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Tag Archives: peanut butter

PB & Honey HoneyComb Pancakes

14 Jul

Who said kids are the only ones allowed to play with their food?

I’m not sure about you, but one of the best combinations I can think of growing up that I am still not sick of, is peanut butter and honey toast. If you haven’t tried it, please do. When thinking of what pancake flavor I wanted to make next, I looked over to my little honeycomb honey jar I keep out on the counter, and right then I knew. I needed to recreate this peanut butter and honey flavor in a pancake!

Since incorporating some sweetener back into my life after my sugar detox, I have gone to raw honey. It is delicious, and so healthy for you. Unlike processed honey, it contains many vital nutrients and antioxidants that aren’t killed from the heat that the typical honey undergoes. So, that is what went into these babies!

But that’s when things got creative. See, I didn’t just want to make regular pancakes. After see that cute little honeycomb jar of mine, I ran with the idea. I was going to shape my pancakes like a beehive. And what better way to finish off this creation then to add a couple of little bees as well to the dish?

The result was the cutest stack of pancake that I ever had seen! Unfortunately, they didn’t stick around too long to admire as my mom and I devoured them very quickly.

And guess what? These are competition WINNERS. Just today I found out that the creative pancake competition I entered these cute little pancakes in, WON!!

The lovely taste of peanut butter and honey, the cute creativity that is so fun and pleasing to the eye, and the healthy aspect of it all..why not make them?!

Made with peanut flour and raw unprocessed bran, natural protein powder, and  coconut flour, these pancakes are filled with protein and fiber! For one serving (makes two here), there is 11 grams of fiber and 30 grams of protein!

I usually do not provide nutritional information as I do not count, but this recipe was featured on a site that does count, so the information will be below the picture!

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PB&Honey Honeycomb Pancakes

For cakes:
-1/4 cup each: peanut flour, raw bran, natural protein powder, coconut flour
-1/2 cup egg whites
-1/2 cup almond milk
 -1T honey
-1tsp baking powder

For PB Honey Sauce:
-1T natural pb
-2T peanut flour
-1T honey
-2T almond milk
-2T Greek yogurt
-1tsp vanilla extract

Directions: Combine all pancake ingredients together. Cook in hot pan on stove ( this is where you have to perfect your “moon” shaped pancake making). Make half moon shaped pancakes and half normal circles. Blend all sauce ingredients together. Stack pancakes as seen in picture, reserving one pancake for cutting “bees” out of. Top “honeycomb” with sauce. Cut out bee shapes in leftover cake. Submerge in sauce. Use cacao nibs and cut raisins for decorations. Enjoy!

Nutritional Content

Servings: 2
Calories: 282
Total Fat: 9
Total Carbohydrates: 25
Dietary Fiber: 11.5
Sugars: 5
Protein: 30.5

Raw Honey Benefits
1) Alkaline-forming food that contains natural vitamins, enzymes, and powerful antioxidants
2)Anti-viral, anti-bacterial, and anti-fingal properties
3)Promotes body and digestive health
4)Strengthens immune system
5)Eliminates allergies
6)Excellent remedy for skin wounds and infections
7)Stabilizes blood pressure
8)Relieves pain
9)Calm nerves

Source: NaturalNews.com
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2 Delicious Chocolate PB Mugcakes (Reese’s Cup, and Chocolate PB Cinnabon)

3 Jul

This is what happens when a challenge arises. See, I may have stopped running competitively, but oh do I still have that competitive spirit! That is why I find it so fun to participate in these challenges via Instagram. Like I said in a previous post, one of my favorite instagram accounts to follow, TastyHealth, is putting on another fun challenge. Remember the last challenge she did back in spring, when I kept making those delicious pancake stacks?! (like here and here!) Well, now she is putting on a mugcake challenge! The first week’s theme was chocolate. Oh I do love my chocolate. I already posted my Mocha Coconut Latte mugcake, but I submitted two more entries this week as well! I came up with a delicious, Reese’s Cup mugcake, and a Chocolate Peanut Butter Cinnabon mugcake!

Both were so absolutely delicious. I made one for my brother when he came in town for a few days, and then I also introduced my sister to mugcakes with the other one! They both were big fans. By the way, did I ever mention that my brother is opening his OWN RESTAURANT?! He is indeed! A healthy fast food type restaurant, called SoFresh! (click here for the website!) If you live near the Tampa, FL area, you should definitely check it out when it opens in July!! I am so proud of him :)

Anyways, mugcakes have become one of my favorite desserts when wanting something quick, healthy, yet delicious. Perfect for a college student or anyone not having much time to bake! I didn’t make them too often before this challenge, except for this chocolate one, but now I am hooked! Even though I still believe real food is of course always a better option. But when wanting a dessert, this is definitely a great option compared to most!

photo 4

photo 2

Got you convinced that you should make one yet?!

Reese’s Cup Mugcake
For Cake:
-2T peanut flour
-6T egg whites
-2T water
-1tsp psyllium husks
-1 scoop chocolate greens powder or 1T cocoa powder with stevia to taste
-1tsp baking powder

For Peanut Butter Cream Filling:
-2T fat free ricotta cheese
-3T almond milk
-2T peanut flour
-1/2 tsp pb extract (can omit)
-1/2 melted ripe banana

For Chocolate Shell:
-1/2 cup Greek yogurt
-2T cocoa powder
-2T honey or 1 packet stevia

Directions: Combine all mugcake ingredients together. Pour into mug and cook for 2 minutes. Melt banana in microwave in bowl for about 30 seconds (gives caramelized taste), and mix in the rest of all cream ingredients. Cut mugcake in half, and full with peanut butter filling. Mix together “shell” ingredients, and top cake with this ” chocolate shell”

Chocolate PB Cinnabon Mugcake

For Cake:
-2T peanut flour
-1T oat flour
-3T egg whites
-1T Greek yogurt
-1/2 scoop chocolate greens powder
-1tsp all natural pb
-1/2 tsp cinnamon
-1/4 tsp butter extract
-1tsp baking powder

For Chocolate Topping
-1T cacao powder
-1T water
-1T honey

For PB Swirl
-1tsp melted all natural pb
-1/4 tsp butter extract

Directions: Mix all cake ingredients together. Place in mug and cook for 1.5 minutes. Top with chocolate sauce. Swirl in melted pb. Top with cacao nibs if desired

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

Pumpkin Peanut Butter No Sugar Granola {1st RecipeRedux Post!}

21 Jun

Why does every single granola today have to be loaded with sugar as well? Here people think they are being “healthy” by having yogurt and granola, yet they are eating flavored yogurt with tons of sugar, and granola with tons of sugar. Sugar overload without even knowing it?? I think so. This sugar detox I have been on this last month has really open my eyes. There really is so much added sugar in almost everything these days! I am constantly having to read labels throughout this detox for fear of buying and eating something with sugar; even products you would never guess had sugar!

That is why I decided to make my own granola. And what better way to make it than a pumpkin and peanut butter flavor, my two favorite things? Well, actually I could name a few more things to squeeze on that list, but those are certainly two of them :)

No, this granola isn’t super sweet like the store-bought stuff you are normally use to, as it does have no sugar; but it is quite good! And without the super sweet taste, it won’t spike your blood sugar levels and lead to overeating! My mom even liked it better than the one she was eating prior to this.

It is loaded with many of my favorite seeds: hemp, flax, and pumpkin seeds! Which leads me to why I had to hold out on sharing this recipe for a little bit. This is my first month being a part of Recipe Redux, which is an awesome community of healthy living bloggers that strive to create more nutritious recipes. Each month, we get a theme that we must make a recipe according to. Can you guess this month’s theme?! You got it, SEEDS! “Sowing Seeds” to be exact :) I knew I had been wanting to make a healthy no sugar granola for awhile when starting my sugar detox, so this was a perfect opportunity to do just that. I hope you enjoy, I know I did as mine only lasted a couple days!

photo 3

Pumpkin Peanut Butter No Sugar Granola
-1 cup oats
-1/2 cup hemp seeds
-1/2 cup pumpkin seeds
-1/2 cup currants
-1/4 cup mashed ripe banana
-1/4 cup pumpkin
-3T ground flaxseed
-2T peanut butter
-1T coconut oil
-1 tsp each: vanilla extract, cinnamon
-1/2 tsp sea salt
optional: 1/4 cup cacao nibs, or 2T of honey if wanting a sweeter granola
Directions: Preheat oven to 350 degrees. Combine all seeds, oats, and currants, cinnamon, sea salt, and cacao nibs (if using) in a bowl. In small bowl, combine mashed banana, pumpkin, oil, extract, and peanut butter. Mix in wet ingredients into dry ingredients. (if too dry, add more pumpkin or oil, if too wet, add a touch of flaxseed). Mixture should be crumbly but sticky. Place on non-stick cookie sheet (can place on aluminum foil on sheet to prevent mess if desired). Bake in oven for 10 minutes. Take out and toss mixture around, bake for another 10 minutes. Check: if browned, it is done and you can take out; if not crispy yet, bake for 5 minute intervals, watching closely, as it burns very easily! Take out and let cool on tray. Enjoy!

Hemp Seed Benefits:
1)High Protein (and very digestible protein)
2)Contains all 20 amino acids (including the 9 essential amino acids our bodies can’t produce)
3)High Fatty Acids and Fiber amounts
4)Contains vitamin E and trace minerals
5)Perfect 3:1 ratop of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid
6)Rich source of phytonutrients
7) Richest known source of polyunsaturated essential fatty acids

Flaxseed Benefits
1)High in fiber, both soluble and insoluble
2)Contains all 9 of the essential amino acids your body cannot make
3)Contains lignans, which have both plant estrogen and antioxidant qualities
4)Rich in Omega-3 essential fatty acids
5)May reduce inflammation

Pumpkin Seed Benefits
1)Filled with minerals including: phosphorous, magnesium, manganese, iron, and copper
2)Contains phytosterols, compounds that have shown to reduce cholesterol
3)Contains L-tryptophan, which help with good sleep and lowering depression
4)High in zinc, serving as a natural protector against osteoporosis
5)Good Source of vitamin E
6)Most alkaline-forming seed
7)Excellent source of vitamin B group
8)Contains good quality protein
9)Reduces inflammation without side effects of drugs
10)Good for prostate health



 

PB2 has Added Sugar?!

22 May

Sugar Detox:Day 3

I’m feeling great! Once again, sitting in a 4 hour organic chemistry class without gum is harsh for me, but other than that, fruit has been enough to satisfy that sweet tooth! One finding from yesterday..

pb2 pb2-03

You know that so loved PB2 peanut flour that tastes so great?! Well now I know why. It has added sugar!! Why does everything have to have added sugar to it? I would not have used as much of this as I have in the past if I had known. Thankfully I realized this before I ruined my sugar detox!

Another bad thing about pb2: It has had almost all the fat taken out, so that it is so much “lower in fat and calories”. But isn’t the reason we eat nut butters is to get in some healthy fat. I think so. And now, with this, that isn’t true.

The Truth about PB2 in detail can be found here!

I’ve learned it’s all about moderation. Moderation in eating the food. Not Modifying the food to make it “healthier” so we can eat mass amounts of it! There is such an over eating epidemic in the world today. By the way, things that are “low in fat” have usually had that fat replaced with sugar, so they truly are healthier for you!

There is a peanut flour in which is truly just peanut flour, and no sugar added. Like I said, it still doesn’t have those healthy fats, but I will probably purchase some for minimal use. My main source of nuts will definitely be coming from real, full fat, yet raw nut butters I make at home:) That’s truly healthy! This genetically modified, sugar free, low fat stuff is not truly “healthy”. Low in calories unfortunately does not mean healthy, just like high in calories does not mean unhealthy! There is such a misconception of what healthy is today, and it has led to obesity and eating disorders of all kinds unfortunately.

What to take away from this? Reevaluate what you coin as healthy and not healthy. And check your products labels, they might just surprise you! Fats are good for you, in moderation and of the right type :)

Sugar Detox:Day2- No Sugar Added Chocolate Mousse

21 May

Sugar Detox: Day 2!

Today is my second day on my sugar detox, and I’m feeling pretty good! I just can’t do coffee without sweetener, so I’ve had tea these past two mornings, which hasn’t been the most enjoyable compared to my molasses sweetened Teeccino. But I managed! I woke up feeling so good this morning. I think part was definitely do to no sugar, and part of it just due to not stuffing myself before bed since I couldn’t have sugar:) Today in my summer Organic Chemistry class, I was so tempted to chew gum, I wanted it so much. One thing about me, I chew gum all the time! I usually can’t workout/run without it! So that’s definitely been one of the more tough things to give up..along with my PB2 peanut butter.

Honestly, it continues to surprise me how many things have added sugar in them. This detox has made me so aware of all the added sugar these days! But, It’s been a great way to get myself eating almost all whole, fresh foods instead..since almost every packaged product has sugar! P.S. If you buy “low fat” or “fat free” products, the fat that is taken out is usually substituted with sugar. Beware of products that claim to be “healthy”!

But last night I had to make something to substitute for my nightly dessert/shake I usually have:)

So, I came up with a chocolate mousse, completely free of any added sugar! Is it as sweet as your typical mousse? Probably not. But its such a good way to curve those chocolate cravings without putting all that sugar in your body! Plus, I think it’s pretty tasty:)

Using tofu in makes this mousse a great high-protein dessert! That’s always a good way to go at night :)

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No Sugar Added Chocolate Mousse

-1 package silken tofu

-2T cocoa powder

-10 pitted dates

-1/2 tsp vanilla extract

1 tsp cinnamon

*Directions: Blend all ingredients until smooth. Food processor is best here, but if not available, high power blender is also okay. Choose any toppings you like: unsweetened coconut, peanut butter, nuts, fruit, ect.!

Chocolate Peanut Butter Protein Shake

17 Apr

Another delicious, healthy shake. I love them. It’s my favorite part about working out, knowing that I get to have something like this after! Or, sometimes as my dessert at night I fix one too, as it tastes just like a good ole’ milkshake!

I experiment with all different kinds of flavors as I have one almost every day. Maybe a little shake obsessed? Well when it’s high-protein, all around healthy, yet absolutely delicious, why not be?!

Call it a smoothie and have it for breakfast, call it a post-workout shake and have it after time at the gym, or call it a milkshake and have it for dessert! It’s so versatile. You can add more carbs and calories if needed to refuel or wanting it to be a little richer as a dessert, or you can make it lighter to have as a quick breakfast on the go! Either way, you won’t be sorry you made it:)

Today, I made this after a morning workout. Yes it was in the morning, but yes, I was craving something chocolate and sweet! So I made this :)

Chocolate. Peanut Butter. Touch of Coconut on top. What more could you ask for?!

photo 1

Chocolate Peanut Butter Shake
-1 scoop whey protein powder (either vanilla, chocolate or peanut butter)
-1 cup almond milk
-1/4 cup vanilla yogurt
-1/2 frozen banana
-2 T peanut flour
-1 T cocoa powder
-1 T nut butter
-1 tsp vanilla extract
-1 packet stevia
-sprinkle of salt
-ice as needed for texture
Directions: Blend altogether. You can add a sprinkle of guar gum to it if you want an extra thick shake like I sometimes do and eat it out of a bowl with a spoon!