Tag Archives: peanut butter

flourless peanut butter & banana muffins

Flour-less Peanut Butter & Banana Muffins

Hello Friends.  I hope your week is going great and those of you in New England are enjoying the chillier air!

Colder weather for me says, ‘Turn on the oven and get baking!’.  How about you?

Today’s recipe share is a Flourless Peanut Butter and Banana mini muffin.  This was a recipe inspiration from Pinterest found on the original site here! I modified the recipe a little. My muffins didn’t come out quite as cute as hers….but tasted yummy!flourless peanut butter & banana muffinsWithout flour, these little tasty treats are quite moist.  They were a hit with the family.  And the good news…no special ingredients necessary.  I made a small batch (8 mini muffins) but feel free to double the recipe. All of the ingredients go into the blender and then into the muffin tins. Easy peasy.

Oh…and Julie K is the winner of the Artisanal Gluten-Free Cupcake book! Congrats Julie and a BIG thanks for all of your responses about how you chill out and relax!  So many great ideas and reminders that it is so important to give yourself permission to do nothing!

Flour-less Peanut Butter and Banana Muffins

Ingredients

  • Makes 8 mini muffins {Can double recipe}
  • 1/2 cup peanut butter (I used all natural Teddie brand)
  • 1 banana
  • 1 egg
  • 1 tablespoon pure maple syrup
  • 1/4 teaspoon baking soda
  • 2 tablespoons semi sweet chocolate chips (optional)

Instructions

  1. Preheat oven to 350 degrees and prepare mini muffin tin by spraying w/ oil or adding paper muffin tin liners
  2. Put all the ingredients (except the chocolate chips) into blender and blend until creamy about 1 minute.
  3. Pour mixture into muffin tins filling about 3/4 full.
  4. Top with about 4 chocolate chips per muffin, if using.
  5. Bake in preheated oven for about 10-12 minutes or until cake tester comes out clean.
  6. Enjoy!
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Peanut Butter Quinoa Bars

Hello Friends!

I have been busy!  I just traveled to Little Rock to  speak at Arkansas’ Academy of Nutrition and Dietetics Spring Conference on the low FODMAP diet this past Saturday!   I enjoyed a nice dinner out with some fellow dietitians and enjoyed the city of Little Rock.

Before I headed out for Arkansas, I tried a recipe using quinoa flakes instead of flour for a blonde brownie treat.  They were so good!

I was inspired by a recipe in Eating Well magazine titled Almond Butter-Quinoa Blondies in the April 2013 issue and decided to morph the recipe a little to make a low FODMAP version.

quinoa bars

The mixture was thick and creamy.

quinoa bar mixture

I think you’ll go ape over these protein rich quinoa bars!

quinoa bars vertical

And….they were so  yummy…that my dog, Lucy decided to pull the pan right off the counter and finish up the rest of the brownies.  Oh….LUCY!! lucy relaxing

Peanut Butter Quinoa Bars

Ingredients

  • 1/4 cup unsalted butter, at room temperature
  • 3/4 cup all natural peanut butter
  • 2 large eggs
  • 3/4 cup packed light brown sugar
  • 1 teaspoon vanilla extract
  • 1/2 cup quinoa flakes (Could sub in quinoa flour; I used Ancient Harvest quinoa flakes)
  • 1/4 cup brown rice flour
  • 1 teaspoon baking powder
  • 1/3 cup mini semi-sweet chocolate chips

Instructions

  1. Preheat oven 350 degrees.
  2. Line bottom of 8 inch square pan with parchment paper.
  3. Beat butter and peanut butter until creamy.
  4. Add in eggs, brown sugar and vanilla.
  5. Blend in quinoa flakes, brown rice flour and baking powder.
  6. Fold in mini chocolate chips.
  7. Spread batter into prepared pan, flattening top evenly.
  8. Bake for 25 minutes. Let cool for 1/2 hour and then cut into squares.
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Maple Peanut Sesame Chicken

Did I mention that I LOVE Pinterest!  It’s such a fun website to find new recipe inspirations.  Click here to follow my pinterest boards (I have a couple dedicated to low FODMAP recipes)  I ‘pin’ mostly healthy foods but of course, some recipes I pin because they just look fun and tasty.

I found this Thai Chicken recipe on Pinterest that looked so easy and I just so happened to have all the ingredients on hand. But, of course, I changed up the ingredients a bit (because that is what I do!)

It’s was a bit of a cold, rainy and grey day yesterday so running around outside was not too appealing.  But…cooking and eating, well, that’s another story! So, I stayed in most of the day and did a bit of cooking.

I am proud of myself though because I did take a nice long walk with my friend Sara and my other friend, Lucy (my crazy chocolate lab).  It was cold and kinda spitting out but I am so glad I got in some exercise!  And, the impact on Lucy…priceless.  She was pretty much zonked on the couch beside me while I worked on some writing projects.  Is there anything greater than snuggling with a sleepy dog?  I think not. :) (Well, maybe a few things are greater but it certainly is pretty relaxing)Lucy exhausted

Seriously, how cute is my girl Lucy?Lucy running w: ball

I am working on a new writing project. So…I will be locked up in writing mode for the next few months.  It’s all good, ’cause I do like to write.

So back to this quick recipe.  I whisked some peanut butter, reduced sodium soy sauce, ginger, maple syrup, sesame oil and some sesame seeds.  Add some raw chicken tenders. Marinate.  Bake. Eat.  (Yup, it’s low FODMAP)maple chicken

Toss over salad or with a side of rice and your favorite veggie or serve over some rice vermicelli. I adjusted the recipe a bit, so have provided the recipe as I made it.  I enjoyed my Maple Peanut Sesame Chicken with a side of kale salad. maple peanut chicken Have you seen the Olivia Organic Baby Kale?  I LOVE it!

Maple Peanut Sesame Chicken

Ingredients

  • 1 pound chicken tenders (boneless, skinless)
  • 2 Tablespoons all natural peanut butter
  • 1 Tablespoon sesame oil
  • 3 Tablespoons reduced sodium tamari (soy sauce)
  • 1 Tablespoon sesame seeds
  • 1 teaspoon ground ginger
  • 1 1/2 Tablespoons pure maple syrup

Instructions

  1. Wash and pat dry chicken.
  2. In medium casserole dish, add peanut butter, sesame oil, soy sauce, sesame seeds, ginger and maple syrup whisking to blend.
  3. Add chicken and toss to coat with mixture.
  4. Cover and refrigerate for 30 minutes-several hours.
  5. Keep chicken in 'marinade' and place casserole uncovered in oven.
  6. Bake at 350 degrees Fahrenheit for 30 minutes or until chicken is cooked through. Serve over rice vermicelli noodles or baby salad greens.
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enjoy!

FODMAP Friendly Breakfast Cereal Bars

Boy…the weekends always fly by, don’t they?

I am so happy that the sun is shining!  I got in 2 great runs with my man this weekend so that makes me smile.  We have had so much snow…mostly on the weekends this winter and that has really disrupted my weekend running plans.  I don’t like to run on the treadmill (dreadmill) much… do you?

I have some really yummy recipes coming up for you.  I made this super yummy chicken curry soup that I will post later this week….or at least I hope to…BUT today it’s all about the sweets.

I had a minute to get to Whole Foods today.  I have wanted to try to make a ‘rice krispy’ type treat with peanut butter and some whole-grainy type of cereal.  I picked up one of my favorites….Mesa Sunrise by Nature’s Path.  This cereal is a mixture of corn, flax, quinoa and amaranth.  It’s mighty tasty too, if I say so myself.cereal box

It’s gluten and wheat free.  No major junk and 3 grams of fiber in 3/4 cup.

So I melted up some mini marshmallows (I know, not super healthy–but I did get the Whole Foods brand) with a tad of butter, and all natural peanut butter.

I added in some of the Mesa Sunrise  cereal and pressed the mixture into a pan.  I popped the pan in the refrigerator to cool for about 30 minutes. I won’t lie, though, I did go back in the refrigerator before the 30 minute mark and tasted my creation :)

Then, I cut the rest into bars.

breakfast bars

 

FODMAP Friendly Breakfast Cereal Bars

Ingredients

  • 1 Tablespoon oil (olive or coconut), OR butter
  • 2 cups mini marshmallows (made without high fructose corn syrup)
  • 1/4 cup peanut butter (I use teddie or smackers all natural)
  • 3 cups of Mesa Sunrise cereal

Instructions

  1. In medium-large sauce pan, add oil or butter and mini marshmallows over medium low heat, stirring continuously to avoid burning.
  2. When marshmallows are melted, add in peanut butter and stir until creamy. Shut off heat.
  3. Add in cereal.
  4. Place mixture in 8 x 8 square pan.
  5. Using parchment paper, press mixture firmly into pan.
  6. Place in refrigerator to set for at least 30 minutes.
  7. Cut into desired size bars.
  8. Recipe easily doubled for thicker bars-using 8 x 8 pan or simply a double batch using a 9 x 13 pan.
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Oh my….yes.  and, you’re welcome :) … You will really love this treat.

And, I am hoping my FODMAP friendly cookbook is up on my site by tomorrow!

Chocolate Peanut Butter Bits

Well….Happy Tuesday!  I am on my way back to Boston after a wonderful visit to the Big Apple.  This trip was a mix between business and pleasure….but since I love my career, it felt a bit more like one big trip of pleasure.  The best part, of course, was spending some well-needed one-on-one time with my daughter, Chelsea.  We usually hangout as a family….which is AWESOME…but having time with my kids individually is really special.

Chelsea and I love to eat healthy but yummy foods–we both have a bit of a sweet tooth and we are REALLY good at spending money!  :)

NYC 4

My work this week involved a photo shoot.  Complete with a makeup and hair stylist.  How cool is that?  I met the editors of a book I am working on….can’t really say any more about that (confidential)…but I am excited to share the details once it is published!

I do love NYC.  So much to see and do…NYC subway

Even on a gray day, NYC is a special place.Empire

Before I headed out on Sunday, I did do a bit of creating in the kitchen…so thought I would share my latest treat.

I thought I would try a no-bake sweet made with whole grain oats, peanut butter and a few extra yummies.

This is one of my favorite recipes to date.

A great re-fuel after a run, a quick healthy snack and a dessert rolled up in one.  bites on tray

So…I mixed some rolled oats, oat bran, all natural peanut butter, vanilla paste, walnuts, a bit of unsweetened coconut, a drizzle of maple syrup and a handful of semi-sweet chocolate chips in my food processor.dough

Then I rolled them into balls and froze ‘em.  That’s it.

I tried them right away at room temperature and liked them.

BUT, they taste even better cold!  mmmmm….

Chocolate Peanut Butter Bits

Ingredients

  • 1/4 cup semisweet chocolate chips
  • 1/4 cup oat bran
  • 1/3 cup all natural peanut butter
  • 1/2 cup rolled oats
  • 1 teaspoon vanilla paste or extract
  • 1/4 cup walnuts
  • 1/4 cup unsweetened shredded coconut
  • 1 Tablespoon maple syrup

Instructions

  1. Toss all the ingredients in a food processor fit with steel blade.
  2. Pulse until mixture starts to blend up--but still has some texture (about 1-2 minutes)
  3. Drizzle a bit more maple syrup if too dry to roll into a ball.
  4. Make about 12-14 balls. Freeze and enjoy.
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Peanut Butter Oat Bran Cookies with Sunflower Seeds and Coconut

So I was meeting with a client this morning that mentioned she made some oat bran peanut butter cookies that tasted really great.  Hmmmm…oat bran is a great source of soluble fiber which is helpful in lowing blood cholesterol and anything with peanut butter has my name on it…so… since I had about and hour between clients, I buzzed home and started to whip together my version of peanut butter oat bran cookies. I am a bit impulsive like that.

My client used the Hodgson Mill recipe found here.  I tweaked it a bit–as I have been known to do.

First, I gathered my ingredients.

I mixed them up.

I scooped a small amount of dough–just a measuring tablespoon full and placed it on my parchment lined cookie sheet.

I saved some extra dough for later.  I placed it in a ziplock bag to freeze with the date on it.

No need to make a HUGE batch of cookies that I will gobble ALL up at once. Yes, I have been known to do that.

I also reserved some of the dough to add some dark chocolate chips to… {Russ always says, “add chocolate chips to this recipe next time.”}….so I beat him to the punch.

I even used a bit of dough to see if it could be used as a tart shell…and yes, it came out great.

Then I rushed back to my office for my next 3 clients.

I do love that I have an office space just minutes from home.

When I returned home from working I ate about 8 ‘mini’ cookies.

If the cookies are mini, they don’t count right?

So….if you want to make your cholesterol cringe and enjoy a tasty Peanut-y Glob of Goodness, try this recipe out…Peanut Butter Oat Bran Cookies with Sunflower Seeds and Coconut (and perhaps chocolate chips if you so desire)!

FODMAPs peeps–this is a nice high fiber cookie that I made with gluten free flour.  A great low FODMAP GF flour blend is King Arthur Flour gluten free multi-purpose flour as it is free of soy and bean flours. 

Peanut Butter Oat Bran Cookies with Sunflower Seeds and Coconut

Ingredients

  • 1/2 cup melted butter OR oil of choice (I used melted coconut oil)
  • 2/3 cup packed brown sugar
  • 1/2 cup all natural peanut butter (Smucker's or Teddie brand)
  • 1 egg
  • 1 tsp vanilla
  • 1 1/2 cup oat bran
  • 1 cup whole-wheat pastry flour (I used King Arthur gluten free multi-purpose flour and so should low FODMAP diet peeps)
  • 3/4 tsp baking powder
  • 1/4 tsp baking soda
  • 1/3 cup shelled unsalted sunflower seeds (optional)
  • 1/4 cup unsweetened coconut (optional)
  • Dark chocolate chips if desired.

Instructions

  1. Preheat oven to 350 degrees.
  2. Prepare cookie sheets with parchment paper.
  3. In medium bowl, add and blend oil, sugar, peanut butter, egg and vanilla.
  4. Blend in oat bran and flour. (FODMAP peeps use acceptable gluten free flour blend)
  5. Add optional ingredients.
  6. Using measuring tablespoon drop by spoonful about 2 inches apart on cookie sheet.
  7. Using fork make criss-cross marks on cookie.
  8. Can also use this batter as a tart crust.
  9. Bake for 6 minutes and a bit longer if making tart shell. Should be slightly brown on edges.
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Homemade and Fab Peanut Butter Chocolate Chip Granola Bars

Despite trying to focus a bit more on  relaxing in 2012, I really am a girl on the go.  As a private practice dietitian, I find myself busy with clients, emails, writing, and of course, blogging and I need to have quick and healthy snacks to grab on the run.

Since I had major intestinal surgery about 18 years ago, I have to be careful with what I choose to eat to avoid stomachaches.  I find I need a little snack between clients to keep my blood sugar and energy level up!  Since I talk “food” all day, it can make a girl HUNGRY!  I love to grab a granola bar for those times when I simply don’t have time to stop and whip up a smoothie or make a more complex snack option.  BUT…most granola bars are filled with chicory root extract (inulin) and that can lead for tummy trouble for anyone with a sensitive belly.

I want granola bars that are made with WHOLE, REAL foods, lots of protein, fiber AND also ones that tastes great!

I love this recipe I made today.  I mixed together rolled outs, steel-cut oats, all-natural peanut butter, oat bran, a few pumpkin seeds and of course, a few mini chocolate chips { a girl’s gotta have a bit of chocolate} along with a few other  real food ingredients and got a great finished product!! 

Simply blend ingredients together…

You may want to lick the spoon at this point.  YUM!

Place mixture into 9 x 13 pan, pressing ingredients firmly into pan.

Bake the mixture and cut into bars. I put the bars in wax paper bags so I can grab and GO!  You are all set for the week!

Peanut Butter Chocolate Chip Granola Bars

Makes 15-20 bars

1 cup all-natural peanut butter (Smuckers or Teddie Brand works well)

1/4 cup melted butter or oil

1/2 cup maple syrup

1 tsp vanilla extract

1/4 cup brown sugar, packed well (could use even 1-2 TB if you want to reduce sugar)

1 1/2 cup old-fashioned rolled oats

1/4 cup steel-cut oats

1 cup oat bran

1/2 cup mini semi-sweet chocolate morsals

1/2 cup pumpkin seeds

Preheat oven to 350 degrees

Mix peanut butter, butter, maple syrup, vanilla extract and brown sugar until creamy.

Add in rolled oats, steel cut and oat bran.  Fold in chocolate and pumpkin seeds.

Press firmly into 9 x 13 parchment paper lined casserole dish.  MAY I emphasize, FIRMLY!

Bake at 350 degrees for 25-30 minutes until  lightly brown on sides.

Let cool for 20 minutes, and cut into 15-20 bars.  Pack in wax paper bags and store at room temperature.  Will be good for the week!

Click here for printable recipe!

 These granola bars are FODMAPs friendly and are a great source of fiber.