Tag Archives: Peanut butter

PB Banana Power Cookie and a Power Workout!

Posted on September 28, 2012 by lisanutrition | 5 Comments

I know this is not your typical dessert cookie but you’ll be surprised how tasty these power cookies really are! Did I mention that I made these cookies with my picky eater in mind. You see, he is not one to have a big appetite in the morning, so I made these PB Banana Power Cookies for those mornings when we are litterally running out the door! These also make a great post wokout snack too!

Speaking of workouts, I have been working out at home the last few months to save on time. By the time I get my toddler son out the door and drive to the gym, I could have done a workout! So instead, my workouts are short and super challenging. For today’s workout, all you will need is a jump rope and a gymboss interval timer . Set your timer to 2 minutes on, 30 secionds rest for 10 rounds. If you don’t have a gymboss interval timer, you can use a stop watch.

plateau Bustin Power Workout PB Banana Power Cookie and a Power Workout!

warm up for 5 minutes

walked on treadmill

Circuit workout #1:

25 reps jump squats with 20 lb dumbells (each hand)
25 reps walking lunges with 20 lb dumbells (each hand)
25 reps stiff legged dead lifts 20 lb dumbells (each hand)
15 curtsey lunges (on each leg) using 20 lbs dumbells
I did this circuit 3 times without taking a rest (omg, it was brutal!)

Jump roping circuit #2:

2 minutes of jump roping
30 second rest
do this for 10 rounds! (25 minutes total)

Cooldown

lower and upper body stretches
foam roll

I had my gymboss interval timer programed for 10 rounds but my legs were so tired from the intense circuit, I had to stop. I ended up only doing 5 rounds in 12.5 minutes, not bad consideriding my almost three year kept interrupting me.

He’s such a cutie but when you are woking out, it’s really difficult to concentrate when someone continuously walks up to you and wants you to put Spiderman gloves that are two sizes too big for their tiny hands!

I’m sharing this post today with Jill over at Fitness Health and Happiness, Fitness Friday Blog Hop. Stop on over to check out other fitness and food blogs!

FitnessFridayRev3jill 130x150 PB Banana Power Cookie and a Power Workout!

Lisa’s PB Banana breakfast cookies

Servings: 12/ Serving Size: 1 cookie

Weight Watcher pts plus: 5

Calorires: 190/ protein: 8 g/ fat: 9 g/ carbs: 19 g/ fiber: 3 g

Dry Ingredients:

1 ¾ cups rolled oats

4 Tbsp hemp seeds

2 Tbsp flax meal

2 Tbsp chia seeds

1 tsp baking powder

1 tsp cinnamon

1 scoop protein whey vanilla powder

1/2 cup crunchy natural peanut butter

Wet Ingredient:

1 cup banana puree (1 large or 2 small banana’s)

¼ c to ½ cup brown sugar or honey, agave, etc. (depends on how sweet you like it ~ I used 1/4 cup agave nectar)

2 tsp vanilla extract

Directions:

1. Mix the dry ingredients in one bowl, set aside.

2. Mix the wet ingredients in a separate bowl, add the dry ingredients until combined well.

3. Bake for about 12-15 min at 350 degrees

Makes 12 large cookies

→ 5 Comments

Posted in Breakfast, Egg free, Fitness Friday Blog Hop, Gluten Free, Healthy Snacks, Kid Friendly, Pts Plus: 5, School lunch ideas, toddler friendly, Uncategorized, Vegetarian, Workout Challenges

Tagged banana, chia seeds, cinnamon, fitness friday, flax meal, gymboss interval timer, healthy desserts, hemp seeds, Peanut butter, power cookie, power workout, rolled oats

Tofu with Sesame Peanut Sauce

Posted on June 24, 2012 by lisanutrition | 11 Comments

I noticed that I haven’t really been posting main entree meals on my site. I was going to share another smoothie recipe or muffin recipe but will post that later in the week. I promised a few moms from my boys school I’d share the recipe, so stay tuned.

I haven’t been very creative lately with my meals, partly due to the fact that I’m so busy with my kids. I tend to eat very basic and clean and to some it may seem boring though I feel the opposite. I like to flavor my foods with natural ingredients using fresh herbs, spices and fresh squeezed juices to give my recipes a burst of flavor. So in my eyes it’s never bland or boring.

I made this for dinner the other night, a simple vegetarian meal that is filling with about 27 grams of protein, 12 grams of fiber and full of vitamins, minerals and antioxidants(see analysis below).

Some food blogs that I follow that inspired me to make this sesame peanut sauce:

I actually bought the tofu from Costco. They sell a three pack of NASOYA Extra Firm tofu, thought it would be a great way to add some extra protein into my vegetarian meals.

001 225x300 Tofu with Sesame Peanut Sauce

Ingredients:

4 cups of cooked noodles, I used whole wheat linguine

1 package of Nasoya Extra Firm Tofu

2 cups of broccoli spears

2 cups of greens, such as spinach or kale leaves

1 cup of asparagus spears, cut into one inch pieces

2 green onions, thinly sliced

dried red pepper, to taste

sesame seeds, to garnish

vegetable spray, such as olive oil in misto spray bottle for sauteing the vegetables

Ingredients for Peanut Sesame Sauce:

1/2 c cup low sodium vegetable broth

4 Tbsp water (or you can add more broth)

4 Tbsp natural peanut butter

4 Tbsp soy sauce

4 Tbsp fresh lime juice

2 Tbsp sesame oil

2 Tbsp rice wine vinegar

2 tsp agave nectar (1/3 stevia packet works well too)

1 garlic clove, minced

1 tsp or more of minced ginger (or ground ginger powder to taste)

Directions:

1. In a medium bowl whisk together vegetable broth, peanut butter, soy sauce, lime juice, sesame oil, rice wine vinegar, agave nectar, garlic and ginger. Set the sauce aside.

2. In a medium pot, bring water to a boil and add the noodles. Let the noodles cook according to the directions on the box. Drain well and set aside.

3.While the pasta is cooking, saute the tofu and vegetables in a medium stir fry pan. Spray pan with vegetable spray, cubed tofu and cook until thoroughly warm. Next add broccoli, asparagus and green onions, saute for a few minutes until the broccoli is slightly tender and crisp, add the spinach leaves saute until slightly wilted for about one minute.

4. Evenly divide the noodles into four bowls, about one cup of cooked noodles per bowl. Next evenly divide the vegetables add them to the noodles. Evenly divide the sauce over the noodles and veggies, about 4 tablespoons of the sauce, gently mix. Top it with sesame seed and red pepper flakes.

Nutritional Analysis for one serving based on a 2,000 calorie adult diet: calories: 513/ protein: 27 g/ total carbs: 57 g/ dietary fiber: 12 g/ sugars: 7 g/ total fat: 22 g/ saturated fat: 3 g/ monounsaturated fat: 6 g/ polyunsaturated fat: 6.5 g/cholesterol: 0 mg/ sodium: 755 mg

% Daily Values based on a 2,000 calorie diet for adults: vitamin k: 453%/ manganese: 149%/ vitamin A: 125%/ vitamin C: 105%/ magnesium: 60%/ selenium: 59%/ folate: 50%/iron: 40%/ phosphorus: 35%/ B6: 26%/ copper: 29%/ B3: 25%/ B6: 25%/ B1: 22%/ B2: 22%/ chromium; 21%/ molybdenum: 15%

→ 11 Comments

Posted in Dressings/Sauces, Egg free, Gluten Free, Kid Friendly, Main Entree, Nut Free, Pts Plus: 13, toddler friendly, Uncategorized, Vegan, Vegetarian

Tagged asparagus, broccoli, Garlic, ginger, greens, Peanut butter, peanut sesame sauce, rice vinegar, sesame oil, sesame seeds, tofu

No Bake PB Protein Balls dipped in Cocoa Powder

Posted on February 16, 2012 by lisanutrition | 21 Comments

I get asked by my clients as to what is an easy portable snack that doesn’t require refrigeration. Well, you are in luck my friend, I have just the snack for you! Plus is contains at least three (3) heart healthy food ingredients.

This snack is super easy and requires no baking and the best part, my kids can make these too! As I was typing up this post, I got Courtney‘s eamil on her most recent blog post, ”No Bake Energy Bites“. I had to laugh, what are the chances of us posting similar recipes on the same day!

024 1024x768 No Bake PB Protein Balls dipped in Cocoa Powder

My kids LOVE them in their school lunches, but I make sure I use sunflower seed nut butter since they have classmates that are allergic to peanuts. If you don’t have protein powder on hand you can always use powdered milk or just add more oatmeal or nutritional boosts like flax meal or chia seeds.

I’ll put a couple of the balls in a small container or snack size zip lock bag and throw it in my purse for a quick snack on the go! Warning, these are addicting and you have to be mindful of your portions, one pb protein ball is about 80 calories. Scroll down below to see the nutritional analysis.

What snacks do you like to throw in your purse or gym bag?

Reminder: February is national Heart month, I’ll be posting recipes this month using the ♥ symbol in the ingredient list that is on the 40 heart healthy foods list.

No Bake Peanut Butter Protein Balls

Servings: ~ 48/ Serving Size: 1 pb protein ball = 1 Tbsp

Weight Watcher points plus: 2

Calories: 80/Protein: 4 g/Fat: 3 g/ Carbs: 10 g/Fiber:1 g

Ingredients:

1 c dry rolled oats, old fashioned ♥

1 c. vanilla whey protein powder {powdered milk or your favorite protien powder works well too}

1 c. honey

1 c. natural peanut butter, unsalted or your favorite seed/nut butter ♥

1/4 cup of flax meal, chia seeds, wheat germ, hemp seeds or your favorite nutritional boost ♥ (I used 1/4 cup chia seeds today)

optional: roll them in your favorite spices and powders: such as ground cinnamon, ground ginger or cocoa powder ♥

Directions:

1. In a medium bowl, add all the ingredients and mix well until combined.

017 1024x768 No Bake PB Protein Balls dipped in Cocoa Powder

2. Shape into round balls using a tablespoon or a small Good Grips scoop to form uniform round shaped balls. Place the balls on a plate cover and refrigerate.

019 1024x768 No Bake PB Protein Balls dipped in Cocoa Powder

3. Before you refrigerate or freeze: dip the peanut butter protein balls in cocoa powder or cinnamon. It’s even good dipped in melted milk chocolate or white chocolate, but my favorite is to eat them as is.

020 1024x768 No Bake PB Protein Balls dipped in Cocoa Powder

TIP: I like to make a big batch, I line them up on a cookie sheet, stick in the freezer for about 30 minutes or so. Transfer into a ziplock bag, date and label with a sticker and put them back into the freezer. It stays good for up to a month or so, any longer and might get that freezer burn taste.

Nutritional Analysis for one tablespoon or 1 round ball dipped in cocoa powder: 80 calories/ protein: 4 g/ total carbs: 10 g/ dietary fiber: 1 g/ sugars: 6 g/ total fat: 3 g/ saturated fat: 0.5 g/ cholesterol: 1 mg/ sodium: 18 mg

% Daily Values based on a 2,000 calorie adult diet: 6 % manganese/ calcium: 2%/ iron: 2%/ phosphorus: 2%/ B1: 1%/ B2: 1%/ magnesium: 1%/ zinc: 1%/ copper: 1%/ selenium: 1%

→ 21 Comments

Posted in Egg free, Gluten Free, Healthy Snacks, Kid Friendly, Pts Plus: 3, Uncategorized, Vegetarian

Tagged 3 pts +, chia seeds. snacks on the go, flax meal, honey, Peanut butter, rolled oats, whey protein

Coco-Nutty Choco-Chunky Monkey Smoothie….I want s’mores, please! {FFBlog Hop}

Posted on December 30, 2011 by lisanutrition | 17 Comments

This crazy concoction was created by my three boys, a 9 year old, a 5 year old and a two year old. While the two older boys were drinking their smoothies, my two year old came over to put handfuls of cereal and marshmallows into their drinks!

At first the boys were upset that their smoothie was ruined but then after they realized it was a smoothie in a bowl concept!

While they slipped and slurped their smoothies away, they conjured up this crazy name, “coco-nutty choco-chunky monkey” smoothie!

Try saying that five times real fast!

Better yet, try saying that five times real fast when you are two years old!

Well….. maybe not, we don’t want you to hurt yourself!

Somewhere in between all that giggling, I heard them say, “we want s’mores please!”

Jeesh, if you could only here the laughter amongst the boys, you’d think they slipped in a bit of Three Stooges or something!

Have a Great Holiday Weekend and Happy New Year if I dont’ get a chance to tell you!

Stop over to Jill Conyers for Fitness Friday Blog Hop!

Coco-Nutty Choco-Chunky Monkey Smoothie

Servings: 3/Serving Size: 8 ounces

Wt Watcher pts: 6/Pts Plus: 9

Calories: 306/Protein: 9 g/Fat: 10 g /Carbs: 50 g/Fiber: 4 g

Ingredients:

1 c. Coconut milk or cream of coconut coco lopez

2 Tbsp cocoa powder (I used dark cocoa)

2 medium sized frozen banana’s cut into 1 inch pieces

Toppings:

1 Tbsp peanut butter or favorite nut or seed butter

1/4 c. GF chex cereal (my son used chocolate flavor) or graham crackers

2 Tbsp of small marshmallows or you could add coconut flakes instead

Method:

1. Blend the coconut milk, cocoa powder, banana’s in a blender until smooth. Add more liquid to thin out or add ice or more frozen banana’s to thicken.

2. Pour into a glass, top it off with your favorite fixin’s. My son drizzled 1 tablespoon peanut butter, 2 tablespoons of chex cereal, and about 2 tablespoons of marshmallow’s.

Enjoy!

Nutritional Analysis: calories: 306/protein: 9 g/ total carbs: 50 g/ fiber: 4 g/ sugars: 26 g/total fat: 10 g/ saturated fat: 2.5 g/ monounsaturated fat: 4 g/ polyunsaturated fat: 3 g/ cholesterol: 1.5 mg/ sodium: 145 mg

% Daily Values based on 2,000 calorie diet for adults: chromium: 34%/ manganese: 22%/ B6: 20%/ magnesium: 19%/ copper: 17%/potassium: 15%/ niacin: 14%/ phosphorus: 13%/ vitamin C: 11%/ folate: 9%/iron: 8%/ niacin: 7%/zinc: 7%/iodine: 5%/ pantothenic acid: 5%/ thiamin: 5%/biotin: 4%/selenium: 4%/calcium: 3%/vitamin A: 1%/vitamin k: 1%

→ 17 Comments

Posted in Breakfast, Dairy Free, Dessert, Egg free, Fitness Friday Blog Hop, Gluten Free, Healthy Snacks, Kid Friendly, Smoothies, Vegetarian

Tagged banana's, chex cereal, cocoa powder, graham crackers, nut butters, Peanut butter, Smoothie

PB & B Wrap {Going Banana’s}

Posted on March 22, 2011 by lisanutrition | 13 Comments

March is National Nutrition Month*! In honor of this wholesome event, Destination Hotels & Resorts is launching its very own Kids Healthy Recipe contest. I decided to submit my kids favorite (one of their many favorite peanut butter recipes) sandwiches.

This is a great alternative to peanut butter and jelly sandwich.The wonderful combination of peanut butter, honey, and banana’s followed by the crunchy goodness of granola makes this the perfect high energy lunch for kids! Plus, it’s an easy, inexpensive and effortless healthy meal you can make in minutes!

Don’t forget to vote for my recipe! click here. Voting ends April 7, 2011!

Please vote for my mommy!

PB & B {Going Banana’s} wrap sandwich ~ Lisa’s SMART recipe

Servings: 2/ Serving Size: 1/2 half: Wt Watcher pts: 6 / Points Plus: 6

Calories: 250/ Protein: 8 g/ Fat: 10 g/Carbs: 35 g/ Fiber: 11 g

Ingredients:

2 Tbsp Peanut Butter (natural PB smooth or chunky, substitute with sun nut butter)
5-6 slices of banana\’s (cut 1/4 inch thick)
1/2 Tbsp Honey or maple syrup for my vegan friends
1 whole wheat tortilla wrap (8 inch diameter) or substitute with gluten free tortilla – I used Mission whole wheat tortilla
3Tbsp Granola or Post ® Grape Nut cereal ( I used Ezekiel Sprouted Cereal)
Optional nutritional boosters: ground cinnamon, flax meal, wheat germ, other nutritional boosters

Directions:

1. Optional: if you want to bump up the nutrition of the peanut butter, now would be a good time to add cinnamon, flax meal, wheat germ or other nutritional boosts; mix ingredients well in a bowl.

2. Spread peanut butter over the tortilla leaving about 1 inch border around the edges.

3. Add granola or Post® Grape Nut cereal, top it off with bananas and drizzle with honey.

4. Wrap up the tortilla, cut in half. Serves One to Two depending on how hungry your tummy is!

Suggested sides: carrot sticks, fresh fruit, trail mix, yogurt. Can substitute apple slices for banana’s.

Nutritional Analysis for ½ wrap: calories: 250/ protein: 8 g/ carbohydrates: 35 g/ dietary fiber: 11 g/ sugars: 10 g/ total fat: 10 g/ saturated fat: 2 g/ trans fat: 0 g/ cholesterol: 0 mg/ sodium: 309 mg

% Daily Values based on a 2,000 calorie adult diet: iron: 21%/ niacin: 16%/ folate: 11%/B6: 10%/ B2: 7%/ calcium: 5%/ vitamin E: 5%/ B12: 5%/ thiamin: 5%/ magnesium: 5%/ vitamin C: 4%/ manganese: 4%/ copper: 3%/ phosphorus: 3%/ vitamin D: 2%/ pantothenic acid: 1%