Peanut butter is the one food item that I can’t live without. When I first became vegan, I used to put peanut butter with almost every meal I ate. I even went as far as eating out of the jar for a snack, believing that I was eating healthy. Although peanut butter is packed with protein and vitamin E, it is also packed with fats that can be detrimental to any diet.
When eaten the right way, peanut butter can pack energy and protein that is necessary to any diet. The first step is making sure that you always measure your peanut butter to the exact serving size. Generally, one serving size of peanut butter has about 90 calories (1 tablespoon). Without measuring it out, you could possible end up with almost 200 calories in peanut butter, before you even spread it onto bread or use it as a dip. When eating in the cafeteria, measure your peanut butter in a small cereal spoon, it averages out to be about a tablespoon. By measuring out this sweet and tasty spread, you will help keep yourself in check, and make sure that you aren’t going overboard with calories and fats.
Once you measure out your peanut butter, the fun part is deciding what to pair with it. Try thinking out of the box, something different from the typical peanut butter and jelly sandwich (which can pack in almost 400 calories). For breakfast try a peanut butter banana sandwich, cutting a banana in half and spreading peanut butter on each slice. Even sprinkle with some cinnamon to add taste. Another great option is a piece of whole wheat toast spread with peanut butter. Add fruit on the side to balance out your carb intake. Peanut butter is great mixed into oatmeal as well, giving the oatmeal a sweeter taste, making it less bland. Mix raisins in to add in some potassium to start your day.
For a snack, peanut butter is great paired with just about anything. Try to stay away from crackers and pretzels, which are high in sodium. Instead, choose an apple, celery, carrots, or a rice cake. These are actually more filling, and will leave you feeling more energized. Another great option is yogurt mixed with peanut butter and almonds.
Recently, I have discovered powdered peanut butter which slow-roasts peanuts and then presses them, removing most of the fats. With two tablespoons having only 45 calories, this form of peanut butter is another great option. To get it to become a peanut butter substance, all you do is mix in a tablespoon of water. It is also great to put in smoothies, yogurt, oatmeal and even granola. My favorite brand is PB2, which comes in a chocolate flavor as well. This brand can be found at Wegmans and NaturTyme. When eaten the right way, peanut butter can be a great nutritional topping to any meal or snack.
