-free
1 cup raisins
1/2 cup dried fruit bits
1 cup dry roasted peanuts
Preheat oven to 300F degrees. Spray a 9 x 13-inch baking pan with nonstick vegetable spray; set aside.
Combine peanut butter, honey and cinnamon in a large saucepan and heat until mixture is smooth and creamy. Remove from heat and stir in the vanilla and granola.
Spoon the mixture into the prepared pan, and bake for 35 to 40 minutes, stirring occasionally.
Turn oven off and mix in raisins, mixed fruit and peanuts. Let stand in (unlit) oven for 1-1/2 hours, stirring occasionally, until dry. Store in tightly covered container. Yield: 8 cups of mix pr 24 (1/3 cup) Servings.
Per Serving: 204 Cal; 5 gm Fat (1 gm Saturated Fat); 33 gm Carb; 00 mg
Cholesterol; 135 mg Sodium; 5 gm Protein; 2 gm Dietary Fiber. Exchanges: 1
Starch/Bread; 1/2 Fruit; 1 Fat.
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About the Author:
Marilyn Helton was diagnosed with Type 2 diabetes in 1993. She is the publisher of Cinnamon Hearts~The Art of Living A Winning Diabetic Lifestyle, a positive-power online Ezine for diabetics and their families. Marilyn is also an active member of the International Association of Culinary Professionals and the American Diabetes Association, in addition to being the book review columnist for Voice of the Diabetic, an international publication of the National Federation of the Blind.
Resources: Fabulous Foods (www.fabulousfoods.com) and The Diabetic Gourmet (http://diabeticgourmet.com).
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