Family Meals Matter: Nuts for peanut butter

November is National Peanut Butter Lover’s Month. Once relegated to the elementary lunch menu, peanut butter is as versatile as it is flavorful. Peanuts are packed with protein, fiber and a wide variety of vitamins and nutrients.

Peanut butter also tends to be high in fat and calories, so a little goes a long way in a balanced diet. Be sure to check the labels, as well, to ward off any unwanted added ingredients.

Start with a balanced breakfast of Gooey Peanut Butter + Jelly Mug Cake and Super Orange Smoothies. Continue celebrating National Peanut Butter Month all week long with mix and match meal recipes like Fresh Fruit Burritos, Spicy Peanut Butter Noodles, Peanut Butter Sesame Pork Chops, Brown Rice with Broccoli and Chocolate Peanut Butter Milksicles.

“Family Meals Matter” features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California’s nutrition philosophy. For more information, nutrition tools and additional family meal recipes, please visit our website, HealthyEating.org. Healthy Eating Made Easier.

SHOPPING LIST

Includes ingredients to make at least four servings of each Featured Family Meal recipe.

GOOEY PEANUT BUTTER + JELLY MUG CAKE

Total preparation time: less than 15 minutes

Actual cooking time: less than 15 minutes

Number of servings: 4

8 tablespoons white whole-wheat flour (or all-purpose flour)

4 tablespoon vanilla flavored whey protein powder (see note below)

Dash of salt

8 teaspoons honey

12 tablespoons reduced-fat (2 percent) milk

1 teaspoon canola oil

4 tablespoons peanut butter

8 teaspoons blueberry jam or strawberry jelly (or another flavor)

PREPARATION:

1. Spray the inside of four microwave-safe mugs with non-stick cooking spray; set aside.

2. In a small bowl, mix together flour, protein powder and salt with a fork; mix in honey, milk, and oil.

3. Pour batter equally into prepared mugs. Drop a tablespoon of peanut butter into the center of the batter in each mug.

4. Cook one at a time in microwave on HIGH power for 11/2 minutes. Top with jam. Serve immediately, as cake hardens as it cools.

COOK’S NOTES:

Plain, chocolate or other flavors of protein powder may be substituted for vanilla – but will slightly affect cake flavor.

Source: WA State Dairy Council + Dairy Council of CA

SUPER ORANGE SMOOTHIES

Total preparation time: less than 15 minutes

Actual cooking time: No cooking required

Number of servings: 4

2 cups fat-free milk

1 6-ounce can frozen orange juice concentrate

2 teaspoons sifted powdered sugar

1 teaspoon vanilla extract

4-6 large ice cubes

PREPARATION:

In a blender, combine milk, orange juice concentrate, powdered sugar and vanilla.

Cover and blend until smooth.

With the blender running, add ice cubes one at a time; blend until smooth and frothy.

Serve immediately.

Source: MM User

ADDITIONAL RECEIPES

Fresh Fruit Burritos

Spicy Peanut Butter Noodles

Peanut Butter Sesame Pork Chops

Brown Rice with Broccoli

Chocolate Peanut Butter Milksicles

 

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