Food/ Healthy Lifestyle/ Recipes

Peanut Butter

Have you heard of the Cookie Monster? Of course you have! Well, I am here to tell you there is a new monster in town! THE PEANUT BUTTER MONSTER!!! And, it’s me. Yes, I’m the glowing peanut butter monster. Aren’t I cute? I’m not like the fluffy blue guy, but him and I are cool. I actually love peanut butter on cookies too…

Unfortunately, peanut butter is a popular allergen but for those that can have it, isn’t it yummy?! I could literally put it on almost anything and lucky for us it is a healthy fat! Now eating the same foods all the time can lead to the body developing a sensitivity or allergy to it. So it is important to change it up or rotate the nut butters you use. I rotate between almond butter, cashew butter, sunflower seed butter and my favourite PEANUT BUTTER.

This creamy delicious smoothness is healthy! Yup. It is considered a healthy fat and also has protein and is a source of potassium! I know, I know, it just keeps getting better. The fact that there is protein does not make it a complete protein source, it is higher in fat so eat it for what it is. It is a high calorie buttahhh so if you get a little out of control crazy than it can cause weight gain but if you are focused on weight management or weight loss have this in moderation. The good news is healthy fats help burn fat! PB has different kinds of fats.. the good fats are monounsaturated and polyunsaturated fat. These fats help to lower cholesterol, lower blood pressure, reduce risk of heart disease and diabetes and is anti-inflammatory. Amazing, right!? Give me a sticky spoonful of that!

There is another fat in pb, saturated fat. This type of fat has a really bad reputation but it can have it’s benefits according to research. And of course in small amounts via means of a healthy source, like peanut butter not a bag of potato chips. Saturated fat helps in the production of testosterone and vitamin D.

When we talk about peanut butter, we are talking about pure peanut butter without the added sugars, flavours and carbohydrates. I always get raw organic peanut butter with minimal ingredients or I go to Whole Foods market and use their peanut grinding machine to get 1 ingredient peanut butter. This way I know I am getting the healthy fats from pure peanuts! The less ingredients on the label, the better. Also make sure you can pronounce and identify with all the ingredients.

The protein rich aspect of the peanut butter keeps you fuller longer. The protein in peanuts contains an incomplete set of amino acids so pairing it with whole grains makes it complete. For example, pair peanut butter with whole wheat toast 🙂

Protein fact: The amino acids in protein help your body to repair and build muscle. 

When I say I could put peanut butter on anything I wasn’t kidding. I get bold and daring in the kitchen and with my foods. I tried drizzling some pb on a lunch of scrambled tofu, sweet potatoes and asparagus.. the result? Nothing short of amazingly delicious! Try drizzling some on your next lunch or dinner, think of it as a peanut sauce. You can also drizzle it on pancakes, oatmeal, smoothies, desserts and so much more! Enjoy!

In case your wondering, this is how peanut butter is really made…


PB Chocolate Protein Brownies

Print Recipe
Serves: 8 brownies Cooking Time: 20 minutes


  • 1/2 cup chocolate protein powder
  • 1/2 cup peanut butter
  • 2 tbsp vanilla
  • 1/2 cup unsweetened apple sauce



1. Mix wet and dry ingredients together


2. Bake at 350 for about 20 minutes



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