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PEANUT POWER!
Printed in The Family Post: Fall Issue 2003
by Kimberly Carrow
Peanut butter is recently gaining in popularity as a health food,
especially as "low-carb diets" are all the rage. Although
peanut butter and peanuts are relatively high in fat, the fat
is the mono-unsaturated kind, which is actually good for your
heart. Peanut Butter is also high in protein and packed with essential
nutrients such as folate (very important for pregnant women) and
vitamin E. The classic PB and J sandwich, when made with wheat
bread and all-fruit jam, is really a very healthy lunch-box choice.
One warning, however — many brands of peanut butter contain
added sugar and hydrogenated oils, which are unhealthy and unnecessary
additions. Natural peanut butter, which contains only peanuts,
is a better choice, but it can separate and become messy and unattractive.
Lately, I have been buying the fresh-ground peanut butter at Raley's
(I'm sure you can buy it at other supermarkets, also). My kids
love to press the button on the machine and watch the peanut butter
slowly fill the container, and I have never had any problems with
it separating when I keep it in the fridge.
Here are some yummy and healthy, kid-friendly foods featuring
peanut butter — enjoy these nutty treats!
Peanut Butter Baked Apples
2 large baking apples, such as Granny Smith or Rome Beauty.
In Nevada County, look for Arkansas Black from Bierwagen's Farm
in Chicago Park, available during the fall.
1/4 cup natural peanut butter
21/2 tbsp maple syrup
1/4 cup apple juice
1/2 tsp ground cinnamon
Core the apples, slice the tops off and place in shallow baking
dish. In a separate small bowl, mix peanut butter with 1/2 tbsp
maple syrup. Spoon into centers of apples. Combine remaining
2 tbsp. maple syrup with apple juice and cinnamon, pour over
apples. Cover apples lightly with tin foil and bake apples at
350 degrees for about 30 minutes or until apples are fork-tender.
Cool for a few minutes before serving.
Easy Peanut Butter Breakfast Shake
1 cup vanilla soy milk or regular milk
2-3 tbsp. natural peanut butter
1 banana
a couple of ice cubes – optional
Blend all ingredients in blender until smooth. If you have
any bananas that are getting old, throw them in the freezer
and use for this shake, omitting ice cubes.
Grilled Peanut Butter and Banana Sandwich
4 slices of wheat bread
natural peanut butter
a banana, sliced
honey
butter
Spread 2 slices of bread liberally with peanut butter; cover
with banana slices and drizzle with honey. Top with remaining
slices of bread. Lightly butter the outside of both sandwiches.
Grill each sandwich in a frying pan (a cast iron grill works,
too) until bread is golden brown on both sides. Cut sandwiches
in half, airplane style, and serve with a nice, cold glass of
milk.
Please remember — some children and adults suffer from
deadly peanut allergies. If your child ever has a friend over,
make sure you ask his or her parent or guardian about any food
allergies before you offer any food. Even exposure to the peanut
oils or crumbs left on dishes, cutlery or tabletops can cause
a reaction. My daughter has a little friend with a peanut allergy,
so I am always cautious about this potential problem in children's
diets.
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