09 02 2014
  2:20 am  
     •     
Healthy youth

It takes a lot of energy to keep up with today's busy lifestyle. Between juggling work, family, friends and activities, people are often looking for something to help them keep going. Many are turning to nutritious, plant-based sources of protein, such as peanuts, to help provide long-lasting energy throughout the day.

"By adding peanuts it is easy to make a protein-boosting smoothie, energy-rich waffles, better-for-you burgers, and crunchy kale chips without a lot of salt," says Jennifer Iserloh, chef and certified health coach. "This Peanut Teriyaki Turkey Burger has more ingredients than you would normally expect when building your burger, but the payoff is huge. This meal is a source of vitamins E and A, folate and plenty of heart-healthy compounds that you get from superfoods like peanuts."
For more nutrition information and delicious ways to stay energized, visit www.nationalpeanutboard.org
With 7 grams per serving, peanuts have more energy-boosting protein than any nut. This, along with their more than 30 essential vitamins and nutrients, makes peanuts a superfood.



Crispy Peanut Kale Chips
Serves 4
1 10-ounce bunch curly kale, stems trimmed
Cooking spray
1/2 cup unsalted, dry roasted peanuts, finely chopped
1/4 cup ground flax seed, golden or brown
1/2 teaspoon low sodium jalapeño or chipotle seasoning or 1/4 teaspoon salt
2 egg whites
Preheat oven to 400°F.
Rinse kale under cold water. Dry well with paper towels or dry dish towel.
Coat two baking sheets with cooking spray.
Place peanuts, ground flax and seasoning or salt on sheet of wax paper. Mix with your fingertips.
Place egg whites in large bowl and whisk until foamy with a wire whisk, about 10 seconds. Dip edges of kale leaves into egg then press into peanut mixture. Transfer kale leaves to baking sheets; spread out so leaves aren't touching. Coat tops of leaves with a layer of cooking spray.
Bake 10 to 12 minutes, until leaves crisp and peanuts are golden. Cool 1 minute before serving.



Peanut Berry Waffles
Serves 4, makes 8 waffles
1 cup whole wheat pastry flour
1 cup peanut flour
3 tablespoons granulated sugar
1 tablespoon baking powder
4 egg whites
1/4 teaspoon salt
2 cups skim milk
1/2 cup unsalted, dry roasted peanuts, finely chopped
Cooking spray
1 cup fresh or frozen blueberries
Preheat waffle iron according to manufacturer's instructions.
Place flours in large bowl along with sugar and baking powder. Mix well and set aside.
Place egg whites in large bowl along with salt. Using an electric mixer, beat egg whites on high about 1 minute until fluffy and cling to bowl.
Add milk and peanuts to bowl with flour mixture.
Using wire whisk, whisk flour mixture into milk until just combined; there will be small lumps. Fold in 1/2 cup egg whites, using rubber spatula, until well combined. Gently fold in remaining egg whites until just combined; batter should be light and fluffy.
Coat inside of waffle iron with cooking spray. Place a heaping 1/2 cup mixture onto waffle iron, spreading it out slightly with rubber spatula. Top with 2 tablespoons blueberries and close the lid. Cook for 3 to 4 minutes, until waffle is cooked through but still soft to the touch. Transfer to plate. Repeat with remaining batter.
Cool waffles completely before storing in an air-tight container on the countertop for 3 days. To freeze, transfer cool waffles to large zipper lock bag and freeze for up to 3 months.



Peanut Teriyaki Turkey Burgers
Serves 4
2 cups baby spinach
1 clove garlic, quartered
1/2 cup reduced-fat mayonnaise
Zest of 1 lemon
1 tablespoon lemon juice
1/2 cup unsalted, dry roasted peanuts
1 8-ounce container mushrooms, such as button and cremini
1/2 pound ground turkey breast meat
2 tablespoons teriyaki sauce
Cooking spray
4 large romaine lettuce leaves or 1 cup packed baby spinach leaves
1 ripe avocado, thinly sliced
4 5-inch whole wheat pitas

Place spinach and garlic in a food processor. Process until spinach is finely chopped. Add mayonnaise, lemon zest and lemon juice; blend again to smooth. Transfer to container and clean food processor bowl.
Preheat oven to 400°F.
Place peanuts in food processor and pulse until they are finely chopped. Add mushrooms and pulse again 10 to 15 times until finely chopped. Add turkey meat and teriyaki sauce, and pulse until just combined; mixture should be sticky and moist. Form into four equal patties, and place on plate or waxed paper.
Heat large skillet over medium high heat. Pull skillet off heat and coat with cooking spray.
Add burgers and place back on heat. Cook without moving for 4 minutes until a golden crust forms. Spray tops of burgers with a thin layer of cooking spray and flip. Cook four minutes more then slide skillet with burgers into oven. Bake 20 to 25 minutes until burgers are cooked through and no longer moist in the center. Set aside.
Layer one romaine lettuce leaf or 1/2 cup baby spinach leaves into each pita along with a few slices of avocado. Spoon in two tablespoons mayonnaise mixture. Slide burger in and serve immediately. Use toothpick to hold pita together, if needed.



Peanut and Cherry "Sundae" Smoothie
Serves 2
1 cup frozen cherries
1 cup reduced-fat, plain Greek yogurt
1 cup fresh, prewashed baby spinach leaves, packed
1 cup skim milk
1/4 cup unsalted, dry roasted peanuts
1/2 teaspoon vanilla extract
4 ice cubes
Place all ingredients in blender and process until smooth. Serve immediately.



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