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Simple Swaps: Peanut Butter


I will be starting a new series called “Simple Swaps”.  This blogging series will take a look at everyday products you may have in your kitchen and how you can make a “simple swap” to a healthier alternative. Making healthy changes doesn’t have to be dramatic and overwhelming. By making ONE change in your kitchen at a time, you are:

  • more likely to make the change into a healthy habit (for life!)

  • more likely to feel in control of your change rather than feel like the changes you are making are controlling your life

  • more likely to feel motivated to make more healthy changes after you have successfully made one change

Most of the food products I will be featuring in “Simple Swaps” are items often disguised as healthy or a common staple in your pantry.

Today’s item is the beloved: peanut butter.

We all love it. Whether it’s smeared on a piece of toast paired with your favourite jelly or by the spoonful, peanut butter is an essential item in everyone’s kitchen.

The problem with most peanut butters is the added salt, sugar, and fats.  One easy way to check if a food item is wholesome and healthy, is to check the ingredient list.  You will be surprised to see that most peanut butters have salt, sugar, and multiple types of oil.

This is why I recommend making a simple swap to: all-natural peanut butter.

All-natural peanut butter has only one ingredient: peanuts.

Peanuts are a nutrition powerhouse.  They are packed with protein, fibre, B vitamins, and antioxidants.  To get the full benefit of peanuts, go for the all-natural peanut butter, not a mix of fat, sugar, salt, and peanuts. Next time you are running low on your peanut butter supply, opt for all-natural peanut butter.  The label should state “all-natural” and the ingredient list should have one item only: peanuts.

Since all-natural peanut butter is simply blended peanuts, the oils often separate and the texture is a bit stickier.  Follow these 2 tips to ensure your all-natural peanut butter is ready to eat:

  • Store all-natural peanut butter in the refrigerator to help thicken

  • Store all-natural peanut butter upside down so that the oils come to the bottom of the jar.  When ready to eat, simply flip straight side up and dig in!

Only 2 Tbsp of all-natural peanut butter will give you 8g of protein, 15g of fat, and 3g of fibre.  Although it may seem like peanut butter is high in fat, fat is an essential part of our diets, even if you are trying to lose weight.  Here are 3 ways to enjoy your all-natural peanut butter:

  • Place 1 banana, 2 Tbsp of peanut butter, and 1 Tbsp dark chocolate chips into a whole grain tortilla and roll using your burrito skills. Heat on stove top with the seam facing down to seal in your gooey peanut butter and chocolate.

  • Sprinkle cinnamon on 1 sliced appled and dip in 2 Tbsp peanut butter

  • For fun with kids (or adults), make “ants on a log”: spread peanut butter on chopped celery and top with dried cranberries

How do you like to enjoy your all-natural peanut butter? Let me know through Instagram or Twitter by tagging me @NutritionbyNaz!

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