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Tag Archives: peanut benefits

PB Chocolate Quest Bar Sandwiches

15 Sep

My about time giveaway has come to an end! The winners are…

abouttime

But back to this yummy recipe!

It’s just as delicious as a peanut butter filled cookie, yet healthy and high in protein!

If you follow me on instagram (@freshfitnhealthy), you probably saw me make these delicious quest bar crackers, made of just rolled out quest bar!

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Well, I decided to continue down that path, yet make a yummy peanut butter filling and sandwich two crackers together! The result was delicious. High in protein, and low in carb, these little snacks will meet the needs of any diet!

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Quest Bar Crackers
-1 Chocolate Brownie Quest Bar

Peanut Butter Filling

-1/4 cup Peanut Flour
-1/4 cup Unsweetened Almond Milk
-1/2 tablespoon Natural Peanut Butter
-1 tablespoon Honey
-1/2 teaspoon vanilla extract

Directions: Preheat oven to 350 degrees. Unwrap quest bar, and roll out to desired cracker thinness (very thin for a crispy cracker). Place on cookie sheet sprayed with non-stick spray, and bake in oven for about 10 minutes, or until browned or crispy (bake for less time if you want them soft). Combine other ingredients in small bowl until smooth (add more milk if needed). Spoon onto half of the cooled crackers, place another cracker on top and enjoy. Refrigerate leftovers.

Peanut Benefits
1)Rich in energy, containing many nutrients, minerals, antioxidants and vitamins
2)Good levels of mono-unsaturated fatty acids
3)Good source of dietary protein
4)Great source of resveratrol, an antioxidant found to protect against cancers, heart disease, and fungal infections
5)Excellent source of vitamin E, which maintains and protects cell membranes and skin
6)Packed with B vitamins

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Chocolate Peanut Butter Shake

11 Sep

Don’t forget to enter in my About Time Whey Protein giveaway! You can read all the details on this post :)

 

But to an actual recipe..Yes, I’ve posted a chocolate peanut butter shake before. But come on, who doesn’t like chocolate and peanut butter together?

Unlike the other one, this recipe has no protein powder in it, but is still quite high in protein (20 grams)! It is a great post workout shake, or even a way to begin your day off sweet.

Whereas other chocolate peanut butter shakes you could get would be loaded with sugar and creams, this one has none of that! Just an all natural, sinlessly sweet shake filled with the tasty flavors of peanut butter and chocolate.

From past posts, I’m sure you’ve realized I’m a huge fan of shakes. They are just a simple treat to make, and can be tailored to be the perfect breakfast, midday snack, or night time treat. What other reason is needed to be a fan?

Whether you’re an athlete needing to get in those extra calories between meals, or the typical active person wanting a simple meal or treat, shakes are the perfect go-to!

What is your favorite type of shake flavor? I’ve always been a chocolate lover, but I know there must be some out there that prefer fruity shakes!

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Chocolate Peanut Butter Shake
-1 cup unsweetened almond milk
-1 frozen ripe banana
-1/2 cup Greek yogurt
-1.5T unsweetened cocoa powder
-2 T peanut flour (can sub in 1T peanut butter)
-1 tsp natural peanut butter
-1 tsp vanilla extract
-Optional: sweetener of choice if banana doesn’t add enough sweetness
Directions: Place all ingredients in blender and blend until smooth. Top with clean chocolate sauce if desired

Clean Chocolate Sauce
-1T cocoa powder
-1T almond milk
-1 tsp honey (or stevia to taste)

Cocoa Benefits
1)Decreases blood pressure
2)Improves cholesterol levels
3)Prevents heart disease
4)Rich in flavonoids, an antioxidant

Peanut Benefits
1)Rich in energy, containing many nutrients, minerals, antioxidants and vitamins
2)Good levels of mono-unsaturated fatty acids
3)Good source of dietary protein
4)Great source of resveratrol, an antioxidant found to protect against cancers, heart disease, and fungal infections
5)Excellent source of vitamin E, which maintains and protects cell membranes and skin
6)Packed with B vitamins

Strawberry Peanut Butter Shake

31 Aug

I use to love peanut butter and jellies.

Actually, they still taste delicious sometimes when I’m needing something simple.  But the kind I use to make weren’t necessarily the healthiest. Jellies packed with processed sugar, peanut butter packed with vegetable oil, sugar, and sodium, and I can’t forget that delicious, hearty white bread. Now I usually turn to Ezekiel bread, homemade raw nut butters, and fresh fruit for my healthy spin on a PB&J. But let’s get back to the real reason of this post.

Today was game day down here in sunny Gainesville, FL, aka, the swamp for my fellow gators! I was feeling so dehydrated after the game, that I knew I needed to eat something substantial yet refreshing. This was the perfect match.

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My first order of Casein protein powder also just came in! So I decided to try it out in this lovely shake. The mix of the French Vanilla powder, coupled with the peanut butter and strawberry flavors, was spot on. I couldn’t have asked for a better “post-game” refreshing yet satisfying drink!

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PB&J Protein Shake
-1 scoop Vanilla protein powder
-1 cup water or almond milk
-1 cup frozen strawberries
-2 T peanut flour
-1 teaspoon natural peanut butter
-.5 teaspoon vanilla extract
-1 packet stevia
-Optional: 3T rolled oats for a heartier shake!

Directions: Blend all ingredients together and enjoy!

 

Strawberry Benefits
1) Excellent source of Vitamin C: 1 cup has 100% of your needed daily intake
2) Aids in eye health: antioxidant properties in strawberries prevent cataracts and protects your eyes from sun’s UV rays
3) Helps fight cancer: ellagic acid, a phytochemical, yields anti-cancer properties
4) Prevent wrinkles: Vitamin C is vital to the production of collagen, which improves skin’s elasticity and resilience
5) Lowers bad cholesterol: Ellagic acid and flavonoids—or phytochemicals—can provide an antioxidant effect that can benefit heart health in various ways
6) Reduces inflammation: antioxidants and phytochemicals found in strawberries may also help to reduce inflammation of the joints
7) Lowers blood pressure: due to the high amount of potassium (134 g per serving)
8) High in fiber: protects from intestinal problems and also slows absorption of sugars in the blood.
9) Aids in weight loss: only 28 calories per serving, fat free, and low in sugar
10) Promotes prenatal health: High in folate, which is recommended for pregnant women or women trying to conceive.

Peanut Benefits
1)Rich in energy, containing many nutrients, minerals, antioxidants and vitamins
2)Good levels of mono-unsaturated fatty acids
3)Good source of dietary protein
4)Great source of resveratrol, an antioxidant found to protect against cancers, heart disease, and fungal infections
5)Excellent source of vitamin E, which maintains and protects cell membranes and skin
6)Packed with B vitamins

Pumpkin Peanut Butter

29 Jul

Ever since I was a child, I have loved peanut butter. It’s one of those things I don’t think I could ever get sick of. I use to sit on the couch after school with a banana and an entire jar of peanut butter. Spoonful of peanut butter on to the banana, take a bite, spoonful of peanut butter on to the banana, take a bite, repeat continuously. Banana is gone? No problem, I would just start eating spoonfuls of peanut butter.

Thankfully I’ve learned the meaning of moderation now, at least most of the time :)

As I was enjoying some peanut butter yesterday, a brilliant idea came to me. Why not made a more creamy and light tasting butter by adding pumpkin?! It only made sense as I love my pumpkin.

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The result was incredible. It give the typical heavy and rich peanut butter, a more refreshing, mousse like texture. And guess what? It cuts the calories and fat down in a natural way! The addition of pumpkin lends that lovely taste of fall inside that spoonful of delicious nut butter<3

This is absolutely delicious on toast, as a dip for apples, a mix-in to oatmeal and yogurt, of just by the spoonful!

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Pumpkin Peanut Butter
-1 cup homemade peanut butter (or any natural peanut butter)
-1 cup pumpkin puree (or decrease to 1/2 cup if wanting a richer taste)
-1 tsp vanilla extract
-Optional: 1T honey or stevia
-Optional: 1/4 tsp seal salt (if butter is not already salted)
Directions: Mix all ingredients together until well combined. Store in fridge.

Note: Turn it into a sinlessly sweet butter with the addition of sweetener and extract, or enjoy as your typical savory peanut butter by just adding pumpkin.

Note: Want a really low calorie option? Instead of 1 cup peanut butter, use peanut flour and almond milk to make 1 cup worth!

Note: Want a really low calorie dip? Use peanut flour mixed with water or almond milk in place of the peanut butter! (But don’t be afraid of all the healthy fats, they are good for you!)

Peanut Benefits
1)Rich in energy, containing many nutrients, minerals, antioxidants and vitamins
2)Good levels of mono-unsaturated fatty acids
3)Good source of dietary protein
4)Great source of resveratrol, an antioxidant found to protect against cancers, heart disease, and fungal infections
5)Excellent source of vitamin E, which maintains and protects cell membranes and skin
6)Packed with B vitamins

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Savory Peanut Protein Bread (and why I rarely use protein powder)

1 Jul

I use to make high protein recipes a lot, using protein powders as my source to accomplish that. But ever since my sugar detox, and realizing just how many artificial ingredients and sugars there are in most protein powders, I haven’t used them. Now I am not saying I am completely 100% against them and will not ever use them again, as there are some decently clean powders out there; but I am a big believer now in eating real food vs. processed food for most of my nutrients.

This is a huge change in perspective as when I was a competitive athlete, I would drink protein shakes at least once a day, and make tons of protein powder recipes. But I just truly believe that the best way to get all your nutrients is through real food. The real, unprocessed, natural food that God has provided us. Why consume all of this processed junk when the natural stuff is so delicious in itself?! Fruit is nature’s candy, and it truly has satisfied all my sugar cravings during this detox of mine. It is so sweet in itself, why add extra syrups and sauces and junk to it? I just get very confused when seeing a ton of people claiming to “eat clean” and live a healthy lifestyle, spending hours in the gym, only to come home and fill themselves with processed powders as recovery. Or even better, fix something that is healthy, like oatmeal or Greek yogurt, only to load it up with sugar free chocolate syrups(aka processed artificial sugars), “protein icings” (made of processed protein powder and water), sugar-filled bars or store-bought cereal, and my ultime favorite, TWO or THREE packets of artificial sweetener mixed in–and then claim its a clean recipe!! One packet of stevia or whatever their choosing would already be so sweet, but two or three?! It just shows how artificial sweeteners make you crave an unnatural, extremely sweet taste. Which is why I did my sugar detox in the first place, as I was one of those who for a long time, which fell into the false thinking of “sugar free” products being good since they were “calorie free”. But oh was I wrong. Thankfully, I was shown the light and now am freed from all of that :)

Anyways, enough of my ranting, let us get to the recipe! I wanted a bread higher in protein, but didn’t want to use protein powders. I realized my peanut flour was very high in protein, (16 grams for every 1/4 cup!) so I knew that was the flour I would use. Plus, who doesn’t like the slight taste of peanut butter in their foods? I know I usually add nut butter on top of my breads anyways! But I didn’t want to make this a sweet bread. I wanted this to be more of a bread I could use for savory meals and snacks. Which meant I knew I couldn’t use all peanut flour.

But then I found one of my other great flour buys that was high in protein, soy flour! Now, if you have never tried it, let me just tell you something. Without cooking it, soy flour tastes horrible. I learned my lesson when tasting the dough of something I baked in the past. I thought I had surely ruined my creation, but decided to bake it anyways. But to my surprise, when coming out of the oven, the muffins I was experimenting with turned out amazing!! The soy flour now did not have the horrid taste to it! So for the other base flour of this bread, I knew I wanted to use my soy flour.

I have been experimenting with breads so much lately, really wanting to create a paleo bread that in high in protein, not too high in calories, yet actually doesn’t taste like cardboard like all the ones in the store! I have made some absolutely delicious attempts at this, but they will not rise. Ever. Never ever. It has been so frustrating as I have been wanting to share this delicious recipe that I’ve been tested multiple times, but not once have I got it to actually rise well! So I guess I will keep on trying until I find the secret :) (Any tips would be awesome!) But anyways, so as my paleo bread wasn’t working in my favor, I decided to try a different bread, that wasn’t paleo exactly, but still very  nutritious and containing no gluten! This was my result (on the first try too!!).

photo 1Savory Pumpkin Bread
-3/4 cup peanut flour
-1/2 cup soy flour
-1/4 cup raw wheat bran
-1 egg
-1/2 cup egg whites
-1/2 cup water
-1/4 cup Greek yogurt
-1 tsp sea salt and cinnamon
-2 tsp baking powder
-Optional: honey/stevia to sweeten as desired
Directions: Preheat oven to 375 degrees F. Mix all ingredients except baking powder together in bowl until smooth. Add baking powder and stir until incorporated. Spray bread loaf pan (medium sized) with cooking spray. Pour batter into pan. Cook for about 20-30 minutes, until browned. Enjoy!

Peanut Benefits
1)Rich in energy, containing many nutrients, minerals, antioxidants and vitamins
2)Good levels of mono-unsaturated fatty acids
3)Good source of dietary protein
4)Great source of resveratrol, an antioxidant found to protect against cancers, heart disease, and fungal infections
5)Excellent source of vitamin E, which maintains and protects cell membranes and skin
6)Packed with B vitamins