the thing about PEANUT BUTTER

My roommate would like to deliver you all a message... in "my words":

"Leah is so cool. Sometimes at night all I can think about is how awesome she is and about how she's probably crazy, like, "How safe am I REALLY in this apartment..." and then I wake up and she's a) stealing my bowl out of my room or b) sitting on me and eating greasy food with her hands, which she then proceeds to wipe on my pillow. Also, she's really good looking. The end."

Leah's a creative writer, just like me. As you can see she has a talent for making herself seem stranger than she really is... but that's why we love her.

Now. For the real deal. The other day, I was talking with a friend about my many recipe experimentations, and how often I use peanut butter as a staple ingredient. The friend then proceeded to inquire, "Well, isn't peanut butter kinda bad for you?"

WHAT!?! My favorite supplement to any meal... unhealthy???

The answer is, as always: depends.

Obviously on how much you eat --all things in moderation people. Even too many vegetables can be harmful (I seriously doubt that's ever happened though...)

Here's the thing though, the amount of peanut butter you eat can (and should!) be greatly increased when other important food groups are removed from your diet... such as wheat and dairy.

You vegetarians should pay attention too, 'cause peanut butter may also be your wonder-food!

My doctor warned me when I found out about my food intolerance that eating high amounts of natural fatty proteins would be really important to maintaining energy. Your body processes fats for long-term energy, and carbohydrates for short-term. Because being gluten-free cuts down tremendously on your short-term energy source, you have to make sure you're getting enough of the long-term.

So I've done some research --research to show you all that peanut butter can be the answer!

First of all, being gluten and dairy free causes significantly low amounts of the following nutrients: (1)

Iron
Calcium
Fiber

Fiber can be supplemented by beans, fruit, nuts, potatoes (with the skin!), and popcorn (yes popcorn!!!)
Calcium can be supplemented by a good almond milk (or other alternative) that is specifically fortified with calcium. Also fish and other sea foods can be a good source of calcium.
Iron can be supplemented by leafy greens, quinoa (a personal favorite!), red meat, dried fruit, salmon, and nuts and seeds.

Now let's look at the nutrition facts on that peanut butter on the shelf. In two tablespoons you have about 2 grams of fiber, and 4% the daily value of your iron! Keep in mind this is only two tablespoons. That's two of the three endangered nutrients! Also, you get 8 whole grams of protein! BONUS! Doctor, I will be following your advice!

The National Peanut Board says on their website: "Peanuts are naturally gluten-free and are a nutrient-dense option for anyone managing a restrictive diet." (2)

Enough said!

This is hardly convincing though, especially now that you've seen everything else in that two tablespoons of peanut butter (16 grams of fat!?! What am I putting in my mouth!)

But let me tell you why you need that fat.

The fat in peanut butter is a natural oil that results from the peanuts themselves. This fat, rather than being alarming, should put a smile on your face!

Livestrong.com has a few articles on peanut butter: (3)

"The 16 g of fat in a serving of peanut butter might seem alarming. But the fat in peanut butter is 

healthy monosaturated and polyunsaturated

fat. Peanut butter contains no cholesterol."

In other words, if you're a fellow gluten and/or dairy free guy/gal, look to peanut butter for those healthy fats that keep your engine running!

I call it my "miracle food". Healthy, delicious, and the PERFECT ingredient! 


P.S. FUN FACT. Livestrong says "Eating peanut butter may even have 

protective benefits against Type 2 diabetes in women." (4) 


That'd be a fun thing to look into... Maybe another day. :)



Peace and blessings!! :) More peanut butter recipes to come :D




1. http://reallifewithceliacdisease.com/excerpt_healthy_diet.pdf
2. http://nationalpeanutboard.org/health-professionals/celiac-disease-and-gluten-free-living/
3. http://www.livestrong.com/article/30258-nutritional-value-peanut-butter/
4. http://www.livestrong.com/article/265211-peanut-butter-nutrition/

Baked Peach Crumble

Let's start with something delicious... and SO easy you'll make it ALL THE TIME!

Baked Peaches are always a happy thing --when they bake they crystallize on the outside and are warm and soft on the inside. Put some crumble on top and you've got yourself a dessert! And a pretty healthy one I might add...

Here's what you need:

Peaches (canned or fresh)

Peanut Butter (creamy works best, but anything works)

Oats

Brown Sugar

Cinnamon

As for the amounts, I just wing it. It depends on how you like your peanut butter/oat ratio.

Here's what you do:

Pre-heat your oven to 350 degress F.

Lightly spray a baking pan (any size --depends on how much you want to make!) 

Slice your peaches into bite-sized chunks and spread evenly in the bottom of your pan

Spoon some peanut butter into a bowl (about 1 1/2 large heaping spoonfuls for a 9x8 pan)

Use a fork to mix in handfuls of rolled oats until its the consistency you like. I like mine crumbly, but still sticky.

Once incorporated, add about a tablespoon of brown sugar (optional, but the molasses in the sugar compliments the recipe really well)

Use your hands to spread the crumble evenly on the peaches. You'll have little clumps, which is perfect!

Sprinkle some cinnamon on top --to taste.

BAKE!

...for about 8-10 minutes. You can't really under-cook this though, it's just about warming it all up. 

Enjoy! :)

Oh, and stick your leftovers in the fridge --it re-heats in the microwave wonderfully!!

Feel free to comment with your own experience/modifications! 

Thanks!