Nourish

Peanut Butter Granola

I’m honored to be hosting Ashley, from A Pinch of Grace, on Under the Willow + Dreaming this week. Ashley is a registered dietitian and like me, has a passion for health and wellness. Since RD day was this week, I thought it was even more appropriate to have her share a recipe and some insight on my blog! Ashley and I attended the same high school (a year apart) and studied Physiology during the same time frame at The University of Arizona. However, somehow our paths never crossed until this year and I’m so grateful they did! She also has a food blog filled with amazingly delicious recipes, beautiful photographs, and a wealth of nutritional information. Below, you will find a scrumptious recipe for peanut butter granola, as well as some education about peanuts and nutrition. Enjoy!

peanut_granola_marchgp-103

I blinked and spring arrived.  Thank goodness.  March is such a great month with so much to love, warm weather (okay that is often in AZ), National Nutrition Month, RD Day, Easter, March Madness, and it is National Peanut Month!!!  We love peanut butter in our house and seeing as I have a few granola recipes on the blog, it is was natural that peanut butter granola be added to the collection.  It is my husband’s favorite granola flavor by far.  I actually made it and asked him to hold off eating it until I finished taking pictures for the recipe—torture.

peanut_granola_marchgp-86

Why choose peanuts? Peanuts are actually a legume. They are related to our beans and lentils.  They are a good source of protein, healthy polyunsaturated and monounsaturated fats, and taste amazing.  They have also been linked to improved heart health.  It was found that people that consumed a portion controlled amount of nuts and peanut butter were at lower risk for cardiovascular disease, plus a lowered risk of heart disease in women with type 2 diabetes.  They found this when people consumed 5 servings per week of nuts (1oz serving) or peanut butter (1 tablespoon), they had improved total cholesterol, lower triglycerides, and lower LDL cholesterol.  Peanuts are a great food to add to snack time or to boost the nutrition profile of your breakfast.  Given peanut butter has protein and healthy fats, they help to improve satiety, keeping us full until our next meal!

 

Peanuts and Nutrition: It is important to read your food labels.  Finding nut butters where “the nut” is the only ingredient, and maybe salt, is a good rule of thumb.  It is perfectly fine to occasionally include nut butters that have a few added ingredients like cinnamon, vanilla, or raw honey – just stick with the portion size.  And enjoy the yum-factor!  Typically 2 tablespoons of unsalted peanut butter, where peanuts are the only ingredient, have 190 calories, 1 gram of sugar, 3 grams saturated fat, 5 grams polyunsaturated fat, 8 grams monounsaturated fat, 7 grams protein, 7 grams carbohydrate, 3 grams of fiber, 210 mg potassium.  A really a great balance of the good stuff.  I hope you enjoy this recipe as a new way to include peanuts in your day!

peanut_granola_marchgp-9

Peanut Butter Granola

3 cups rolled oats

½ cup unsalted peanuts

½ teaspoon salt

¼ cup coconut oil

¼ cup no salt added peanut butter*

½ cup pure maple syrup (or half honey, half maple syrup)

1 teaspoon vanilla

 

Instructions:

  1. Heat your oven to 300F degrees.
  2. Add oats, peanuts and salt to large bowl and set aside.
  3. In a medium bowl, add coconut oil, peanut butter, maple syrup, and vanilla. Mix to combine.  If the mixture gets too cold and thickens, it can be microwaved for 15 seconds to soften.
  4. Add the liquid to the oat mixture and stir to coat the oats fully.
  5. Pour oats on to baking sheet that has been lined with parchment paper or a silicone baking mat.
  6. Cook in 300F degree oven for 40-45 minutes, stirring every 15 minutes so cooks evenly.
  7. Let cool at room temperature, the longer the better, but at least 30 minutes. It helps it get crunchy.
  8. Store in an airtight container at room temperature for 3 weeks, or in the freezer for up to 3 months.

3 thoughts on “Peanut Butter Granola

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s