2 cup GOLEAN CEREAL (or other high fiber cereal)
4 oz PEANUT, DRY ROASTED W/SALT, all types
1/4 cup CRANBERRIES, SWEETENED, DRIED
1/4 cup BLUEBERRIES, DRIED
1/3 cup HONEY, STRAINED OR EXTRACTED
1/4 cup PEANUT BUTTER, SMOOTH
1 tbsp SUGAR, BROWN, packed
2 tbsp PEANUT FLOUR, DEFATTED (optional)
Preparation:
Prepare a 8” square dish by lightly spraying with
non-stick spray or lining with parchment paper. In a
medium bowl, mix cereal with peanuts, cranberries and
blueberries and set aside. Stir together honey, peanut
butter, brown sugar and peanut flour (if using) in a
microwave safe bowl. Heat in 30 second increments,
stirring in between, until the mixture is combined and
pourable.
All at once, add honey & peanut butter
mixture to dry ingredients, stirring quickly
to combine. Pour this mixture into the
prepared pan, pressing into the pan with a
silicone or lightly oiled spatula, and let
cool completely. Once bars are completely
cool and set up, turn out on a cutting board
and cut into 12 equal sized bars.
Preheat oven to 350 degrees. Coat muffin
tins with non-stick cooking spray or use
muffin tin liners. In a large bowl, mix
together honey, egg, mashed bananas, peanut
butter, peanut oil, peanut flour and prune
puree. In a separate bowl, mix together
whole wheat flour, baking powder, baking
soda, salt and multigrain cereal. Add the
wet ingredients to the dry ingredients and
mix until almost completely combined. Add
peanuts and fold in. Using an ice cream
scoop, divide the batter between 12 muffin
tins. Bake for approximately 20 minutes or
until a toothpick inserted in the middle
comes out clean.
Nutritional Information:
Serving Size: 1 serving
(92.4g), Amount Per Serving, Calories 270, Calories from
Fat 100, Total Fat 12g, Saturated Fat 2g, Trans Fat 0g,
Cholesterol 15mg, Sodium 230mg, Total Carbohydrate 38g,
Dietary Fiber 5g, Sugars 15g, Protein 8g
Serves 16.
Ingredients:
3 1/2 cup OATMEAL, DRY
8 oz DRY ROASTED PEANUTS
1/3 cup HONEY
1/4 cup MOLASSES
1/4 cup PEANUT OIL, salad or cooking
2 tbsp PEANUT BUTTER, SMOOTH
1 1/2 tbsp CINNAMON, GROUND
1/4 tsp ALLSPICE, GROUND
1/8 tsp PEPPER, RED OR CAYENNE
1 1/2 cup CRANBERRIES, SWEETENED, DRIED
Preparation:
Heat oven to 350 degrees and prepare a sheet pan with a
silicone liner or with non-stick spray. In a large bowl,
mix together oats and peanuts. Stir together honey,
molasses, peanut oil and peanut butter in a microwave
safe bowl. Heat in 30 second increments, stirring
between until the mixture is smooth and pourable.
Pour all at once over the oat and peanut
mixture and add spices, stir to combine wet
and dry ingredients. Spread mixture onto the
sheet pan and cook for 20-25 minutes,
stirring half way, or until the mixture
turns brown and begins to crisp. Remove the
granola from the oven and cool slightly,
then stir in cranberries.
Once completely cooled, granola can be
stored in an airtight container for up to 3
weeks.
Nutritional Information:
Serving Size: 1 serving
(61.5g), Calories 270, Calories from Fat 110, Total Fat
13g, Saturated Fat 2g, Trans Fat 0g, Cholesterol 0mg,
Sodium 130mg, Total Carbohydrate 36g, Dietary Fiber 4g,
Sugars 18g, Protein 6g
Serves 2.
Ingredients:
1 cup BLACK CHERRY JUICE
1/4 cup PEANUT BUTTER, SMOOTH
4 oz VANILLA GREEK YOGURT
1/2 small BANANA
1/4 tsp CINNAMON, GROUND
1 tsp HONEY, STRAINED OR EXTRACTED
4 tsp UNSWEETENED COCOA
1 cup ICE
Preparation:
Add all ingredients to blender and blend until smooth.
As an option, replace peanut butter, honey and cocoa
with delicious dark chocolate peanut butter and
nutrition facts would be slightly different.
Nutritional Information:
Serving Size: 1 serving
(359.7g), Calories 370, Calories from Fat 150, Total Fat
16g, Saturated Fat 3g, Trans Fat 0g, Cholesterol 0mg,
Sodium 200mg, Total Carbohydrate 45g, Dietary Fiber 3g,
Sugars 28g, Protein 15g
Serves 16.
Ingredients:
1 lb ROASTED PEANUTS
1/2 cup TART CHERRIES, DRIED
4 oz Dark Chocolate Covered Raisins
1/2 cup PUMPKIN SEEDS
1/2 cup DRIED FIGS
Preparation:
Mix all ingredients together and store in an airtight
container for up to 3 weeks. One serving is
approximately 1.6 oz.
Nutritional Information:
Serving Size: 1 serving
(61.2g), Calories 230, Calories from Fat 150, Total Fat
16g, Saturated Fat 3g, Trans Fat 0g, Cholesterol 0mg,
Sodium 230mg, Total Carbohydrate 18g, Dietary Fiber 4g,
Sugars 9g, Protein 8g
Makes 3 (8-ounce) servings.
Ingredients:
2 cups fresh blueberries
3 tablespoons peanut butter
½ cup 1% low-fat milk
2 cups fat-free vanilla frozen yogurt
½ cup ice
Preparation:
1. Place blueberries, peanut butter and milk into a
blender container.
2. Cover; blend at high speed for 30 seconds. Add frozen
yogurt and ice; blend for 30 seconds or until smooth.
3. Pour in glasses and serve.
Note: For a burst of protein, add 3 tablespoons low-fat
peanut fl our along with the frozen yogurt.
Wash in-shell peanuts thoroughly in cool water. Place
the peanuts in a suitable saucepan and cover with a
medium brine (10 ounces salt to 1 gallon of water).
Boil covered for 45 minutes or until the kernels are
tender. Taste test for preferred saltiness. (Allow
peanuts to sit in brine to increase saltiness; drain as
soon as desired degree of saltiness is achieved.) The
peanuts are ready for shelling and eating immediately, or
they may be kept in refrigerator for as long as five
days.
Boiled Peanuts (using dried, raw, shelled peanuts):
Put 1 pound raw, shelled peanuts in a 3 quart crockpot.
Fill pot with water. Allow peanuts to soak 8 hours or
overnight. Peanuts will absorb a lot of the water,
making it necessary to add water until the pot is
filled. Add salt to taste.*
Cook peanuts on low for 8 hours and then on
high for 1-1/2 hours or medium for 4-1/2
hours. Drain. *Try 4 to 5 tablespoons of
salt; taste toward end of cooking time. Add
more salt if taste dictates, and allow to
cook for about 1 hour more.
Freezing Boiled Peanuts:
Prepare peanuts as indicated above in either
"Boiled Peanuts" recipe. Drain, allow to
cool and freeze in airtight containers. They
keep indefinitely.
Canning Boiled Peanuts:
Prepare peanuts and brine the same as for
boiling for immediate use. Pack peanuts into
jars to within one-half inch of the top,
using equal weights of peanuts and hot brine
(212°F). Partially submerge containers in
upright position in boiling water for 10
minutes. Seal while hot and process 45
minutes at 10 pounds of pressure. Cool
containers in water, label and store away
from heat.
2 ounces salted American peanuts
1/4-1/2 teaspoon red chilli powder
1/2 teaspoon corn oil
2 tablespoon popping corn
Lemon juice, to taste
Preparation:
Heat a heavy-based pan with a lid, add the American
peanuts and toss them over medium heat until lightly
toasted. Remove from heat and place the American peanuts
in a bowl. While still warm, sprinkle over the red chilli powder and stir well.
Pour the oil into the pan and when heated, add the
popping corn and cover. Maintain on medium heat. The
corn should start to pop and hit the lid. Remove from
heat once the popping stops, and pour the popped corn
into the bowl with the American peanuts. Stir well, add
more chili powder if desired and lemon juice to taste
just before serving.
Nutritional Information:
Nutrition per portion: 198 kcal; 14.6 grams Fat,
of which 11.1 grams is Unsaturated; 2.2 grams Dietary Fiber; 329 mg Potassium; 0.1 grams Sodium; 63 mg
Magnesium; 0.013 mg Folate, 66% calories from
fat.
Makes 1 serving.
Ingredients:
Clear plastic or glass
container:
1 cup lemon or vanilla yogurt (nonfat or low fat)
1 cup total of your favorite fruits (e.g., blueberries,
strawberries)
4 teaspoons of peanuts, whole or chopped
Preparation:
First wash fruit. If needed,
carefully chop or slice into bite-sized pieces. Kids
should have adult assistance when using knives or
chopping equipment. Next, measure 1/4 cup of yogurt and
place in the bottom of your cup. Place 2 tablespoons of
fruit on top of the yogurt. Place 1 teaspoon of peanuts
on top of the fruit.
Repeat the steps above, layering yogurt, fruit and
peanuts until you reach the top of your cup.
1-1/2 cups whole-grain
flake cereal
1 cup whole-grain, "O" shaped cereal
1/2 cup chopped dry-roasted peanuts
1/2 cup dried fruit such as cranberries, raisins,
chopped apricots or figs
1/3 cup honey
1/3 cup packed golden brown sugar
3 tablespoons peanut butter
Preparation:
In a medium bowl, stir together cereals, peanuts and
dried fruit. Combine honey, brown sugar and peanut
butter in medium saucepan. Bring to a boil over medium
heat, stirring constantly. Pour over cereal mixture and
stir until well coated.
With back of oiled spoon, press mixture into
lightly greased 8-inch-square pan. Cool. Cut
into 9 pieces.
4 cups blanched, unsalted peanuts
1/2 cup confectioners sugar
1/2 cup superfine sugar
Peanut oil for deep-frying
Kosher salt
Pimenton de la Vera Dulce (Spanish Smoky Paprika)
Preparation:
Blanch the peanuts in boiling water for 2 minutes. Drain
and toss immediately with both sugars until evenly
coated. Shake off excess sugar. Place oil into a deep,
heavy pot to a depth of 2 inches and heat to 340
degrees. Add ½ of the peanuts and fry for about 2
minutes until golden brown. Using a skimmer or a slotted
spoon, transfer the peanuts to a sheet pan. Make sure
the oil comes back to 340 degrees before you fry the
next batch.
Sprinkle peanuts with salt and the Spanish
paprika while they are still hot. Once cool,
store in an airtight container.
2 cups freshly roasted
peanuts, or any high-quality, store-bought roasted
peanuts
1/2 cup sugar
1-1/2 tablespoons peanut oil
1-1/2 tablespoons kosher salt or to taste
1 tablespoon five-spice powder
1 tablespoon red chili powder or to taste
1/2 cup chopped green onions
Preparation:
Place the peanuts and sugar in a non-stick pan over
moderate heat. Stir until the sugar starts to melt,
about 5 to 7 minutes. Drizzle the oil on the peanuts
then add the salt, five-spice powder and chili powder.
Stir another 3 to 5 minutes. (The sugar on the peanuts
will start to harden and become crunchy.)
Remove the peanuts from the heat and
immediately add the green onions. Toss
several times and transfer to a cookie sheet
to cool.
Sprinkle peanuts with salt and the Spanish
paprika while they are still hot. Once cool,
store in an airtight container.
2 slices bread, toasted
and buttered
2 tablespoons peanut butter
1/2 apple, sliced
lemon juice
cinnamon
1 teaspoon brown sugar
Preparation:
Spread peanut butter on one side of each of the two
slices of toasted bread. Dip apple slices in lemon
juice. Arrange apple slices on peanut butter and
sprinkle with brown sugar and cinnamon. Put on a baking
sheet and place under broiler. Broil 3-5 minutes or
until lightly browned.
½ cup coarsely chopped
dry roasted, salted peanuts
¼ cup peanut flour
2 cups all-purpose flour, divided
½ cup firmly packed light brown sugar, divided
5½ tablespoon butter, melted and divided
1 tablespoon baking soda
½ tablespoon baking powder
½ tablespoon ground cinnamon
¼ tablespoon salt
2 medium mangoes (about 2 lb.), peeled and chopped*
½ cup granulated sugar
½ cup low-fat buttermilk
1 large egg
12 aluminum foil baking cups
*2 cups frozen cubed mango, thawed, may be substituted.
Preparation:
1. Preheat oven to 375°. Stir together
chopped peanuts, peanut flour, ½ cup
all-purpose flour, ¼ cup light brown sugar and 3½ tablespoons. melted butter until mixture is
crumbly.
2. Stir together
baking soda, next 3 ingredients and
remaining 1½ cups all-purpose flour in a
bowl.
3. Process mango in a blender or food
processor 15 to 20 seconds or until pureed.
Pour puree into a measuring cup to equal 1
cup. (If necessary, discard any remaining
puree, or reserve for another use.)
4. Whisk together 1 cup mango puree,
granulated sugar, buttermilk, egg, and
remaining ¼ cup brown sugar and 2
tablespoons
melted butter in a medium bowl until well
blended. Gradually whisk in flour mixture
just until combined.
5. Place baking cups in a muffin pan. Spoon
batter into cups, filling two-thirds full.
Sprinkle peanut streusel mixture over
batter.
6. Bake at 375° for 22 to 24 minutes or
until a wooden pick inserted in center comes
out clean. Cool in pan on a wire rack 10
minutes. Gently transfer muffins from pan to
a wire rack using a knife or metal spatula,
and cool completely (about 20 minutes).
NOTE: To make ahead, freeze baked, cooled
muffins in a heavy-duty zip-top plastic
freezer bag up to 1 month. To reheat, remove
muffins from baking cups, wrap in a paper
towel and microwave at HIGH 20 seconds or
until thoroughly heated. For testing
purposes only, we used 12% fat light roast
peanut flour.
2 each limes, whole
½ cup peanuts, roasted, unsalted
½ cup super-fine sugar
4 cups water
12 ea Ice cubes, large
1 each lime, extra, for garnishing wheels
Preparation:
1. Wash
the limes very well, and cut them into quarters. Put
them in a blender together with the peanuts, sugar and
2 cups of the water. Blend at a high speed for around 45
seconds until all ingredients are finely crushed. Strain
the mixture through a fine mesh strainer and into a
glass jar, pressing down on the solids to obtain as much
liquid out as possible. Incorporate
the remaining 2 cups of water and stir well.
2. Divide the ice cubes into 4 large
tumblers, garnish each with a lime wheel,
and fill glasses with the peanut limeade;
stir and enjoy.
Serve cold.
Courtesy
of Skinny Chef Jennifer Iserloh
Makes 12 brownies.
Ingredients:
Nonstick cooking spray
3⁄4 cup white whole wheat flour
1⁄2 teaspoon baking powder
1⁄4 teaspoon baking soda
1⁄8 teaspoon salt
1⁄4 cup canola oil
2⁄3 cup packed light or dark brown sugar
2 egg whites
1 tablespoon vanilla extract
1⁄2 cup chopped prunes
1⁄4 cup peanuts
1⁄4 cup bittersweet chocolate morsels
Preparation:
Preheat the oven to 350°F. Coat a 9-inch
square pan with cooking spray. Sift the
flour, baking powder, baking soda, and salt
onto a piece of waxed paper or aluminum
foil. Set aside.
In a large bowl, beat the oil and sugar
until smooth, 1 to 2 minutes. Mix in the egg
whites and vanilla. With a wooden spoon,
stir in the flour mixture until just
combined. Fold in the prunes, peanuts, and
morsels.
Spread the batter in the pan. Bake 25 to 30
minutes or until a wooden pick inserted in
the center comes out clean or with
moist-looking crumbs. Cool 5 minutes in the
pan, then turn out onto a wire rack to cool
completely. Cut into 12 pieces and store
in an airtight container for up to 5 days.
Preheat
oven to 350F. Line a 8X8 baking tray with
aluminum foil. Coat the foil with cooking
spray. In a large bowl combine the peanut
butter, egg whites, molasses. Mash the
peanut butter into the eggs and molasses
with the back of a spoon until a smooth
mixture forms.
Add the oats, prunes, flax, pumpkin seeds,
sesame seeds, and pumpkin pie spice. Mix
well and transfer to the baking dish. Press
into an even layer with a rubber spatula.
Coat the top with a light coating of
non-stick spray. and spread out into an even
layer. Bake 40 to 45 minutes until the oats
are golden and firm. Cool completely before
cutting into 8 bars.
Courtesy
of Skinny Chef Jennifer Iserloh
Serves 4.
Ingredients:
12 dried prunes (check
cup size)
½ cup hot water
Non-stick cooking spray
2 shallots or ½ red onion, minced
1 tablespoons brown sugar
1 tablespoon low sodium soy sauce
2 cups whole wheat flour
2 tablespoons ground flax
2 egg whites
4 boneless, skinless chicken breast, sliced into 4-inch
long fingers
¼ teaspoon salt
2 tablespoons olive oil
Preparation:
Prepare the
sweet and sour sauce. Place the prune in the
hot water and soak for 30 minute until the
prunes are soft. Heat a small saucepan and
coat the bottom with cooking spray.
Add the shallots or onions and cook 1 to 2
minutes, stirring often until the shallots
or onion is soft. Add the chicken broth,
balsamic vinegar, brown sugar, and prunes
along with the soaking water. Cook 2 to 3
minutes until the liquid reduces by one
third. Transfer to a blender and blend until
smooth.
Place the flour and flax on a sheet of wax
paper. Mix them together with your
fingertips. Place the eggs in a shallow bowl
and whisk. Sprinkle the chicken with salt
and dip into the egg. Press into the flour
mixture and transfer to a plate.
Preheat the oven to 400ºF. Heat two large
skillets over high heat. Coat with cooking
spray and add the chicken. Reduce the heat
to medium and cook 2 to 3 minutes until the
chicken begins to brown. Coat the tops of
the chicken with a thin layer of cooking
spray. Turn the chicken and slide the
skillet into the oven. Bake 5 to 6 minutes
until the chicken is cooked through and no
longer pink and translucent in the center.
Serve immediately with the sweet and sour
sauce.
Most people who love Asian flavors will
adore this dish, especially if it is served alongside
simple sautéed spinach. The topping is a cross between a
peanut sauce and teriyaki. Fish can make a healthy,
satisfying meal, and this recipe is so simple that even
a beginner home cook who is intimidated by cooking fish
can make it with ease.
Serves 4.
Ingredients:
Nonstick cooking spray
2 small limes, zested and juiced
3 tablespoons creamy peanut butter
3 tablespoons reduced-sodium soy sauce
1-inch-piece fresh ginger, peeled and chopped
2 garlic cloves, chopped
4 6-ounce boneless filets wild salmon, skin on
Preparation:
Preheat the oven to 425°F. In a small bowl,
mix the lime zest, lime juice, peanut
butter, soy sauce, ginger, and garlic. Heat
a large skillet over high heat. Coat the
skillet with cooking spray and place the
salmon filets in the pan, flesh side down.
Cook 1 to 2 minutes, until the salmon starts
to brown. Turn the filets over and turn off
the heat. Spoon the lime mixture over the
salmon and slide the skillet into the oven.
Bake 7 to 8 minutes, until the salmon flakes
when pressed with a fork.
Courtesy
of Skinny Chef Jennifer Iserloh
Courtesy of Skinny Chef Jennifer
Iserloh
Makes 3/4 cup dip.
Ingredients:
1/4 cup chunky peanut
butter
1/4 cup light coconut milk
1 small lime, juiced
1 clove garlic, cut into pieces
2 teaspoons hot chili sauce, such as sriracha
2 teaspoons reduced sodium soy sauce
2 teaspoons canola oil
To serve with shrimp (optional):
2 pounds small shrimp, tails removed
1/2 teaspoon salt
1/4 teaspoon cayenne
1/4 teaspoon freshly ground black pepper
Preparation:
Place the peanut
butter, coconut milk, lime juice, garlic,
chili sauce and soy sauce in a food
processor or mini-chopper. Blend until
smooth. Heat the oil in a large skillet over
medium-high heat. Sprinkle the shrimp with
salt, cayenne, and black pepper. Add the
shrimp and cook 4 to 5 minutes, turning once
or twice until the shrimp are no longer
translucent in the center. Serve
immediately.
Courtesy
of Skinny Chef Jennifer Iserloh
Courtesy of Molly Kimball, R.D.
Makes 2 servings.
Ingredients:
1 pint plain Greek
yogurt (0% or 2%)
½ cup Chocolate PB2
1 packet no-calorie sweetener (i.e. Truvia)
Preparation:
Stir Chocolate PB2 and sweetener packet into Greek
yogurt. Blend until thoroughly mixed, and whipped into a
mousse-like texture. Tip: Add more PB2 for a thicker,
creamier texture.
Nutritional Information:
PER SERVING: 220 calories, 2
grams total fat, 0 grams saturated fat, 0 grams trans
fat, 0 mg cholesterol, 210 mg sodium, 19 grams
carbohydrate, 13 grams sugar (7 are from the
naturally-occurring milk sugars in Greek yogurt), 32
grams protein.
Courtesy of Molly Kimball, R.D.
Makes 2 servings.
Ingredients:
1 cup PB2 powder
(approximately half a jar)
½ cup water
8 ounces 1/3 less fat cream cheese
8 packets of Truvia
1 tsp vanilla extract
Preparation:
In a small bowl, stir PB2 powder into water until
well-blended. Set aside. In a medium bowl, combine cream
cheese, Truvia, and vanilla extract. Gradually add PB2
mixture, stirring until it reaches a smooth, creamy
texture. Serve with fresh fruit, whole grain pretzels,
or whole grain pretzels.
