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Feather River Bulletin
Quincy, California
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February 17, 2010     Feather River Bulletin
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February 17, 2010
 

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Bulletin, Record, Progressive, Reporter Wednesday, Feb. 17, 2010 1313 Great tasting waysto fuel your day FAMILY FEAI"URES t can be tough to maintain healthy eating habits and a hectic schedule. But one little ingredient can add great flavor and keep you energized for the busy day ahead. With seven grams per serving, peanuts have more protein than any other nut. Protein provides long-lasting energy -- just what you need to keep going throughout the day. Peanuts and peanut butter contribute more than 30 nutrients and phytonutrients and can be part of a balanced diet that pro- motes good health. In addition, foods low on the glyccmic index (GI), such as peanuts, are good choices for people trying to watch their blood sugar. Eating foods with a low GI score (peanuts score a 14) may lead to a slow increase in blood sugar levels, causing less insulin to be released all at once, and thus avoiding the sugar "crash." The National Peanut Board has some tips to show you how to add energy-boosting USA-grown peanuts to your daily diet. At home Involve your children in meal planning and preparation so they can learn about healthy eating habits and good nutrition. Experiment with kid-friendly recipes, such as Flag-Waving Peanut Butter Cookies and PB&J French "Toastwich," which can be tbund at nationalpeanutboard.org. Keep a can ofpemuts handy to munch on while working around the house, reading with your children or watching television. Make a batch of Munch 'N' Go Mix -- a quick trail mix with dried fruit, peanuts and chocolate ........ to keep on hand. Put single servings into resealable plastic bags and you have a great, on-the-go snack ready all the time. At work Ask your place of employment to provide peanuts as a snack option -- they'll keep your energy up to get more accomplished. Keep a jar of peanut butter and a spoon in your desk drawer for midday cravings. For something new and different, t*-y one of the many flavored peanut butters on the mzu:ket. Eating out Be on the lookout for the many delicious peanut/peanut butler menu items now available at some ofyottr favorite restaurants in appetizers, salads, entrees and desserts. More than 1,000 new products with peanuts or peanut butler have been created during the past five years. Have you found a lgvorite yet? On the road Store a pack of peanuts and a jar of peanut butler in the glove box tbr a crunchy and satisfying treat. Stop by a roadside stand or produce market and buy some homemade roasted or boiled peanuts ........ you can even make them at home. "l\\;vo-ounce peanut butter travel packs from companies such as Sunland and Jif are easy-to-pack, portion-controlled snacks for travel. Try pairing them with li'eshly sliced ti'uit and vegetables. For more delicious ways to get energized, visit nationalpeanutboard.org. Dazzling Chocolate Peanut Butter Dip Makes 4 servings (each serving = 3 tablespoons dip and I cup fruit/veggies) 1/3 cup low-fat plain yogurt 2 tablespoons chocolate syrup 1/4 cup creamy peanut butter 1 teaspoon chocolate or colored sprinkles 4 cups fresh fruit and vegetables cut in "dip-able" shapes (carrots sticks, sliced cucumbers, celery sticks, sliced apples and pears.) In a standing mixing bowl, mix yogurt and chocolate syrup on medium speed until well blended. In a microwave-sati: bowl, microwave the peanut butter at 70% power tbr about 1 minute or until melted; stir half-way lhrough. Pour peanut butter into chocolate yogurt mixture and mix until smooth. For each serving, spoon 3 tablespoons dip into a small serving cup and sprinkle with sprinkles. Serve with one cup of fresh ti'uit and/or vegetables. Note: This dip may also be served with pretzels or spread on graham crackers. Nutrients per serving: Calories, 194 (38% from fat); Fat, 9g (saturated 2g, monounsaturated 4g, polytmsaturated 2g); Protein, 6g; Carbohydrates, 26g; Fiber, 4g; Cholesterol, 2rag; Calcium, 64rag Munch 'N' Go Mix Makes: 14 servings (1/2 cup per serving) 2 cups roasted peanuts 2 cups banana chips 1 cup chopped mixed dried fruit (apricots, apples, pineapple, papaya) 1 cup dried cranberries 1 cup candy-coated chocolate pieces Toss all inredient. together. Store in an airtight container at room temperature tbr up to 3 months. Nutrients per serving: Calories, 383 (55% from fat); Carbohydrates, 39g: Protein, 7g; Fat, 25g; Cholesterol, 2rag; Fiber, 5g; Sodium, 24rag Peanut Berry Smoothie Yield: 2 (8-ounce) servings 2 cups low fat vanilla ice cream 1 cup frozen blueberries 2 tablespoons 2% milk 1/4 cup creamy peanut butler 2 tablespoons whipped cream (optional) Combine all ingredients in blender; puree until very. smooth. Transfer to two glasses and serve. Nutrients per serving: Calories, 431 (47% ti'om fat); Fat, 24g (salurated 8g, monounsaturated 8g, polyunsaturated 5g); Protein, 15g; Carbohydrates, 45g; Fibe,, 4g; Cholesterol, 6ling; Calcium, 152rag I