Category Archives: Breakfast

Granola, the P.K. Way: The What, When, and Why

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Granola_ServeI enjoy making my own granola a few times a year. I mean, what’s not to like about toasty oats,  all crunchy and sweet?

Well, tastiness aside, there’s actually a bunch not to like about granola, at least from a nutrition perspective. Compared to other ready-to-eat cereals—the way it’s often consumed—it’s very high in calories due to added sugar and fat, often saturated or trans, all of which are risk factors for heart disease and type 2 diabetes. For these reasons, there are many better choices for your regular breakfast, say, oatmeal or peanut butter on whole grain toast. Even high-protein egg dishes tend to be more healthful, especially when combined with loads of veggies like my breakfast taco or Southwestern scramble when you need a higher-energy meal. Granola is okay every now and again, sure, like muffins or pancakes (think: moderation)—but made or bought the traditional way it’s definitely not the best everyday breakfast.

So why today’s post, then? Well, for two reasons. First the “what.” Like all of my baking, such as yesterday’s dark chocolate chunk cookies with dried cherries and pecans, I always look for an opportunity to make foods I know people like (and I do, too) in a way that maximizes nutrition while maintaining the character of the original dish. It’s for this reason that instead of using just oats in my granola I include a few other good-for-you things, like wheat germ, flax seeds, and quinoa flakes. These additions increase the fiber, protein, and omega-3 fatty acids among other vitamins, minerals, and nutrients that you get by increasing the diversity of the ingredients beyond the traditional oats. The quinoa flakes were a new incorporation today, since I was particularly looking to up the protein in my granola (which is otherwise pretty much all carbs with some fat).

Which brings me to the “when.” Today’s granola-making was instigated by my desire to create a recipe for peanut butter protein balls for my readers who are fitness enthusiasts. I have the upcoming Boston Marathon on my mind, you see, and I’ve been pondering a convenient post-workout protein boost. More generally speaking, I keep granola around in the fridge for occasional use in pancakes—a fond memory of the best pancakes ever from a restaurant I worked in twenty years ago—or for a topping for non-fat yogurt and fruit for the occasional post-dinner parfait. In other words, dessert.

And as for the why? Well, I think that part is obvious—yum—and I hope you enjoy my better-for-you recipe.

Once in a while.

IngredientsGranola_Bowl

  • 2 3/4 cups whole oats
  • 1/4 cup flax seeds
  • 1/2 wheat germ
  • 1/2 cup quinoa flakes
  • 1 cup pecans, chopped
  • 1 tsp cinnamon
  • 1/4 -1/2 tsp nutmeg
  • 1/4-1/2 tsp ginger (optional)
  • 3-4 tbsp canola oil
  • 2-3 tbsp honey
  • 2-3 tbsp brown sugar
  • Dried fruit of choice (optional)

Instructions

Mix together all dry ingredients and spices. In a sauce pan, whisk oil, honey, and brown sugar until sugar is dissolved. Pour over dry mixture and combine with hands, squeezing to keep some clusters together (as possible). Spread onto a greased cookie sheet and bake in an oven at 300 degrees F, tossing every 10 minutes, until browned and crisp, 35-45 minutes. Watch the granola carefully: it can quickly go from nicely browned to burnt. (I’ve learned.) Add chopped fruit as desired (raisins, cranberries, cherries, apricots, peaches…).

Granola_Baked

(Note: You know those delightful clumps of granola you find in the store-bought boxes? The only way to achieve that result is by adding a ton of fat and sugar to get things to stick together. Considering the trade-off, I’ve grown accustomed to the better-for-you version with its smaller-than-desired, regular oat-sized pieces.)

The Upshot

So enjoy your granola, my friends—I’m posting it on my blog, after all—but keep it as a treat. Although heart-healthy oats are great for you, granola’s “natural” and “health food” status are misleading at best. (And don’t get me started on granola bars, which are generally high-calorie desserts loaded in sugar, fat, and sodium.) If you don’t feel like making your own, be sure to compare nutrition labels and ingredients and you’ll see the major difference in composition. It’s generally best to avoid ”low fat” brands, which usually just have more sugar. Also check for the type of fat used; poly- or monounsaturated are best. Store bought versions vary, of course: brands made with soy or other protein sources  provide a better balance of nutrients to keep you satiated throughout the morning.

All that said, though my recipe is made with canola oil (a monounsaturated fat) and has some other nutritious stuff in there, it’s still an energy-dense, sweet treat that should be considered as such and enjoyed only every now and again.

After all, it’s no oatmeal.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more.

Granola_Serve2

Five-Minute Stovetop Oatmeal (Video)

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Oatmeal with fresh blueberries and a touch of brown sugar is one of my favorite breakfasts.

Oatmeal with fresh blueberries and a touch of brown sugar is one of my favorite breakfasts.

This post is dedicated to my sister, who rolled her eyes following last year’s lobster bisque recipe, saying “No one’s ever going to make that!”

Okay, then. Tell me how you really feel. (I thought.)

“Seriously!”

No, really. Don’t hold back.

Yes, I do love to cook and occasionally write about elaborate meals that I and my foodie readers enjoy. Guilty. Make no mistake, though: peanut butter on toast, pasta and tomato sauce, big salads for supper, and hearty vegetarian soups play the starring roles in my diet, many of which are pretty simple to make. Really.

“Why don’t you do a post on oatmeal?” she continued.

Well, now that we’ve taken on a more constructive tone, that’s actually a great idea, since oatmeal is also a regular part of my diet and people probably don’t realize how easy it is to cook it at home—and it’s cheaper, healthier, and uses fewer natural resources than those little packets at the store. They’re okay in a pinch, very convenient, and more nutritious than a lot of other store-bought breakfast choices out there for sure, but it only takes five minutes to bring a bowl of hot, delicious oatmeal to your table.

And, despite commercials and cereal boxes that often picture mom feeding spoonfuls of some unrecognizable cereal into a toddler’s mouth, oatmeal is not just for babies or children. In fact, there’s a lot to be said for traditional “kid” foods that are great options for adults, too. (A peanut butter sandwich comes to mind.)

Check out the video for the how-to and learn why it’s so good for you.

So, yes, I find it perfectly acceptable that lobster bisque and oatmeal both appear happily on my blog. It’s all relative, though, my friends: I make lobster bisque about once a year, and I eat oatmeal around 3 times per week.

And if you had to choose only one to incorporate into your diet, definitely select oatmeal.

Whatever age you are.

Dr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She really does love her sister. 

She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Whole Grain Madness Blueberry Muffins

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BueberryPlatedDespite the fact that I wrote just last month about how I rarely eat muffins—which really is true, I assure you, otherwise I would be unable to maintain my weight—the inspiration struck once again this morning. It was less about eating them, actually, and more about creating a healthier version of the recipes I see online. Also, I always have blueberries in my fridge (my favorite berry for cereal and snacks), and they called out this morning for some special treatment.

Enter today’s recipe, completely my own. I’d call it a “crazy healthy” muffin but that’s rather an overstatement, since the recipe does have more added sugar than, say, a breakfast of peanut butter on toast. Other than that, though, this muffin is fairly nutritious: fiber-filled whole grains like oats and wheat, including extra helpings of nutrient-dense wheat bran and germ; flax seeds for fun, texture, and heart- and brain-healthy omega-3 fatty acids; and canola oil for more valuable polyunsaturated fats. The three sweeteners were selected rather pointedly: molasses, to obtain a rich flavor that complemented the bran while also bringing a darker color to the batter; honey, because I thought 2 tbsp molasses might be too dominant; and sugar, because it’s a dry ingredient and having too many wet sugars can make the batter heavy.

I’m so excited by how this muffin turned out that I’m immediately writing about it to get the recipe on paper before I forget.

Ingredients

  • 1/2 cup whole oatsMuffinTray
  • 1/2 cup whole bran cereal
  • 1/2 cup white whole wheat flour
  • 1 tbsp wheat germ
  • 1 tbsp flax seeds
  • 1 tbsp sugar
  • 1/2 tsp baking soda
  • 1/4 tsp baking powder
  • Pinch of salt
  • 1 egg, lightly beaten
  • 1/2 cup skim milk
  • 2 tbsp canola oil (or other vegetable oil)
  • 1 tbsp molasses
  • 1 tbsp honey
  • 1 tsp vanilla
  • 1/2 cup blueberries

Directions

Heat the oven to 400F. In a food processor, grind the oats and cereal into a flour. Add the remaining dry ingredients and pulse a few times to combine. In a bowl, beat the egg lightly and whisk in remaining wet ingredients. Pour the wet into the dry ingredients and mix gently to combine; do not overmix. (Batter can be lumpy.) Fold in blueberries. Spoon into 6 muffin cups and sprinkle with additional wheat germ. (If you spray it with oil you don’t need the paper liners.) Bake 20 minutes, until puffed and cracked at the top. Cool 8 minutes, then turn out of the pan. Enjoy while still warm.

Notes

First, about the cereal. You could probably use 1/3 cup wheat bran here instead but I haven’t been able to find it at the store, so I used my morning breakfast cereal. (If you make bran muffins, you are probably familiar with this strategy.) I would have preferred to use bran, simply because cereal has added sugar and salt. While mine is as good as they come—meaning, the main ingredients are whole wheat and wheat bran and it’s high in fiber and low in sugar and salt—cereal is still a processed food. But, hey, I’m a realist and consummately practical: that’s what I had this morning, and that’s what I used. And I’ll bet that’s what you’re most likely to have on hand as well.

No need to have a dozen muffins in the house for just two of us. And remember, these are the "what used to be normal and still should be" sized muffins. (Pear included for scale.)

No need to have a dozen muffins in the house for just two of us. And remember, these are the “what used to be normal and still should be” sized muffins. (Pear included for scale.)

Perhaps you’ll find this muffin less sweet than those you’ve eaten, but taste is such a relative concept because taste buds actually do differ among people, and what you perceive as “sweet” or “salty” has to do with biology and environment. I found it wonderfully balanced, but If you find this muffin less sweet than you normally like, you might step back and consider what else you eat before tossing this recipe out the window. In other words, if you’re less accustomed to a diet filled with whole grains, fruit, and healthy fats and not a lot of added salt and sugar, it will take time for your taste buds to catch up. But just like when you switch from whole milk to skim milk, eventually you do adjust and, more importantly, prefer the tastes of the “better for you” versions.

Really.

Did I mention these muffins were amazing?

Yeah, I guess I’ve made that pretty clear. But I think it warrants a close up to prove it.

BranMuffinCloseUp

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Breakfast Taco: Eggs, Black Beans, and Salsa

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Today’s post is the sister to yesterday’s, which was dedicated to Southwestern scrambled eggs with two salsas. To balance out that on-the-long-side post with its multiple steps, which said most of what I need to say about the flavor delights and nutrition of bringing Mexican flavors into your morning, today’s is simply a photo of another Southwestern-style breakfast option: the breakfast taco. Still made with a soft corn tortilla, black beans, and salsa verde (you can obviously use red salsa if you prefer), this one ditched the black bean/corn salsa and instead just included a few beans, scallions, and red peppers in the scramble itself to keep things a bit simpler (i.e., less time consuming). Truth be told, there would have been more veggies in the mix but what happened is I made the Southwestern scramble as a special dish for my husband and sort of ran out of most of the ingredients, so I just threw the remaining ones into a taco for myself. (Aren’t I a nice wife?) In other words, should you make this on your own try to make it even more nutritious by adding more colorful veggies and beans.

Not quite as involved as the scrambled egg dish, but a quicker version that’s still really, really good.

Olé!


P.K. Newby Dr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thank you for reading.

Southwestern Scrambled Eggs (and Other Breakfast Musings)

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Mexican Food: It’s Not Just For Dinner

It feels good to be getting a lot of my dishes featuring global cuisine up here of late. While using big flavors and spices is key to any fabulous cookery, it’s especially important in plant-based meals to bring those vegetables to life. I have many more dishes lined up featuring Indian, Japanese, and Greek cuisine, but I’m currently on a Mexican roll so I’m going to stick with that for a few more days.

Mexican food isn’t just for dinner or lunch, you know. Of course, this makes perfect sense: I’m pretty sure Mexcians eat breakfast, too. I also know from a lot of the comments I’ve been getting – and thank you for all of those! – that you love Mexican food just as much as me. Thus, if you’ve not experienced some of the finer Mexican breakfast fare -Southwestern, Tex-Mex, whatever, I’m not splitting hairs here – then here’s your cooking inspiration for the day.

It’s an Egg Fiesta!

One of my favorite brunch treats is to take eggs and dress them up all nice and fancy in Southwestern duds. Yes, eggs are a wonderfully nutritious food that do not cause heart disease when consumed in moderation; that’s decades-old science that has evolved. (Longer post on egg nutrition is coming soon, but that’s the upshot, despite the single-study sensationalism you might have seen in the news this week.) I certainly enjoy making homemade pancakes every now and again, especially when they’re bursting with summer blueberries or raspberries and whole grains.  And, of course, my regular breakfast is a piece of whole grain toast with peanut butter, black coffee, and a piece of fruit or berries.

There are lots of ways to bring Southwestern flair to egg dishes, whether breakfast burritos or Huevos Rancheros. I threw together this recipe based on the ingredients I had in my fridge: eggs, corn tortillas, cilantro, scallions, black beans, corn, onion, and red peppers. The dish was also inspired by two things in particular: 1) I had just made salsa verde the night before for a cooking demo I did at a party and 2) I wanted to thank my husband with a special breakfast for helping me load-in for said event. (I was doing a demo involving chili, nachos, guacamole, salsa verde, and pomegranate martinis, and it was rather involved; more here about that event.)

The Quick How-to (and One Glorious Photo)

I lightly fried a corn tortilla in a bit of canola oil until crisp. The next layer included a black bean and corn salad-cum-salsa (similar to that described here but with different veggies and the addition of lime juice and finely diced jalapeño). Two softly scrambled eggs  (cheddar or jack cheese optional) were placed atop the salad and the whole shebang was garnished with salsa verde and a few scallions. Daunted by this recipe? It does take a few minutes to pull together, but a quicker option with similar ingredients is my breakfast taco.

Is it just me, or does this photo look a bit like a sombrero? I think I’ve been staring at it too long.

Nutrition Showdown: Southwestern Eggs v Granola and Yogurt

Well, I said I’d get to the egg thing in detail another time. Suffice to say at the moment that the whole egg is a nutrient-dense food high in protein and other vitamins and minerals. Add to that some whole grains from the tortilla and the variety of vegetables and beans in the salad and you’ve got a powerfully nutritious brunch high in both soluble and insoluble fiber from all of the plant foods. The heart-healthy oils used in small amounts here also increase the bioavailability of fat soluble nutrients found in the vegetables, like carotenoids. Remember that most people do not consume enough vegetables or beans that are optimal for chronic disease prevention and incorporating them at multiple meals is a way to increase the overall healthfulness of your diet. You can also tell how nutritious this meal is by the variety of bright colors on the plate. (More on dietary guidelines for healthy eating here.) This is not to say that I make elaborate dishes like this every day: of course I don’t. Rather, it’s a festive take on eggs with amazing flavors that I made as a special dish for my husband. Further, its particular blend of macronutrients (i.e., high in fiber and protein) will leave you feeling full all day long, perhaps even until dinner.

Did you think fruity yogurt and granola (or granola bars) is a healthy breakfast? Think again. Sure, there’s some good stuff in there like calcium, vitamin D, protein, and oats, but the good is outweighed by the bad: that breakfast is loaded in sugar. I sometimes serve fresh berry purée with plain yogurt and homemade granola for dessert – which is what it is. If you’re looking for protein and grains for a smaller, simpler breakfast, think about peanut butter on whole grain toast, which provides protein, legumes, and grains without all that sugar. A ready-to-eat breakfast cereal can work, too, but read the labels, as they vary widely in their nutrient content: select one that’s whole grain, high in fiber, and low in sugar.

Now. I’ve been craving eggs all week, and it’s a Saturday. Time for me to make brunch.

Is it too early for bloody marys?

Thanks for visiting The Nutrition Doctor is In the Kitchen! To learn more, please read my mission and subscribe to my blog from the home page to bring sound nutrition science to your plate in delectable ways, breakfast and beyond. You can also become a fan on Facebook, follow me on Twitter, or check out my food porn on Pinterest.

Ditch the Mix: Make Your Own Berry Bursting Pancakes

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Bursting with berries. Literally.

Aren’t you glad I didn’t say “berry delicious”? Although that would also be an apt description. This recipe takes an American and Dutch favorite and kicks up the nutrition and flavors by making a few simple substitutions and including whole grains and other fiber-rich ingredients. Add blueberries and top with more blueberries and blackberries and – voilà! – your weekend brunch just got that much better for you.

My original post about whole grain pancakes came last September, when I was still enjoying the late crop of autumn raspberries. Please visit the post for the “how” and “why” to switch from refined to whole grain pancakes.And, of course to partake of additional pancake porn.

Today I give you just the actual recipe and more delightful photos to taunt your tastebuds and encourage you again to make pancakes from scratch: ditch the mix and follow this simple recipe for a heartier and healthier pancake. Still not an everyday food – and, really, I’d say less than monthly, for sure – there’s a place for pancakes in a healthy diet based on the fundamental nutritional principles of variety, moderation, and balance.

Whole Grain Blueberry Pancakes: Recipe, Cooking, and Plating

Makes 12 five inch pancakes. I often cut the recipe in thirds to make 4 pancakes for a single serving (with some left over).

  • 1 1/2 c white whole wheat flour
  • 2 tbsp whole oats
  • 3 tbsp sugar
  • 1 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1 1/2 c skim milk
  • 3 tbsp canola oil
  • 2 large eggs, slightly beaten
  • 1 tsp vanilla
  • 1 c blueberries (or more)
  • ~1/4 c wheat germ

I like lots of berries in my pancakes both for flavor and nutrition, but it creates a dominant presence, as you’ll note from the top photograph. Use fewer berries per pancake if you prefer. Also note that these pancakes are not ready to be flipped yet: no bubbles.

Preparation. Sift together the dry ingredients and whisk the wet ingredients together in another bowl. Pour the wet ingredients over the dry and mix gently until combined. Add blueberries and let mixture sit for 5 minutes. Spoon a scant 1/4 c of batter onto an oiled griddle at high heat (not quite the hottest setting on your stove). After each individual pancake has cooked for about 1 minute add a bit more batter to each to achieve a thicker pancake, if desired. Sprinkle with wheat germ. Once little bubbles start appearing on your pancakes and a few have burst turn them over and cook another few minutes.

These turned out a bit browner than I had intended, but they were just fine nevertheless. If you make them at home, I’d aim for, well, less brown.

Notes. The ratio of wet to dry ingredients really matters to achieve the proper texture and consistency. For example, beware that while honey adds a nice flavor, the extra liquid impacts the texture and can make the pancakes too thin and heavy; if you use it, use less, or add a bit more oats. Likewise, keep to large (not extra large) eggs. You can use whatever milk you’ve got, but skim has no saturated fat and works just fine. Buttermilk would also be great. As well, I’ll often use whole grain cornmeal in place of the oats (or 1 tbsp each) for variety: corn and blueberries are a great flavor combination.

Not much else to say but plate ‘em up and enjoy!

P.K. Newby Dr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thank you for reading.

Peanut Butter: Tasty, Healthy, and It’s Not Just For Kids

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Happy Belated Peanut Butter and Jelly Day!  And thanks to Foodimentary for bringing this holiday to my attention, accompanied by a few fun peanut butter facts.

Breakfast my way: creamy peanut butter on whole grain toast with blueberries and blackberries (black coffee not pictured)

An odd follow up to lobster bisque for my regular readers, I know. However, I’ve actually been meaning to write about peanut butter for quite some time now, so this week seemed the perfect week to do so.  In addition to its national recognition, I also stumbled upon another peanut butter shout out on the Bon Appétit food blog, where the new editor Adam Rapoport discussed his regular breakfast of grumpy red eyes and chunky peanut butter on whole grain toast.

Why peanut butter?

I love peanut butter. Not like I love divine lobster bisque or decadent chocolate brownies, of course, which are infrequent treats that are not a part of my usual diet.  On the other hand, peanut butter is creamy, delicious, satisfying, and good for you, so it actually can be a part of your regular repertoire.  An almost-daily pleasure for me. I even keep a jar at my office alongside a loaf of whole grain bread, and peanut butter on toast is a frequent late morning breakfast or early afternoon snack at work.  Incidentally, I recently learned that my colleagues and research assistants apparently find my affection for peanut butter on toast rather amusing.  Yes it’s true, you might often hear me say “Wait, I just need to make myself a piece of toast!” if you try to drag me into a mind-numbing meeting, but I still fail to see why this is funny.  It’s not like I’m neurotic about it or anything placing exactly one piece of bread in the toaster until it’s the perfect level of crisp brownness, lovingly spreading the succulent butter on the hot toast, waiting until it melts perfectly, and then carefully cutting it in half. I just like it, that’s all.  Can’t a girl eat her peanut butter in peace? Geesh.

Anyhow, writing about peanut butter is a good chance to highlight the nutrition facts about something so many people love and some people fear. (Not in a healthy, “I have a peanut allergy and don’t want to die” sort of way, but an irrational belief based on nutrition misunderstandings or misinformation.)  Hence today’s Top Ten Peanut Butter Facts below, in no particular order.

  1. Great Choice for Breakfast, Snack, or Lunch
  2. Add Whole Fruits, Veggies, or Grains to Boost the Nutrition
  3. High in Fat but Not Fattening
  4. Inexpensive Source of Plant-based Protein
  5. No Cholesterol
  6. Contains Fiber and Phytonutrients
  7. Good Source of Other Minerals and Vitamins
  8. Can Be Included in Successful Weight-loss Diets
  9. Associated with Reduced Risk of Heart Disease
  10. Useful Ingredient in Cooking

Dietary Details

Peanut butter is an energy- and nutrient-dense food that provides lots of good stuff.  Yup, it’s high in fat, but mainly the good kinds – monounsaturated and polyunsaturated fatty acids, the ones related to reduced risk of cardiovascular diseases and some cancers.  (Kind of like avocados used in making guacamole, another very high fat food that’s amazingly healthy.)  It’s because of all of that fat that it has so many calories, about 180-200 kcal or so in 2 tablespoons, the amount used generally in a sandwich or on a slice of toast.  (Remember that fat has the most energy per gram – 9 kcal/g – compared to protein and carbs – 4 kcal/g.)

Even though it’s high in calories, research has found that nuts and peanut butter can be included in weight loss diets, as long as calories are controlled (as with all diets).  Because of its particular macronutrient profile, mainly comprising protein, fat, and a bit of fiber, it is a highly satiating food that will keep you feeling full, a key in regulating hunger and appetite. When combined with whole foods such as grains (as in bread or toast), fruit, or veggies, you get an additional boost to your fiber and nutrient intakes, creating a more nutritionally complete meal.

While most people think first of red wine as a major source of resveratrol – and it is – peanuts also contain this powerful antioxidant related to reduced risk of heart disease. Peanuts also provide folate, niacin, vitamin E, manganese, copper, and a host of polyphenols with high antioxidant capacity perhaps responsible for improved glycemic control and reduced risk of some cancers.  Peanut butter is not a source of dietary cholesterol, and I always chuckle when I see a “no cholesterol” label on some jars. Cholesterol is an animal product and as such never occurs in plant foods like peanut butter. Unless it’s combined with bacon. (Hey, people are obsessed with bacon. It could happen.)

The healthfulness of peanut butter can depend on the brand you purchase, so read the ingredient list and nutrition facts panel.  Most brands contain sodium, although there are many no-salt options available. Others may include hydrogenated oils, which you don’t need in your diet.  You might consider trying a natural peanut butter whose ingredients include only peanuts.  While these types will separate and need to be mixed and refrigerated, they are so much better than the “regular” varieties found on supermarket shelves. (Take this from someone who grew up on Skippy but now can’t eat anything other than natural; there’s just no comparison in taste and texture.) Don’t even consider a reduced-fat peanut butter. A feat of food technology given this food mainly comprises fat – read the ingredient list! – this product has stripped peanut butter of all its healthful and tasty properties and is taking advantage of consumers who still think fat is the villain. You know better than that, I hope. (For more on this, read my post on why the devil is in the details when it comes to diet.)

For more details on the healthfulness of peanut butter, including information related to athletic performance, check out this article by sports nutritionist Nancy Clark, MS, RD.

Peanut Butter Postscript: Way Beyond Sandwiches and Toast

The Makings of Pad Thai and a Thai Salad: Lots of Peanuts!

Last but definitely not least, don’t forget that peanut butter has a lot of other uses than it’s basic role in sandwiches or on toast. I like to spread it on whole grain crackers or brown rice cakes for a snack.  I know plenty of others who fill celery crevices or slather bananas or apples with it. There are no doubt many other creative concoctions out there that currently evade me. Peanut butter is also a fabulous ingredient used in a number of Asian-inspired dishes, including sesame noodles, Satay sauce, and Thai salad with spicy peanut dressing, to name but a few. Whole peanuts can also be tossed on lots of different meals to add flavor and crunch, like Pad Thai (above photo). And let’s not forget about my most recent post-workout / holiday goodie concoction, granola-filled peanut butter balls.

So go ahead. Make peanut butter and peanuts a regular part of your diet. Track the calories if you’re on a diet, but otherwise enjoy fully its health-giving, delightful properties. Do be careful about how often you eat it at work, lest you get a nutty reputation like mine. (I couldn’t resist the pun, I’m sorry. That said, I’m pretty sure said reputation is way beyond the peanut butter thing.)  But the fact is that while I joked about this earlier, my coworkers have noted this in a good way, because as a nutrition scientist the foods on my plate are often scrutinized, and an afternoon snack of a peanut butter on toast with a piece of fruit is a much better choice than chips, cookies, or candy bars.  Whether meal or snack, peanut butter and peanuts are uniquely satisfying foods that can play a regular role in your diet, so stop fearing the fat and get your peanut on. Yeah, okay. Maybe not. But you know what I mean.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Whole Grain Raspberry Pancakes (aka, Pancakes the P.K. Way)

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Who doesn’t like pancakes, especially those bursting with last-of-the-season, farm-market-fresh raspberries and dripping in rich maple syrup?

Pancakes you can feel good about.

It’s not my usual breakfast for obvious reasons that you probably already know, which is that pancakes are high in calories and sugar. It goes downhill nutritionally from there, depending on how you’re preparing them.  Store-bought mixes are usually made from white flour, which is quickly metabolized to glucose (sugar) in the body and is not all that different from eating simple sugars like those found in soft drinks and cookies. Mixes can also be high in sodium. And that’s before you add the other ingredients on your own, such as whole milk. Don’t even get me started on supermarket syrup, usually made from corn syrup, a whole host of preservatives, and imitation maple flavoring. The particulars vary by brand, so read the ingredients and nutrition facts panel to make the best choice possible.

But why not make them yourself?  And if you’re already doing that, why not try making some simple substitutions and additions to make pancakes a healthier start to your day?

The basic pancake ingredients generally comprise the dry (flour, sugar, baking powder, and salt) and the wet (whole milk, egg, melted butter, vanilla). I’ve futzed around with various combinations and have found that substituting white whole wheat flour for refined white, skim milk for whole, and canola oil for butter makes a terrific pancake. These changes are significant from a nutritional perspective. My detailed recipe is here (just swap raspberries for blueberries, obviously.)

White flour has been milled to remove the nutrient-rich bran and germ from the grain, which takes with it the majority of its nutrients and fiber and leaves only the starchy endosperm. (More on the differences between refined and whole grains is here.) The starch in white flour is quickly metabolized to glucose, as noted above.  I used to make my pancakes using half white and half whole wheat, as the chemical properties of whole wheat flour, usually made with red wheat, do impact results. However, the entrance of white whole wheat flour into the market a few years back has changed that. Have you heard of it? White whole wheat is still whole grain, but it’s made from white wheat, which is a softer, milder, more tender kernel that yields better results in baking. (Or, in this case, pancakes.) I also add a tablespoon or so of whole oats to further boost the fiber and whole grain content of my pancakes. (Quantity depends on how many you are making, but I add about 1 tablespoon of oats for a recipe of four pancakes.) Replacing the highly refined grains in your diet with whole grains will decrease your risk of type 2 diabetes, help manage your weight, and reduce your risk of cardiovascular diseases.

Using skim milk or low-fat buttermilk instead of whole gets rid of the saturated (“bad”) fat, and switching melted butter for canola also replaces saturated fat with monounsaturated (“good”) fat, both solid strategies for improving heart health.  Fresh raspberries add zing and nutrients such as vitamin C, manganese (a mineral), fiber, and folate. Like all fruits and vegetables, raspberries also provide a host of other nutrients in smaller amounts as well as “phytochemicals” (“phyto” means plants) that act as antioxidants in the body, important for fighting off diseases like age-related macular degeneration (ARMD), which leads to loss of vision in older adults, and cancer.

The last thing I add to my pancakes is a sprinkle of wheat germ. Don’t knock it if you’ve never tried it! As the pancakes are cooking on the first side, I simply sprinkle some on top. Wheat germ is a great way to add yet more fiber to your pancakes, along with a bit of protein, vitamin E, potassium, folate and magnesium; it also imparts a subtle, delicious nuttiness. Wheat germ burns quickly, so make sure your pancakes are almost cooked through before turning them just for a minute or two. (You can tell they are ready to be turned when they look dry around the edges and have lots of little air bubbles.)

These pancakes are very quick to make and look beautiful on the plate. Believe it or not, they really don’t even need maple syrup because they are sweet all on their own. I’m serious! That said, I love real maple syrup and it’s part of why pancakes are such a scrumptious treat. I buy mine at the farmers’ market but local maple syrup is now sold in most supermarkets.

At last, pancakes you can feel good about when cold cereal just won’t do.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!