Eat Like An Olympian: Quick and Easy Healthy Peanut Butter Recipes

The average American will eat nearly 3,000 PB&J sandwiches in their lifetime.  I for one, can attest to the accuracy of this statistic.  I refused to eat anything besides PB&Js for lunch during elementary school (to the dismay and frustration of my mother).  So it’s not surprising that there’s an entire day dedicated to this gooey, delicious, protein-rich spreadable.  Unfortunately, peanut butter has a bit of a bad reputation.  Once ostracized for it’s high fat content during the low-fat fads of the 90’s (see: The rise and fall of the no-fat fad), peanut butter has officially made a comeback.  Lucky for you, we’ve put together a couple of peanut butter centered recipes that will keep your waist-line in check, and your body fueled.

Before we begin: There are good brands of peanut butter, and not-so-good brands of peanut butter. The peanut butter you grew up on (likely a big-brand name like Jif or Skippy) has additional ingredients that make it less than optimal.  These ingredients include things like molasses, fully hydrogenated vegetable oils (soybean and rapeseed), mono and diglycerides, and salt.  Let’s look at some better options:


1. 2-Ingredient Ice Cream

Ingredients:

  • 4 large very ripe bananas

  • 2 tablespoons peanut butter

Directions:

  1. Peel bananas and slice into 1/2 inch discs. Arrange banana slices in a single layer on a large plate or baking sheet. Freeze for 1-2 hours.

  2. Place the banana slices in a food processor or powerful blender. Puree banana slices, scraping down the bowl as needed. Puree until the mixture is creamy and smooth. Add the peanut butter and puree to combine. Serve immediately for soft-serve ice cream consistency. If you prefer harder ice cream, place in the freezer for a few hours and then serve.

Recipe from: The Kitchn

 Image Credit:   Leela Cyd )

Image Credit:  Leela Cyd)


2. Thai Peanut Chicken Skewers

Ingredients:

For the chicken:

  • 1 pound chicken tenders put on wooden skewers

  • Salt, pepper and soy sauce to taste

  • Oil for grilling

  • Cilantro for garnish optional

For the sauce:

  • 1/2 cup creamy peanut butterI used all natural

  • 1/4 inch piece fresh ginger minced

  • 1/2 tablespoon brown sugar

  • 1 garlic clove minced

  • 1 tablespoon lime juice

  • 1/2 tablespoon fish sauce

  • 1 tablespoon soy sauce

  • 1/2 cup coconut milk OR water or a mix of both

  • fresh chili, cayenne pepper or chili sauce to taste (optional)

Directions:

  1. Season the chicken with salt and pepper. Heat a grilling pan over medium high heat. Add some oil and grill the chicken skewers until done, about 7-8 minutes. Drizzle with soy sauce and grill for another minute.

  2. While the chicken is cooking, whisk all sauce ingredients together in a small bowl. Alternatively for a smoother sauce, place all ingredients in a mini food processor or blend with a stick blender. Add more coconut milk or water if the sauce seems too thick.

  3. Serve the hot chicken skewers with the peanut sauce.

Recipe from: Savory Nothings

chickenskewers.jpg

3.  Banana Peanut Butter and Honey Roll-Ups
 

Ingredients:

- 1 piece of flatbread

- 1 tablespoons peanut butter

- 1/2 banana

- 1/2 Tablespoon honey

Directions:

  1. Spread peanut butter on flatbread.

  2. Slice one banana and spread evenly over the flatbread.

  3. Then, drizzle the honey on top.

Recipe created by Mitzi Dulan, RD.

peanutrolluo.jpg
Rowkin Inc