Zoning In On This Powdered Peanut Butter Ordeal...

I don't know about the rest of you, but I LOVE PEANUT BUTTER. I think it stems from my childhood, when I would look forward to opening up my lunch bag and finding my mom's PB and J on Roman Meal bread. I was THAT kid, who would sneak into the cabinets when no one was watching and dig out scoops of that stuff with my fingers. Of course, that was back before I knew the difference between the REAL peanut butter and Skippy, which was what my Mom bought. I don't think she knew either. That stuff was addictive! Now I know why...additives and chemicals, party of...10? At least.

Now I know to eat the REAL peanut butter, you know the kind that is 2-4 dollars at Trader Joe's or Whole Foods, or Laura Scudders at Ralphs and Albertsons, the kind that has the oil on top and has maybe two ingredients...peanuts and salt. Sometimes just peanuts! For me, it is typically either that or almond butter...something I also never knew about growing up, but now I find quite tasty.

So anyhow, nut butters, specifically peanut and almond, are good for you. I prefer almond butter because it has more fiber and I enjoy the taste. In general, a quality REAL peanut butter contains healthy fats, fiber, vitamins, minerals, etc. So yes, peanut butter can be healthy, but don't forget it is a FAT, and sometimes I find myself eating more of the real stuff than I should. I kept seeing this stuff called PB2 being toted around the bodybuilding/health minded world. I would see recipes with it, smoothies, desserts with PB2 drizzled on top, etc. I can recall trying an alternative peanut butter source before, which will remain nameless, and being completely grossed out, so needless to say, I was not in a rush to try this one either. Then, I was perusing Instagram one night, and one of the people I follow, a guy who creates amazing desserts that are made almost completely of fitness products (protein powders, etc) who also has a huge following had a peanut butter brownie dessert that was using this PB2. I decided I wanted to check this stuff out for myself. I looked up online where around Los Angeles I could find this infamous powdered peanut butter, and headed to Rainbow Acres, a health food store in Marina Del Rey.

So, I actually ended up buying two. The one on the right is the original version, but they were sold out of the bottle, so I bought the vacuumed pack bag, then the one on the left is the version that has premium chocolate in it. The jar was about 7 dollars and the bag was closer to 10...so it is kind of an investment, but hey, maybe this way I won't eat as much of it!

First of all let's talk ingredients. I would think a powdered peanut butter, that has only 1 gram of fat per serving (YES ONLY ONE GRAM!) would have a zillion additives, but the ingredient list says roasted peanuts, sugar and salt. Hmmmm...it does also say this product contains peanut proteins...so what exactly does that mean? I guess that would be my only reservation...but otherwise...okay, let's try this!

So you take two tablespoons of the product and mix it with one tablespoon of water for the desired peanut butter texture. You can obviously use more of the powder and more water, depending on if you are making something or if you are just using it as a spread on a sandwich or in some oatmeal. I used the two tablespoon serving, which has 45 calories, 1 gram of fat, 0 saturated fat, 70 mg sodium, 6 g carbohydrates, 1 gram of fiber, 3 grams of sugar and 4 grams of protein. I just wanted a taste, but after that two tablespoon serving I can see how people are addicted. This stuff is delicious! It really tastes like peanut butter...the same creamy, peanutty mouthfeel, the same smell...wow, crazy! It is missing  the oily texture that real peanut butter has, because the oil is extracted in the process of creating this powder. I almost forgot it is also KOSHER and GLUTEN-FREE. I see how this is a fitness competitor's dream when they are craving something that at the very least tastes fattening. But let's not forget, PB2 is not whole real food.

I am still a sucker for the real thing, not to mention the fibers and minerals the real thing contains that I am pretty sure the powdered version does not, but I would definitely use this when I am trying to cut back a bit on fats, and perhaps I would use it in smoothies or other desserts I would try to make just to experiment.

For my Los Angeles friends, if you are curious to try this product, as mentioned above, it is sold at Rainbow Acres, or you can also buy it online.

Food For Thought...Searching For Kale In Lake Havasu

Living in Los Angeles, it can be easy to forget how good we have it. And with good, I mean...FOOD! Seriously, where I live in Culver City, I have about 4 Trader Joe's within a five mile radius, and Sprouts and Whole Foods grocery stores are not much further. We are a food mecca here, we are a plethora of knowledge--dietitians, nutritionists, raw foodists, a variety of cultures, many with amazing foods, MANY of which have redeeming qualities. If I want to eat out and eat healthy, there are a many restaurants in my neighborhood and beyond that serve everything from macrobiotic, vegan, kale and quinoa to whole grain pita organic chicken sandwiches or do-it yourself salads with spinach and arugula, artichoke hearts and beets. Of course, eating out for many people is a time to splurge and have the things they normally wouldn't eat, like pizza or a burger, but it's nice to know you ALWAYS have the option to eat healthy.

Looks like Mc Cullough Boulevard in Lake Havasu to me!!

I guess I really forgot about this until this weekend. Taking a trip into Lake Havasu, I knew there wouldn't be the best options to chose from, but WOW, I guess I forgot how small towns like that rely so heavily on fast food chains. That was pretty much all that I saw. I thought it might be better in the grocery stores, but even there the fruits and vegetables were very basic, and truthfully, they didn't look so good. I can bet the people who live around there don't even know what kale is. I bet most of them think eating somewhere nice is Outback Steakhouse. The "nice" restaurant we ate at, which was Italian, tasted good, but truth be told, I don't think any of us would have eaten there regularly...it was all bread, oil and pasta. And I can guarantee the vegetables in the dish I had were frozen. Mind you, we had also spent the entire day being active on the lake...I wonder how many people in these neighborhoods are active on a regular basis.

I wonder if these people that live around Lake Havasu, or other cities like this, even KNOW what they are missing out on. I wonder if they think eating fast food and jello molds and other random processed foods from the grocery store and feeling lethargic and weighed down all the time is just normal? I wonder if they care? It just makes me sad, because some young girl and/or boy who is a little bit overweight in this city is going to end up starving themselves or taking diet pills if someone doesn't educate them or their parents, if someone doesn't show them all the different healthy and delicious food that is out there, or show them how to cook and that variety doesn't just come on a 99 cent menu, with french fries and a large Coke.

Easy Peasy Meals...4-Ingredient Quiche...But You Gotta Like Eggs!!

I personally think it's no problem to get into a routine of having the SAME of one meal every day. I think most mornings, my breakfast is a variation on the same shake, maybe adding a different fruit or vegetable if I find out suitable at the grocery store.

I saw this recipe at that Ripped Recipes site again, and thought this would be a great breakfast substitute for a few days. Eggs are easy to make and to be fair, with this being a quiche, you can refrigerate the pie and cut a slice every morning for 3-4 days and take it in tupperware with you to work. Super simple recipe with healthy, fresh ingredients. Also, you may note this dish is high in protein and SOME carbohydrates and fiber from the veggies, but there is little fat. If you feel like it is not satisfying enough, I admit to adding a few avocado slices and a piece of Ezekiel toast for added complex carbohydrates...makes it a little heartier...ENJOY!!

• 
  
• 4-INGREDIENT QUICHE
• 1 bunch Broccoli
•  1 medium (approx 2-3/4" long, 2-1/2" dia) Bell Peppers
•  2 serving (serving = 1 medium) Roma Tomatoes
•  12 large Egg White
•  2 serving (serving = 1/4 tsp) Mrs. Dash Table Blend

Break apart broccoli into small pieces, dice tomato and bell pepper, and mix with egg whites and seasoning in greased round glass casserole dish. Bake on 350 for 40-45 minutes or until eggs are all baked. Make sure the dish is greased well as eggs can stick easily!

Cauliflower Bread?? Yes, It's For Real, Kids...

I didn't have anything major going on tonight, so I decided, after eating dinner, that I wanted to play in the kitchen again. There is this awesome new site I found called Ripped Recipes. Basically, people send in recipes of foods they have created that are meant to be re-creations of something not so healthy, like peanut butter brownies or barbecue chicken wings. I saw a recipe on the site earlier today for a burger bun made from cauliflower. Really? Is this possible? Well even though I am not a huge burger eater, I wanted to see if the recipe actually would coagulate into something in the oven that was even remotely bread-like.

Here is what most of an entire LARGE head of cauliflower grated into a bowl looks like. And I will admit, that was a huge PAIN...but I want to try this recipe, so....I'll take it. 

So you have been warned, its a a bit tedious and messy...but then you will have...

And they are actually GOOD. I will admit, I don't know that I would use them for a burger bun, persay, because the cauliflower makes them a bit mealy, but they taste great...and are super healthy. Full of anti-inflammatory properties, B vitamins, fiber, AND they are gluten-free for all my gluten-free peeps! Here is the recipe...

• 4 large Egg
•  2 tsp Garlic Powder
•  1/2 tsp Salt
•  2 tbsp Rosemary
•  1 head, large (6-7" dia) Cauliflower
•  1 serving (serving = 1/4 cup) Bob's Red Mill Almond Meal Flour
•  1 serving (serving = 2 tbsp) Bob's Red Mill Organic High Fiber Coconut Flour

Directions

Grate your cauliflower, then mix all ingredients together.

Form into flat circles onto a well oiled baking sheet. Cook at 350 degrees F for approximately 30-35 mins or until they are golden brown and firm to the touch. Remove from baking sheet and place onto a cooling rack to cool. 

ENJOY!!

Spring Is Here...Eat Your Colors!! Lentil and Grilled Pepper Salad

Spring is just an excuse for me to say eat your colors. There is a higher variety of fruits and vegetables in season at this time of year. Not only that, but because the weather is warmer, people are usually more inclined to eat things to keep them cool. Of course for some, this can mean ice cream bars galore, but for my more health conscious people, this means....(drumroll) MORE FRUITS AND VEGETABLES!!!

So I found this awesome recipe online. It has quite a few little ingredients, but I can promise you once you make it, you will want to make it over and over again. Not only is it colorful and pretty to eat, but the fresh cilantro, which is a natural cleansing agent for the body and anti-inflammatory, and green onions with kalamata olives really enhance the taste of this dish, making it seem like it came from a restaurant and not your very own kitchen!

Grilled Peppers and Lentil Salad

· 1 of each--red, green and yellow bell pepper, quartered and seeded

· Cooking spray

· 1 1/8 teaspoons salt, divided

· ½ teaspoon freshly ground black pepper, divided

· 1 ½ cups dried lentils (about ¾ pound)

· 1 small onion, peeled and halved

· 1 bay leaf

· ½ cup chopped green onions

·1/3 cup cilantro leaves

· 1/3 cup fresh lime juice

· ¼ cup chopped pitted kalamata olives

· 3 tablespoons extra-virgin olive oil

·  1 teaspoon cumin

Directions

Preheat grill to high heat, or use broiler. Lightly coat bell pepper pieces with cooking spray. Place bell pepper pieces, skin side down, on grill rack; grill 12 minutes or until skins are blackened. Place bell pepper pieces in a zip-top plastic bag; seal. Let stand 15 minutes; peel and chop bell peppers. Discard skins. Sprinkle with 1/2-teaspoon salt and 1/4 teaspoon freshly ground black pepper. Place bell peppers in a large bowl. Rinse and drain lentils; place in a large saucepan. Cover with water to 3 inches above lentils; add onion and bay leaf to pan. Bring to a boil. Cover, reduce heat, and simmer 20 minutes or until lentils are just tender. Drain lentils. Discard onion halves and bay leaf. Add lentils to bell peppers. Add remaining 5/8 teaspoon salt, remaining 1/4 teaspoon black pepper and remaining ingredients to lentil mixture; stir well. ENJOY!

Oh, The Things You Can Make With A Food Processor...

Two years ago when I graduated from my master's program, my younger brother and sister gave me a food processor as a graduation gift. For some of you this may seem...odd, but I enjoy playing around in the kitchen, so it was an awesome gift...or so I thought. I guess, I was put off by all the different pieces, reading directions, all little things I felt I had to do to get started using it, plus I felt like I could use my blender for most things...so in the corner the food processor sat. For TWO YEARS.

More recently, I created my own Facebook page, where I have research, motivational posters and recipes I create to share with the public, so they can see how eating healthy can be easy, tasty and fun. I also have this blog here, so I figure once in awhile, it is probably a good idea to show new food ideas I come up with here as well.

I was inspired by a newsletter a friend sent me with a cool snack recipe at the bottom. This recipe had only a few ingredients, but did require the usage of a food processor. So I figure, no better time than now to break that bad boy out and use it.

Behold, PISTACHIO POWER BITES. These things taste awesome, are packed with super healthy ingredients and will satisfy a sweet tooth as well as give you a little burst of energy before a workout or in between meal times.

They kind of look like falafel balls, but obviously, looking at the ingredients below, you can see they are nothing of the sort. 

Here is the recipe as follows;

PISTACHIO POWER BITES!

½ cup dried figs, stems removed


¼ cup + 1 tablespoon all natural peanut butter


1 tablespoon honey


¼ cup sweetened flaked coconut


2 tablespoons chia seeds


½ cup shelled pistachios, roasted and salted


½ cup old-fashioned rolled oats

 In bowl of food processor, mix figs, peanut butter, honey, coconut, and chia seeds until pureed. Add pistachios and oats and process just until combined. With a cookie scoop, or spoon, roll mixture into 12 uniform balls. Store in airtight container in refrigerator.

This recipe can obviously be modified...for a gluten free version, you can take out the oats and add more figs. I am sure you can also use almond butter instead of peanut butter. These are awesome, packed with protein, full of Vitamin B6, which is good for your brain and immune function and full of good fats and fiber. Eat up!!