Creamy, Satisfying Peanut Butter Pie

If you love peanut butter, you have to try this simple, protein-packed recipe! Both of my teenage girls love this pie that we sometimes even eat for breakfast!

Last week, I stressed the importance of protein in the morning. More specifically, beans in the morning, and all day long! Tonight, I am going to share a dessert that's so healthy it could be breakfast!

CREAMY, SATISFYING PEANUT BUTTER PIE

CREAMY, SATISFYING PEANUT BUTTER PIE

Yes, this sweet treat contains soybeans and garbanzo beans (tofu and chickpeas), and of course peanut butter. This recipe comes from Broccoli Mum, a vegan mum who lost 66 pounds on plant based whole foods of high nutrient density and low-calorie density. Her name is Ami Deane. She lives in New Zealand and has a lovely English accent. She has been vegan since birth. She makes quirky recipe videos on TikTok with wonderfully simple, nutritious, and creative recipes. I love her passion!

I only tweak Broccoli Mum's recipe in a few tiny ways.

Ingredients:

CRUST (this amount blends well, there will be enough to make another pie)

2 cups chickpeas, 1 can, drained 

1 cup oats

12 deglet noor dates (or 6 medjool dates)

2 Tbsp unsweetened cocoa

1 tsp vanilla

FILLING

3 plantains, cooked in microwave

1 package of silken tofu (I read that firm has worked for others)

1/3 cup natural peanut butter (original recipe uses 1/4 cup peanut butter powder)

1 tsp vanilla

Note: original recipe uses a pinch of salt in each of the crust and filling mixes

Plantain preparation (Broccoli Mum's video is great for this part especially): slice through peel of full length of each plantain. This is similar to puncturing potatoes before baking. Microwave plantains for around 6 minutes. They will be very hot.

In food processor, blend crust ingredients. Press half of mixture into pie pan. Store remaining contents for future use. Next, remove plantains from peels and combine with tofu, peanut butter, and vanilla. Process until creamy. Finally, pour mixture over crust and refrigerate for a few hours. Then, enjoy!

Key Words:

High nutrient density: this means a food has a lot of great stuff, vitamins, minerals, fiber, phytochemicals, and more, for very few calories. 

Examples: kale, raspberries.

High calorie density: this means a food provides very few nutrients with the cost of many calories.

Examples: soda pop, oil, cheese.

New Nutrition Guidelines!

I have been anxiously waiting a whole year for this final document! The day after a lawsuit from Physicians Committee for Responsible Medicine, the guidelines were finally published! Thank you, PCRM!

2015-2020 Dietary Guidelines for Americans have a few exciting changes:

1) The guidelines recommend that all Americans consume as little cholesterol as possible. Since cholesterol is only found in animal foods, this is a wonderful piece of advice for those promoting a whole foods, plant based way of eating!

2) Boys and men are warned to consume less protein. Should I repeat this? Males should eat less protein! Since men and boys get most of their protein from meat, this sounds like another impressive recommendation to eat fewer animal foods. It should be a relief as well, since this population is always especially worried that they aren't getting enough. 

3) Among the still present dairy recommendation (boo!), soy milk is listed within the category (yay!). I really owe you, my readers, an article about this. For now, I will leave you with one aspect, bone health. Among people across the world, taking into account many studies (meta analysis), the people in countries who consume the least amount of dairy, experience the fewest fractures. There are countries all in between that follow the same relationship, as dairy consumption rises, so too does bone fracture! The people in countries who consume the most dairy have the highest rates of bone fracture.

I was going to give you a visual of this, but instead I will just show you a Google image search for "milk intake and hip fracture". Notice all the lines are going up and to the right, whether the studies are looking at calcium intake, dairy intake, or animal protein, as these intakes increase, fracture rates increase. In summary, the less dairy you consume, the lower your risk of bone fracture.

Along these lines, it's a good time to share:
Trans Fat Ban in US ...this is separate from the guidelines, however, related, and super-noteworthy! The FDA decided in June 2015 that based on all the nutrition research available, trans fat is not safe for human consumption. It has therefore been taken off the Generally Regarded As Safe (GRAS) list, and so may not be added to processed foods. I couldn't find any new information regarding this ban which occurred in June, but I am hopeful that companies are in the process of bettering their products so that they will be safer to eat. Wahoo!

Here are is a post about trans fat. Among the myraid of reasons to avoid meat (here are two posts: 5 reasons! and Plant Based is Powerful!, it must be noted that there are actually trans fats in animal fat, so once trans fat is out of processed foods, the only way to get it completely out of your diet, is to eliminate animal foods from your diet.


Stay tuned! I will be sharing more and more with you about all that I learned at a life-changing course I attended in February 2016 (McDougall Advanced Study Weekend). I just end by sharing my impression from deep in my heart that my totally unreal experience that will inspire me forever! With time, you all will no doubt benefit as well!

EAT for Energy -- Grains and Nuts -- Top 6 Reasons!

Edible Energy -- Whole Grains and Nuts!

#1 Both WHOLE GRAINS and NUTS provide healthy CARBS (more in grains) -- food for sustained energy and steady blood sugar levels! Read about Great Grains!

#2 Nuts provide PROTEIN and FAT (more in nuts) which slow absorption, which again provide for steady energy and blood sugar levels!

#3 Since low levels have been linked to fatigue, MAGNESIUM, found in nuts and whole grains, may help to increase energy!

#4 FIBER in these foods, as well as fruits, veggies, and beans, slows digestion, which like the like the other nutrients listed above, slowly releases energy, so you won't just have a big energy blast and crash.

#5 FLUID from drinks AND fruits and veggies -- provides energy! If you're dehydrated, you're body will work less efficiently in many ways (metabolism, cooling, breathing, cardiac function!), and exercise particularly, will feel easier when you're well hydrated!

#6 CAFFEINE! A famous energy source -- learn more about other benefits HERE! Coffee and Green Tea and Chocolate are great sources with other benefits too -- click on them to learn more!

Taking a SHORT nap OR a brisk walk (or other EXERCISE) helps too! (Read about this and 4 other Busted Health Myths!)

So try a new Laraball recipe, Lemon Bars, or ANOTHER NUT recipe!

Laraball Recipes (Learn about Laraballs!)

Chocolate Raspberry Kiss Muffins

Banana Walnut Parfait

4-Ingredient Rich Peanut Butter Cookies

Truffle Trio

COMING SOON!  Chocolate processing, complete plant proteins, and a single exercise that works your body hard!

PB&J Poppers!

Craving peanut butter? No worries! It's a healthy fat that speeds up your fat-burning and overall metabolism! It's a great source of protein and FIBER, as well. Peanuts also provide vitamin E, folate, and magnesium.  For more on benefits of NUTS click HERE!

Be sure to eat "natural" PB; this is peanut butter with an ingredients list that includes only one or two items: peanuts, and perhaps salt.

PB and J Poppers

GRAB YOUR FOOD CHOPPER and whip some up!

1/2 c peanuts

1/2 c unsweetened raisins

1/4 c ground flaxseeds

Add 1/2 tsp chia seeds for an added nutritional punch!

Blend together until mixture begins to clump and then shape into balls! Addicting! For more hints about how to make these yummy treats, click here. Here is carrot cake flavor!  You can learn about Laraballs here!

"Like" the fresh-you Facebook page here!

WHAT DO YOU THINK? Tell me in a comment below: do you like some other version of PBJ? Grape or strawberry jelly? Jam? Add dried fruit or nuts inside? Almond butter instead? Perhaps peanut butter and butter (Earth Balance spread) like my oldest daughter?

PB&J Poppers!

Craving peanut butter? No worries! It's a healthy fat that speeds up your fat-burning and overall metabolism! It's a great source of protein and FIBER, as well. Peanuts also provide vitamin E, folate, and magnesium.  For more on benefits of NUTS click HERE!

Be sure to eat "natural" PB; this is peanut butter with an ingredients list that includes only one or two items: peanuts, and perhaps salt.

PB&J Poppers

GRAB YOUR FOOD CHOPPER and whip some up!

1/2 c peanuts

1/2 c unsweetened raisins

1/4 c ground flaxseed

Add 1/2 tsp chia seeds for an added nutritional punch!

Blend together until mixture begins to clump and then shape into balls! Addicting! For more hints about how to make these yummy treats, click here. Here is carrot cake flavor!  You can learn about Laraballs here!

"Like" the fresh-you Facebook page here!

WHAT DO YOU THINK? Tell me in a comment below: do you like some other version of PBJ? Grape or strawberry jelly? Jam? Add dried fruit or nuts inside? Almond butter instead? Perhaps peanut butter and butter (Earth Balance spread) like my oldest daughter?

Non-Meat Protein Sources

Protein has many benefits, ranging from making you feel full and satisfied longer, providing an energy source for endurance athletes, and increasing your metabolism. Proteins are also the building blocks of our bodies and help with repair and immunity.

However, the most widely known and consumed sources, beef and chicken, introduce the risk of getting too much saturated fat, cholesterol, hormones, antibiotics, and cancer-causing nitrites. All fish contains mercury. So why not opt for more non-meat protein sources to add to your diet?

Higher-Protein Plant Sources – generally high in fiber

• Vegetables: peas, spinach, mushrooms, corn, broccoli, cauliflower, asparagus, potatoes (white and sweet)

• Beans and lentils, all varieties, add to muffins, casseroles, etc
• Tofu and unsweetened soy milk (organic is best for both)
• Nuts and seeds, natural nut/seed butters, all varieties
• Whole grains (bread, cereal, pasta, etc) generally have more protein than enriched varieties
• Whole wheat pasta, brown rice, farro, oats, barley, spelt, quinoa, wheat germ (add to baking, cereal, yogurt, etc)

If you must have fish, treat it as a treat, and here are a few notes...

• Wild and smaller fish are better because they have more omega-3, less Mercury

• Salmon and black cod are better than others
• Non-albacore tuna is lower in Mercury than other tuna