What you need to know:
1. Americans consume 700 million pounds of peanut butter annually, about three pounds per person!
2. Peanuts are technically legumes (like beans), not a nut at all!!
3. One acre of peanuts will make 30,000 peanut butter sandwiches.
4. Peanuts are a new world food, probably originating in Brazil and working their way up to Mexico. The Aztecs mashed them into a paste as early as 500 years ago.
5. 75% of homes in the US have a peanut butter jar.
6. 60% of the peanuts in the US are grown in Georgia, Florida, and Alabama. Half are used for peanut butter.
7. Peanuts are rich in monounsaturated fats, which help reduce the risk of heart disease.
8. Peanut butter is also a good source of vitamins B3 and E, magnesium, folate, and dietary fiber.
9. Though peanut butter has many health benefits, it's HIGH in calories and fats, so always MEASURE!
10. Ave serving, 2 TBS has about 200 calories
What to buy at supermarket:
Look for peanut butter with no hydrogenated oils (AKA trans fat) or sugar. The ideal ingredient list should just one – peanuts, maybe two since most have added salt. Organic & natural (the ones you have to stir) are BEST!
Healthy Recipe Idea--
Peanut Butter Fudge Protein Bars: [no bake, sugar free, high protein, GF]
(makes 10 bars)
128g (1/2 cup) Natural Peanut Butter (no sugar/salt/oil added)
1 cup + 2 tbs Unsweetened Almond Milk
10 packets Truvia* (or sweetener of choice)
40 drops stevia extract
1/8 tsp Salt
96g (1 cup) Old Fashioned Rolled Oats, blended to a flour (GF if you like)
168g (a little less than 3.5 scoops) Genesis Pure Complete Protein Powder
*If you don't have stevia drops, add 6-8 more packets of Truvia.
**Do not use whey protein powder in this recipe, it will be gooey and will not solidify unless you freeze it.
Directions:
1. Line an 8" brownie pan with wax paper or parchment paper both ways and set aside.
2. In a medium-sized stand mixer bowl, add the peanut butter and almond milk and stir (don't use a whisk attachment. If you feel like getting an arm workout, skip the stand mixer and use a spoon and your arm!).
3. While the mixer is stirring, add the Truvia, stevia and salt. Still mixing, add the oat flour. Once the oat flour has fully mixed in, add the protein powder. Mix until all the protein powder is incorporated.
4. Take the bowl off the stand mixer and fold the mixture with a rubber spatula to form a giant PB dough ball. Dump into the prepared pan and flatten with the spatula (or if you're fancy, a pastry roller). Cover and refrigerate overnight.
5. The next day, slice into bars and store in the fridge. If you are the on-the-go type, wrap each bar in parchment paper and tape to close, that way you can easily grab them out of the fridge.
1 cup + 2 tbs Unsweetened Almond Milk
10 packets Truvia* (or sweetener of choice)
40 drops stevia extract
1/8 tsp Salt
96g (1 cup) Old Fashioned Rolled Oats, blended to a flour (GF if you like)
168g (a little less than 3.5 scoops) Genesis Pure Complete Protein Powder
*If you don't have stevia drops, add 6-8 more packets of Truvia.
**Do not use whey protein powder in this recipe, it will be gooey and will not solidify unless you freeze it.
Directions:
1. Line an 8" brownie pan with wax paper or parchment paper both ways and set aside.
2. In a medium-sized stand mixer bowl, add the peanut butter and almond milk and stir (don't use a whisk attachment. If you feel like getting an arm workout, skip the stand mixer and use a spoon and your arm!).
3. While the mixer is stirring, add the Truvia, stevia and salt. Still mixing, add the oat flour. Once the oat flour has fully mixed in, add the protein powder. Mix until all the protein powder is incorporated.
4. Take the bowl off the stand mixer and fold the mixture with a rubber spatula to form a giant PB dough ball. Dump into the prepared pan and flatten with the spatula (or if you're fancy, a pastry roller). Cover and refrigerate overnight.
5. The next day, slice into bars and store in the fridge. If you are the on-the-go type, wrap each bar in parchment paper and tape to close, that way you can easily grab them out of the fridge.
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