Healthy Whole Grain Peanut Butter Protein Soft Pretzels

As a self proclaimed and obvious foodie, it's normal to expect a gift from me in the form of food.  For Mother's Day, it was no different; I cooked something for my awesome mom.

I always want to find something I know she will love because she means a lot to me and I love her dearly.  She has raised me by herself and I will forever owe her my respect.

My love for pretzels came from her love for pretzels, I'm sure of it, and I wanted to make some homemade soft pretzels for her Mother's Day gift this year.  I already made tasty chocolate no-bake protein cookie balls with this recipe for her, but felt like she deserved something more.

I was inspired to do something with a couple yeast packets that were lying around, and after seeing homemade pretzels on Pinterest a few days ago, I knew what to try and make.  These were perfect to bring over when Kelley I visited her this weekend and she was pleasantly surprised/happy to receive.

Soft pretzels are a comfort food for me, but it's difficult to find ones that are healthy enough to eat.  Use this recipe to create sweet, savory, or spicy soft pretzels that are high in protein and whole grain and low in fat and sugar.

Whole Grain Peanut Butter Protein Soft Pretzels

by RC Liley




6024533



Ingredients (12 large soft pretzel)

2 C warm water
2 C whole grain spelt flour; another flour can be used, but I can’t speak to how it will turn out
1 C peanut flour
1C vanilla or unflavored protein powder (I used stevia sweetened vanilla egg white protein)
2 tbsp corn meal (for rolling dough; you can use more spelt or whatever flour you have too)
1 tbsp (1 1/2 packets) active dry yeast
2 tbsp honey or agave nectar
2 1/2 tsp salt
1/4 C baking soda
coarse salt for sprinkling; you can omit if watching salt intake
Optional: Add a stevia packet for a sweet pretzel, 1 T cumin and garlic for something savory, or 1/2 t cayenne for spicy pretzels




Instructions

In a bowl mix yeast with 1/4 C warm water and let sit 10 minutes until it starts to foam (the yeast is alive!).  Once it’s foamy (will be a distinct yeast smell), add the rest of the warm water, spelt and peanut flour, the protein powder, and honey or agave.

Mix dough into a round ball (it will be sticky; wet your hands a little to make mixing easier), cover with a towel and set aside in a warm place for 40-60 minutes. The dough will rise to at least double in size while sitting.  After sitting, knead dough adding 1 tbsp of corn meal or flour at a time until its not too sticky and dough pulls away from the bowl.  Form into a ball again, cover, and set aside for another hour to rise.

Align an upper and lower rack and preheat oven to 400 degrees.

Knead the dough another 5 minutes to work out the air and divide into 4. Divide each piece again into 3 and roll each third to about 24″ long and twist into pretzel shape (or roll into balls/sticks for another, easier way to enjoy). With 2 parchment lined baking sheets, lay each pretzel down until all are shaped as desired.

Bring a medium or large pot of water to a boil and dissolve the baking soda. Drop pretzels into the water two at a time, cook for a minute, remove with a slotted spoon and place on your baking sheet. Repeat process for all pretzels and sprinkle with coarse salt (if desired) before they dry.

Place one sheet on the top rack and the other on the bottom of the oven and bake 18-20 minutes or until golden brown; switch sheets half way through for even browning.  Remove from the oven and cool on wire racks.


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The process might seem daunting, but it's actually fun going through the steps and making different pretzel shapes.  I like dipping pretzel in mustard or a peanut butter and yogurt dip, so the sticks worked better for me; plus they're easier.

My failed attempt at a heart for mom....

Mother's Day has passed, but at least my mom still has these tasty and super healthy pretzels to eat at home and work...hopefully thinking about how wonderful her oldest son is!!

Q: What do you like to put on your pretzels?  Something savory like mustard, or a sweet like peanut butter and honey?

I like both, so I eat them both ways; it's a win-win!

Homemade Low-fat PB Chocolate Protein Spread: Nutella Without the Lawsuit

Sorry for only have pictures of it on a rice cake.  I couldn't wait any longer to just eat this! Guess I'll have to make it again...you know...just for the pictures.

By now, anyone into food has heard about the Nutella lawsuit class action settlement through some form of media.  Sure, Nutella makes a delicious spread (it's not hard with sugar as the first ingredient), but I wouldn't consider it healthy.

The lady who first filed suit claimed she was misled by Nutella's commercials promoting it as a great breakfast choice for kids. I remember seeing the commercial and thinking "WRONG!!", but I wouldn't try to sue them for it.  Do people not read the ingredients of the foods they eat; especially what they feed their children?

You can't sit and point a finger at a company for your lack of due diligence.  So although it's really not a healthy choice any time of day, there's no reason to sue about it. I feel this suit has just opened the door for more greedy consumers playing the ignorance card and trying to sue another company.

Like natural peanut butter, Nutella has 200 calories per 2 tablespoons, but unlike natural pb, most of these calories come from the 21 grams of sugar. Most natty pb's have zero grams of sugar and more than twice as much protein as Nutella's measly 3g. When I first made this comparison, I was basically turned off from having Nutella in my food future. Am I crazy for wanting to know everything that goes into a food before I put it on a plate for my family and me?  I certainly hope not!

When I am craving something delicious but still healthy enough for my approval, I get to work trying to make it myself!  I'm not a big hazlenut fan, so I usually use another nut instead.  My version offers a lower calorie option since I like to eat a lot of smooth and creamy spreads.

Peanut Butter Chocolate Protein "Not-ella"
Ingredients:

3/4 cup Peanut Flour
3/4 cup Natural chocolate or vanilla protein powder; I used stevia sweetened whey protein
2 tblsp natural peanut butter; sub cashew or almond butter if have it
1/4 cup Unsweetened Cocoa Powder
1/2 tsp Cinnamon
Dash of Salt
1/2 tsp Pure Vanilla Extract
2 packets of stevia powder; or 15 drops liquid stevia
1/4 pumpkin puree; I think mashed banana or applesauce would be great too, but have tried yet
1/4 cup dairy or non-dairy milk of choice; I used unsweetened almond milk

Directions:
Add all ingredients into food processor and process until smooth.

If it seems too doughy or thick, add more almond milk or water a tablespoon at a time until you get a creamy consistency. Scrape down the sides and to let your food processor cool down. Blending takes a while; don't give up!

The consistency will be a bit thicker than Nutella since we’re using flours/powders and no oil that would make it shiny and smooth. The taste is amazing and waayyy better than Nutella. Plus, it's healthy, all natural, and made by you. 

Now pat yourself on the back (if that's your thing) and enjoy this like you would any spread; on fruit, crackers, bread, right from the spoon, etc. Go ahead, make a thick sandwich or wrap with a banana and a few roasted peanuts for a good crunch. You can feel good knowing it is low cal, has no added sugar, and is high in protein! Y-U-M!

Use this protein crepe recipe with less liquid to make the pancakes above. Then make a sandwich with your awesome "Not-ella" spread. Idea - make a few of these, wrap in plastic or foil and store in freezer for a healthy and quick grab n'go option.

Q: Do you read the labels on the food you buy for yourself and your family?

Low Fat Peanut Butter Pumpkin Protein Cookies

Think of Lara Bars, only lower calorie but still healthy, wholesome ingredients. That’s basically the gist of these scrumptious Peanut Butter Pumpkin Cookie Globes/Balls/Spheres/whatever you want to call them.


Don’t get me wrong, I fully appreciate a packaged product like Lara Bars for using real ingredients you can find in most kitchens, but sometimes I want something I can eat more of without feeling weighed down.

Come on, I know everyone likes to have tasty peanut butter (or other nut butter) treats and feel good knowing it’s perfectly fine to have a few extra. With the help of peanut flour, stevia, and natural protein powder, creating these treats is easy.

Here’s what you need to make these protein-packed spheres (I just don’t like calling them balls):
Low Fat No-Bake Peanut Butter Pumpkin Protein Cookies

1/2 cup rolled oats – or use a cereal like the Original Uncle Sam or a crispy rice cereal for extra crunch
2 scoops (1/4 cup) protein powder – I used natural vanilla egg white protein sweetened with stevia
1/4 cup light roast 12% fat peanut flour
2 tbsp all natural peanut butter
4 pitted dates
2 tbsp pumpkin puree
1 to 1.5 ounces dry-roasted peanuts – this is only a handful, but more could be used
1/8th tsp salt – use more or less to taste; make sure to consider added salt in the peanut butter and peanuts
1/4 tsp pure vanilla extract
2 packets NuNaturals stevia
2 tbsp Zevia Crème Soda – or use more stevia


Blend all ingredients in food processor until well combined, roll into balls and leave as is or press down with a floured fork to make into mini cookies. Add a combination of oats, protein powder, and peanut flour by the tablespoon if the dough is too sticky. Once dough pulls away from the sides of your processor, it should be ready to “roll”. The Zevia can require extra dry ingredients to be added, but it’s soooo worth it.

You can also press the dough into a pan for homemade bars and store at home or wrap in plastic for the road or to keep at work. These will keep in the fridge for a little more than a week (like they’ll last that long) or freeze them for up to a month.

The ingredients can be substituted for other items as you like; if you create something else, please share! A few options would be to add shredded coconut and macadamia nuts for a Hawaiian treat or try pistachios in place of peanuts for a nice change. I think using pumpkin pie spices would be good too; so many variations that I can’t wait to try!

Need a good gift idea? These are your solution! Anyone who wouldn’t appreciate these delightful treats must be crazy….or allergic…but you get the point. It just so happens I have a little brother turning 20 tomorrow, and I have 20 of these Peanut Butter Pumpkin Protein Globes waiting in the freezer now.

Speaking of gifts, I made a similar batch with cocoa powder for another loved one in my family. If she reads this, she’ll know, but here’s a peak of my extra healthy and extra delicious chocolate globes.


Q: Do you like making gifts for others or prefer to just buy something?


For me, it depends on the person; if I know the foods they like, I always prefer to make something.

Low-Fat Peanut Butter Banana Bread...No Need for Sandwiches

If I could only have one sandwich the rest of my life, it would be a peanut butter and banana sandwich. This sandwich would provide instant comfort like it’s a dessert, but be nutritious enough for a quick and healthy meal. If I could, I’d make it crunchy peanut butter because, well, I love the added crunch!

Hmmmm, maybe some cinnamon too…..yes, cinnamon would be awesome!

This works for me!



But what if we had bread with peanut butter, banana, and cinnamon baked into it? Then, instead of making a mess by having to arduously smear your own peanut butter and add your own banana on bread, you can easily just grab and eat a slice……or two or three…..ok, the loaf.

No dealing with peanut butter jars or any banana that’s leftover, just the bread with all of its parts baked in. Sure, I sound lazy, but this would certainly save time since I usually peel, slice, chop, and dice multiple foods while cooking. Plus, I’d spend more time with Kelley, the number one person in my life and reason I work to make healthy food for us.

I’d like to thank Katie for posting a similar recipe on her blog, Chocolate-Covered Katie, for the inspiration to make this fabulous peanut butter banana bread. There are so many amazing recipes I want to make from her blog; it’s hard to keep up!

Make this bread to grab and go or sit down at home without having to add anything else that could result in a mess. I made the recipe low fat by using peanut flour (I use 12% Light Peanut Flour from Byrd Mill) which supplies an awesome peanut butter taste with less fat. Avoid the jars of low fat peanut butter, those usually have more ingredients than just peanuts and always have added sugar……bleh. Have a few slices of this easy bread and know its all good in taste and in health.

No-Mess Low-Fat Peanut Butter Banana Bread

1 cup whole grain spelt, whole-wheat, or brown rice flour (I used whole grain spelt)

1 cup unflavored or vanilla protein powder (I used whey, but other types would work)

1/2 cup peanut flour (or another nut flour of choice)

2 tbsp natural peanut butter (or other nut butter of choice); make sure it’s creamy enough to mix

1/4 cup mashed banana (applesauce or pumpkin puree would be good, but you’ll have to change the name)

1/4 tsp liquid stevia extract (or use 1/4 cup sugar/honey/agave if you don’t have or like stevia, but beware of extra calories)

2 - 4 packets of stevia powder (I used NuNaturals White Stevia; use more for a sweeter bread and less for not as sweet...duh)

1 tbsp baking powder

1 tsp salt

2 ½ tsp cinnamon

2 tsp pure vanilla extract

1 1/4 cups milk of choice (reduce by 1/4 cup if using honey or agave)

Preheat oven to 375 F. In a large bowl, sift the dry ingredients to combine well, and then mix in the wet. Pour into a lightly oiled or non-stick loaf pan (a muffin pan would be great too!) and bake 40-45 minutes. Let cool on a wire rack for 10 to 20 minutes. If you made a loaf, slice as thin or thick as you want; for muffins, just remove from pan.

I haven’t made them yet, but muffins would be perfect as a portable breakfast or snack when travelling.

Of course, you can always add more peanut butter if desired…..I just couldn’t resist!

Q: What would be your sandwich of choice if you could only have one the rest of your life?

Something savory like this...

.....or maybe a delicious PB & Banana Chocolate Protein Pancake Sandwich?

Yes, this is my choice!

Coffee: Explained / Peanut Flour Power

Do you get all excited about going to the local coffee shop (or Starbucks) only to become confused on what to get once you’re there? I have found myself imagining all the ways to savor the awesomeness of java only to get “what’s currently on brew” in the end. I typically do this because the different names/styles can be overwhelming, plus I just like the black stuff without added calories i.e. cream, syrup, sugar, etc.
Foodista.com posted an easy to read graph which provides the different names of each coffee drink and their components. I found it helpful and would like to share with those who read my blog. Hope this helps you as much as it did for me.

Being the picky person I am, my go-to drink when ordering at a coffee shop is still just whatever’s on brew; usually a light or medium roast. Can you guess what I get when not ordering the ordinary? I opt for the Americano with 3 shots of espresso when I feel like splurging. This way there’s still no added cream or sugar, but when a great espresso is used, nothing else is needed. An Americano is a great option for those trying to reduce their calorie intake but still want something to “treat” themselves. As usual, a little sprinkle or drop of stevia goes a long way to help sweeten coffee or tea without adding empty cals.
You might recall the peanut flour post I wrote 2 Friday’s ago. I tried some of the suggestions listed and they were all a great success. Kelley has even started to add a few spoonfuls of the flour to her smoothies. Time to start ordering more!!
Adding peanut flour to smoothies is a quick and simple way to get the peanut nutrition without the peanut fat (which isn’t all that bad either). A little more labor intensive is using it in soups and pureeing, then the next step is baking. I just created the following sweet potato and cannellini bean soup for the week and suggest you try it too!

Sweet Potato Cannellini Peanut Soup
Ingredients – Serves 4


- 2 Medium Jersey Sweet Potatoes, scrubbed, and cut into chunks
- 1 Cup Dried Cannellini Beans (soaked overnight); about the equivalent of 1 ½ (15oz) cans
- 2 tsp Fresh Ginger, chopped
- 4 to 5 Cloves Garlic, chopped
- 1/2 Onion or 8oz Frozen Onion, chopped
- 16oz Frozen/Fresh Broccoli, Spinach, or any other green veggie on hand
- 8oz Frozen/Fresh Cauliflower
- 1 (15oz) Can No Salt-Added Tomatoes, diced
- 1/4 Cup Peanut Flour
- 1 Tblsp each of Cumin Powder, Dried Cilantro, Dried Parsley, Ground Fennel Seed, Chinese 5 Spice Powder
- 1 tsp each of Cayenne Powder (I use more), Paprika, and Chili Powder
- Salt and Pepper to taste
Directions


Please note that I never really measure the herbs and spices I add, so these measurements are just a good guess. I enjoy just going with my gut feeling on how much to add; sometimes it works out……..sometimes not….sorry Kelley. I used a slow-cooker, so the method is pretty simple. Don’t worry too much on cutting to the right size since everything will be pureed. Add all ingredients except peanut flour to slow-cooker and cook on low for 6 hours. Once ready, add peanut flour and blend with an immersion blender or in a standing blender until smooth.

This soup can be served warm or cold. It’s great with a side of crusty bread or crackers along with fresh chives and a dollop of yogurt on top. Yum, I know I will make this again! Maybe even more peanut flour next time??
Here is what I created for the protein-filled baked treats......

Cocoa Peanut Protein Treats
Ingredients


- 1 Cup Peanut Flour
- 1/2 Cup Stevia sweetened Whey Protein Powder
- 1/2 Cup Whole Grain Spelt, Wheat, or Rice Flour
- 1/2 Cup Whole Rolled Oats
- 1/4 + 1 Tblsp Cocoa Powder
- 1 Whole Egg and 4 Egg Whites
- 1/2 Cup Canned Pumpkin Puree
- 1/4 Cup Applesauce or Plain Yogurt
- 1 tsp liquid Stevia or 1/4 Cup of the granulated Stevia
- 1 tsp Vanilla extract
- 1/2 tsp Salt, Baking Powder, and Baking Soda
Directions


- Pre-heat oven to 350 degrees
- Mix wet ingredients in large bowl and whisk until combined
- Mix dry ingredients in another bowl
- Stir dry ingredients into large bowl until well combined; don’t mix anymore than you have to
- Pour batter into 8 x 11 baking pan; whatever you have could work too, try it flat on a cookie sheet if needed
- Bake for 15 to 20 minutes or until a fork comes out dry when stuck in the middle
- Remove and let cool on a rack for 10 minutes, then cut to desired shape and enjoy!

It’s not very sweet since I don’t add sugar, but this is good to me. If you want something sweeter, reduce the amount of pumpkin or applesauce and add 1/4 to 1/2 Cup of honey or agave.

If you haven’t already, buy some peanut flour for yourself and start adding to whatever you can think of. This versatile ingredient is a healthy addition to sweet and savory recipes. Maybe I’ll mix it with chilled coffee and ice for the next smoothie concoction. We can add it to the info-graph above and call it Café Cacahuète (French for Peanut).

Enjoy the day and good eats to everyone!

Food Focus Friday: Peanut Flour

Peanut FlourEver have the craving for a lot peanut butter but cringe at the calorie content of just 2 tablespoons? We’ve all been there…heck, I’m there right now! Well, I just ordered something in hopes to quell my peanut butter cravings. What is it? Peanut flour from Byrd Mill; it comes in 28% and 12% fat contents but offers all the protein and peanut flavor. There are dark and light varieties for both fat contents and most reviews say the dark has a burnt taste…..so I opted for the light 12%.
The website says the following about their Light 12%:

“This Peanut Flour is lightest in roast, aroma and flavor of all of the peanut flours offered. It is an excellent protein source, containing a minimum of 50% protein. It works well in applications where the peanut flour is not needed for flavor. This light roast peanut flour is all natural and gluten-free. The serving size is 1/4 cup (24g). Calories 100. Calories From Fat 26. Total Fat 3g. Total Carbohydrates 7g. Dietary Fiber 3g. Protein 12g.”

After trying a few recipes with this newfound (for me) food, I’ll be sure to provide a review. I would like to try several baked good versions, add it to soups / stews, add a little water to reconstitute as “peanut butter,” and add to smoothies.
Here are a few recipes I might use as a basis (I never follow an exact recipe) once the flour arrives:

Peanut Butter Fruit Smoothie

I would use plain non-fat Greek yogurt instead of the flavored stuff and let the actual fruit along with some stevia do the flavoring.

Peanut Butter Pancakes

Triple Peanut Butter Cookies

The brown sugar would be minimal, if any at all in my version, but everything else sounds good!

Sweet Potato and Peanut Soup

MMMMmmmm, I can’t wait to try this one! Pureed soups are a big favorite of mine; all of the wonderful flavors are blended to perfection for comforting meal. Again, I’d lose the sugar called for in this recipe.

Besides recipes, I will just try mixing some in plain yogurt and cottage cheese for a quick and healthy treat packed with protein. Stay tuned, I can’t wait to talk about it!

Reconstituted Peanut Flour on Banana.....Nuff Said!

Before parting for the weekend, below are some interesting food news links for a good read.  The Food Pyramid is gone!!  I don't care about the plate, but wasn't too keen on the pyramid either.  I'd rather not have the government, who controls so much of agricultural production, tell me how I should eat. Until then, enjoy the pictures and let me know if you have any ideas on how to use this wonderful product.
Hello MyPlate. RIP MyPyramid. Five Comments

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