By: Taylor Walker, @taylorwalkerfit
Peanut, peanut butter and JELLY! That is literally one of our favorite silly songs these days. I mean, who doesn’t love a good PB and J? With so many nut-based options for snacking, baking and beyond, I wanted to share a bit more information on the classic Peanut and why they are a mainstay in our pantry as both a mama and fitness professional.
First and foremost, peanuts contain the highest amount of protein of all nuts.
Peanuts contain 7g per serving, more than 30 essential vitamins and minerals, and are a good source of fiber and a source of good fats. (Click here for the full list.)
Yes, some people worry about the fat in peanuts, but most of the fat is good fat – 12 grams of the 14 grams total fat are unsaturated – the kind that we should eat more often. Just like anything else, moderation is key. Get to know what a portion of whole peanuts and/or peanut butter looks like and this will not only help you to incorporate them into your diet, but it will help you to stay on track and even reach your fitness goals.
Also, Peanut Butter Powder is always an option!
If you are looking for a lower calorie option, you could also consider peanut butter powder for the same great flavor with a fraction of the calories. I prefer powdered peanut butter made with just peanuts. Peanut powders go great in just about everything you are looking to add bold peanut flavor to.
I use PB Powder in so many ways:
- Sprinkled into oatmeal or yogurt
- When making cookies
- To flavor peanut sauces
- Shaken over popcorn and drizzled with honey
A little food for thought before we get to the recipe today.
What we truly need to do and what I would like to see from so many of my clients is to eliminate the “FOOD FEAR”. Understanding what makes a whole food that is rich in fat feel satisfying and delicious and making it work for you. If you are eating for a goal, portions are important. If you are eating to satisfy and follow your intuition (aka listen to your body). Find ways to enjoy healthy foods and get to know them on a nutrient dense level. Decide how they bring value to your life and feel empowered to make healthy choices.
A peanut can be a simple nut or it can be turned into something soul satisfying and I hope that is what my recipe today can be for you . It is a little twist on our family fav, the PB and J! I wanted to create an easy treat that is not only nutrient dense, but one that would also satisfy every sweet tooth in your family. Not only could you do this with strawberries, but it would work great with banana or apple slices too!
PB&J Chocolate Covered Strawberries
Ingredients:
1 cup peanut butter*
¾ cup peanuts, chopped
1 pound or 16 oz. strawberries
3 tablespoons coconut sugar
¼ cup coconut cream or full fat coconut milk
1.5 cups dark chocolate chips
1 teaspoon coconut oil
Directions: Hull and hollow strawberries. I used a chopstick to make holes in the top of the strawberries. On the stovetop melt down the peanut butter and coconut sugar to taste. Add it to a Ziploc or piping bag and refrigerate until it forms a paste. While peanut butter is melting, re-use the peanut butter pan, add chocolate, coconut cream and coconut oil and melt over medium heat. Mix until glossy and smooth. Watch it closely as chocolate can burn very quickly!
While chocolate is melting, chop peanuts. Prepare a baking pan with parchment paper. Fill strawberries with peanut butter mixture. If they need more time to set, place them in the freezer for 10 minutes (filled.) Once set and chocolate is melted, add chocolate to a bowl. Dip strawberries in chocolate, drizzle with chopped peanuts and a sprinkle of high-quality sea salt.
Refrigerate for at least 30 minutes or more. Enjoy!
*I prefer the only ingredient to be peanuts or freshly ground from the grocery. You can use whatever peanut butter you like.
For more on the nutrient-dense peanut, make sure to take a look at NationalPeanutBoard.org today!