Power Up
(Family Features) It takes a lot of energy to keep up with today’s busy lifestyle. Between juggling work, family, friends and activities, people are often looking for something to help them keep going. Many are turning to nutritious, plant-based sources of protein, such as peanuts, to help provide long-lasting energy throughout the day.
By adding peanuts it is easy to make a protein-boosting smoothie, energy-rich waffles, better-for-you burgers, and crunchy kale chips without a lot of salt, says Jennifer Iserloh, chef and certified health coach. This Peanut Teriyaki Turkey Burger has more ingredients than you would normally expect when building your burger, but the payoff is huge. This meal is a source of vitamins E and A, folate and plenty of heart-healthy compounds that you get from superfoods like peanuts.For more nutrition information and delicious ways to stay energized, visit www.nationalpeanutboard.org.With 7 grams per serving, peanuts have more energy-boosting protein than any nut. This, along with their more than 30 essential vitamins and nutrients, makes peanuts a superfood.Recipe: Peanut and Cherry Sundae Smoothie
Ingredients:
- 1 cup frozen cherries
- 1 cup reduced-fat, plain Greek yogurt
- 1 cup fresh, prewashed baby spinach leaves, packed
- 1 cup skim milk
- 1/4 cup unsalted, dry roasted peanuts
- 1/2 teaspoon vanilla extract
- 4 ice cubes
Preparation:
- Place all ingredients in blender and process until smooth. Serve immediately.
Serves 2
Recipe: Peanut Berry Waffles
Ingredients:
- 1 cup whole wheat pastry flour
- 1 cup peanut flour
- 3 tablespoons granulated sugar
- 1 tablespoon baking powder
- 4 egg whites
- 1/4 teaspoon salt
- 2 cups skim milk
- 1/2 cup unsalted, dry roasted peanuts, finely chopped
- Cooking spray
- 1 cup fresh or frozen blueberries
Preparation:
- Preheat waffle iron according to manufacturer’s instructions.
- Place flours in large bowl along with sugar and baking powder. Mix well and set aside.
- Place egg whites in large bowl along with salt. Using an electric mixer, beat egg whites on high about 1 minute until fluffy and cling to bowl.
- Add milk and peanuts to bowl with flour mixture.
- Using wire whisk, whisk flour mixture into milk until just combined; there will be small lumps. Fold in 1/2 cup egg whites, using rubber spatula, until well combined. Gently fold in remaining egg whites until just combined; batter should be light and fluffy.
- Coat inside of waffle iron with cooking spray. Place a heaping 1/2 cup mixture onto waffle iron, spreading it out slightly with rubber spatula. Top with 2 tablespoons blueberries and close the lid. Cook for 3 to 4 minutes, until waffle is cooked through but still soft to the touch. Transfer to plate. Repeat with remaining batter.
- Cool waffles completely before storing in an air-tight container on the countertop for 3 days. To freeze, transfer cool waffles to large zipper lock bag and freeze for up to 3 months.
Serves 4, makes 8 waffles
