Tag Archives: peanut butter

Peanut Butter Cookies and Smart Snacking.

Snacking sensibly for me is a must. I need bucket loads of reliable energy to get me through my day. An average day for me involves 3 kids, much pilates and 1-2-1 dietetic clients. I don’t sit still for long, so crashing mid afternoon is not an option, especially as that’s the school run and my hungry time of day. So one thing I teach my clients and work on myself is balancing my snacks.

Yes fruit is fabulous, however it doesn’t keep me full for long or sustain my energy. So I pair it with protein or a wholegrain, higher fibre carb. Or if I’m feeling outrageous, I mix all three.  For me it is not about the calories or the macro’s but the balance. 

Satiety is the feeling of fullness that persists after eating. It affects the length of time between eating events and possibly the amount of energy consumed at the next. Protein  is filling and can help stabilise blood sugars. Fibre rich foods require more chewing so psychologically take longer to eat, they can displace other energy rich food and slow gastric emptying. 

Some of my favs:
Apple, cheese and oatcakes
Dried apricots, almonds and 25g dark chocolate
Oatcakes with nut butter and banana

Then there are these peanut butter cookies. Perfect with fruit and they take just 10 mins to bake. These make me feel like the perfect mum on those days I manage to whip the mix up before the school run and have them ready 10 mins after the kids walk in the door! Better still the kids can make them – I haven’t let them loose on this recipe yet.

 

Peanut Butter Cookies
Yields 8
Write a review
Print
Prep Time
5 min
Cook Time
10 min
Prep Time
5 min
Cook Time
10 min
175 calories
13 g
23 g
11 g
7 g
2 g
38 g
75 g
5 g
0 g
9 g
Nutrition Facts
Serving Size
38g
Yields
8
Amount Per Serving
Calories 175
Calories from Fat 98
% Daily Value *
Total Fat 11g
17%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Cholesterol 23mg
8%
Sodium 75mg
3%
Total Carbohydrates 13g
4%
Dietary Fiber 3g
11%
Sugars 5g
Protein 7g
Vitamin A
1%
Vitamin C
0%
Calcium
4%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 100g peanut butter
  2. 150g granola
  3. 1 egg
  4. 1/2 tsp baking powder
Instructions
  1. Mix all the ingredients together.
  2. Bake at Gas Mark 5 for 10 minutes.
  3. Store in an airtight tin, they are best eaten on the day.
Notes
  1. I used my own homemade granola (recipe on the blog) which is wheat free and gluten free if you tolerate oats or use gluten free oats.
beta
calories
175
fat
11g
protein
7g
carbs
13g
more
Dietitian UK https://www.dietitianuk.co.uk/

Chicken Satay Stir Fry

This week I’ve had a sudden creative burst and have been playing around with new recipe ideas. Typically not the best week for it as Miss K has had earache and tummyache, the boy is tired and the baby teething, but cooking and creating is one of my outlets.

I saw a recipe for chicken satay and it got my brain ticking. I wanted the satay taste with plenty of veggies and no skewers (imagine a 3 year old knight enthuisiast of a boy trying to sword fight across the table with his sister, I’d prefer not to visit A&E thanks). Initially I was thinking of cooking it on skewers and then removing them before serving, but that felt like an unnecessary step, plus someone was bound to want to help me with the skewer preparation part. I decided the 3 year old needed both his eyes, so went back to my roots and turned to my trusty wok.

The chicken was marinaded for a couple of hours (mixed up pre-school run) and I prepped the veggies at the same time, then popped them in a ziplock bag in the fridge, which meant this took minutes to cook. You could do this prep the night before and cook dinner in 10-15 minutes.

Dietitian UK: Satay chicken stirfry 1

I totally loved this meal, the rest of the family were all feeling a bit meh, so not feedback from them, except clean plates. This hit my peanut craving right on the head and the leftovers were great the next day with added avocado for lunch. I would add in actual chopped peanuts and have a serving of satay sauce on the side to drizzle over for extra finesse next time. Fresh coriander would also be a winner.

Dietitian UK: Satay chicken stirfry 2

 

Chicken Satay Stir Fry
Serves 4
Write a review
Print
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
358 calories
15 g
106 g
13 g
45 g
3 g
324 g
443 g
8 g
0 g
8 g
Nutrition Facts
Serving Size
324g
Servings
4
Amount Per Serving
Calories 358
Calories from Fat 110
% Daily Value *
Total Fat 13g
19%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 106mg
35%
Sodium 443mg
18%
Total Carbohydrates 15g
5%
Dietary Fiber 5g
20%
Sugars 8g
Protein 45g
Vitamin A
73%
Vitamin C
250%
Calcium
7%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 500g Chicken Breasts
  2. 3 tbsp peanut butter
  3. 1 tbsp soy sauce
  4. 1 tbsp sweet thai chilli sauce
  5. 1 tsp sesame oil
  6. 2 garlic cloves, crushed
  7. 2 tbsp water
  8. 1/2 tsp coconut oil
  9. 1 tbsp water
  10. 3 red peppers thinly sliced
  11. 200g sugar snap peas sliced lengthways
  12. Spring onions (optional I have onion dislikers in my family)
Instructions
  1. Mix the satay sauce, whisking the peanut butter, soy, thai sauce, sesame oil, garlic and water together.
  2. Chop the chicken into bite sized pieces and coat with the marinade.
  3. Cover and place in the fridge until you are ready to cook.
  4. Slice the vegetables and place in a Ziploc bag in the fridge until you are ready to cook.
  5. Heat a wok with the coconut oil or you could use a spray oil.
  6. Add the chicken and cook on a medium heat for five minutes, stirring regularly. Add 1tbsp water to prevent it sticking.
  7. Now add the sliced vegetables. Continue to cook until the chicken is thoroughly cooked through.
  8. Serve with rice or noodles and extra satay sauce on the side.
beta
calories
358
fat
13g
protein
45g
carbs
15g
more
Dietitian UK https://www.dietitianuk.co.uk/