A peanut butter oatmeal smoothie is the perfect way to start your day. It’s a quick and easy vegan breakfast or snack option that contains a lot of protein and fiber. Besides the creamy texture and prominent peanut flavor, this smoothie comes together with a handful of pantry staples, including oats, peanut butter, and banana. It’s a great smoothie to have along your weight loss journey, serving as a filling breakfast option during busy mornings.

If you are not a fan of oatmeal but want enjoy the health benefits of oats, blending them into a smoothie is a great way to do that. Oats offer protein, fiber, and complex carbohydrates, and some studies indicate that they may aid digestion and benefit heart health. Don’t worry about the oats making the smoothie taste too dry or grainy. While they may add a slightly grainy texture to the smoothie, the creaminess of the banana and peanut butter make this smoothie very enjoyable to drink. To make the smoothie extra creamy and almost milkshake-like, make sure to peel, slice, and freeze the bananas overnight. Frozen bananas are the ticket to the perfect smoothie!

When it comes to which oats to add to this smoothie, you should choose rolled oats or quick oats. Both varieties are great because they are soft and chewy, therefore they blend easily. Do not use steel cut oats, unless you want an unpleasant smoothie drinking experience. Because oats are great sources of fiber, they help fill you up and keep you from snacking between meals. That’s great news for your weight loss efforts!

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For people living with Crohn’s disease, it can be difficult to stick to a healthy eating plan when you’re on the go. You probably won’t find Crohn’s-friendly snacks from gas stations or convenience stores. That is why health experts encourage you to always pack snacks that are safe and healthy for your condition. 

Each person living with Crohn’s disease has their own particular food tolerances and taste preferences. It is necessary to keep track of what you eat because certain foods may affect the digestive tract differently. While there is no specific diet for Crohn’s disease, there are nutrient-dense foods that are beneficial to consume if you have the condition. It can be beneficial to keep a food journal, as monitoring which foods make your gut happy vs. unhappy can help you choose better meals and snacks moving forward. Additionally, eating the right foods can help you manage digestive flare-ups. 

Although there isn’t a perfect diet to follow if you have Crohn’s disease, you can consult with a dietitian for help. Consider experimenting with the following Crohn’s-friendly snacks that are tasty and easy to digest. 

Rice Crackers

Rice is one of the most tolerated sources of carbohydrates if you have Crohn’s disease or ulcerative colitis. Health experts consider it an IBD-friendly food, noting that most people do not experience gut inflammation after eating it. When buying rice, make sure to purchase low-fiber white rice because brown rice and wild rice may not benefit your condition. You can easily make rice cakes, rice crackers, and rice pudding with rice. Purchase unsalted rice crackers from the store and top it with avocado, peanut butter, or hummus for a filling, Crohn’s-friendly snack. 

Bananas

Bananas are easy to enjoy if you have Crohn’s disease, and they make for an easy travel snack, no matter what symptoms you experience. Pack one or two in your bag and get on the move! According to dietitians, you can eat bananas at almost any stage of ripeness, except for the very green types. Bananas are truly the exception if you have Crohn’s disease because they are easy for the body to digest. You can add more protein and healthy fats by pairing them with some healthy peanut butter. 

Hummus

If you want a higher-calorie snack option, this classic chickpea dip can be a great option, especially if you have a hard time maintaining weight. A small container of two to three tablespoons of hummus is a perfect on-the-go snack that is Crohn’s-friendly. Since you probably do not want to eat hummus with a spoon, cohoe some crackers that don’t aggravate your digestive system. As mentioned earlier, rice crackers can be a great option, but plant pretzels can also help you avoid a flare-up. 

Applesauce 

People with inflammatory bowel disorders typically have to avoid raw fruits, but cooked fruits without peels are usually fine, more often than not. Applesauce is very easy to digest and safe to eat, especially after a flare-up. Applesauce contains lots of potassium and vitamin C, especially if you make your own applesauce. Store bought applesauce can be tricky because a lot of it contains added sugar. You can make your own by clicking here, or you can search for healthier varieties in the store. 

Avocado

According to dietitians, avocado is one of the best superfoods for people living with Crohn’s disease. It contains lots of unsaturated fats and other nutrients, including potassium, vitamins C & E, and magnesium. Similar to bananas, avocados are very easy for the body to digest and tolerate. Avocados are also versatile, and you can eat them fresh with a little sea salt, pureed on top of rice crackers, as guacamole, or incorporate them into smoothies. 

Peanut Butter On Toast

If you have Crohn’s disease, ulcerative colitis, or another inflammatory bowel disease, you should obtain your dietary fat from heart-healthy sources. Nut butters, nuts, seeds, avocado, and olive oil are great sources of heart-healthy fats. Peanut butter on toast is a great snack if you have Crohn’s, but make sure that the bread fits within a low-residue diet. Low-fiber white bread tends to be a better option for people with Crohn’s disease, especially if symptoms are severe. If you don’t enjoy peanut butter, you can opt for cashew butter, almond butter, and other nut butters.

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Are you as obsessed with peanut sauce as we are? It’s one of our favorite sauces to put on almost everything. Peanut sauce goes great with Buddha bowls, stir-fried noodles, or as a dipping sauce for rice wraps or raw veggies. It is truly one of the best sauces/condiments you can have in your kitchen, only if you are not cleansing. Once you finish your cleanse, though, feel free to start serving this with every dish you make.

Aside from the addictive flavor, the best thing about this peanut sauce is how easy it is to make. In fact, we feel silly even explaining how to make it. You can prepare it one of two ways: blend the ingredients together in a blender, or whisk the ingredients together in a bowl. That’s pretty much it. If you blend the ingredients, your sauce will be smoother and creamier, whereas whisking the sauce in a bowl will yield a slightly chunky consistency. No matter which preparation method you choose, the sauce is just as delicious.

Now, the most important ingredient in this sauce is the peanut butter. Don’t just grab any peanut butter from the store. Take your time and invest in this sauce by choosing a high-quality peanut butter with minimal ingredients. You don’t need added sugars, extra sodium, preservatives, or anything of the like. Lastly, don’t buy chunky peanut butter because you want this sauce to be as smooth as possible.

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Good snacks are the cornerstone of any road trip. Not only do they keep the people riding in the car satiated during the drive, but they also make it so you don’t have to stop for food. At the same time, many people think road trips are synonymous with unhealthy eating. From chips and jerky to fast food meals and sodas, a road trip can be quite unhealthy. This article aims to correct that course and provide you with nutritious and delicious snacks for road trips. 

Rather than resorting to packaged snacks that have tons of preservatives, sodium, and artificial sweeteners, choose snacks that have protein, healthy fats, and complex carbs. Eating poorly and irregularly while sitting for hours in the car can lead to several digestive issues, including bloating and constipation. That makes snacking on healthy foods all that more important. Below, you’ll find some of the healthiest snacks to pack for your road trip. Keep in mind that you may also be able to use these snacks for plane travel. Let us know if you already use these snacks and which ones you think you may use the most. 

Dried Fruit

Before we endorse dried fruit as a healthy snack, there is a disclaimer we have to make. Dried fruit can be healthy if you choose the right varieties. Choose dried fruit that is free of preservatives (like sulfur dioxide) and added sugars. Dried mangos, apricots, figs, dates, raisins, cranberries, apples, and more are rich in vitamins, minerals, and antioxidants. Plus, dried fruit contains natural sugars, so you won’t crave unhealthy sweet treats. 

Energy Bites

If you are familiar with our website, then you know we love to share energy bite recipes. You peruse our snack section for those bite recipes by clicking here. Energy bites, though they are small, pack a nutritional and filling punch. They are calorically dense, so you make sure that you only eat one or two at a time. They typically contain nuts, dried fruit, cacao powder, nut butter, dates, or similar ingredients. Make sure to freeze them before you leave and keep them in a cooler so they remain firm. 

Roasted Chickpeas

Chickpeas are excellent sources of protein, magnesium, fiber, folate, and zinc. You don’t necessarily want to open a can of chickpeas and dive in with a spoon, though. That’s why roasted chickpeas make for the perfect on-the-go snack. You can coat them in about any seasoning blend because chickpeas easily take on flavors. Click here for a great recipe for chickpea snacks. 

Grapes

This fruit comes jam-packed with lots of nutrients, and they are easy to take on the go. Not only are grapes filling, but they also contain lots of vitamin C, antioxidants, and resveratrol, which helps to protect the heart and may even ward off cancer. Grapes are also rich in potassium, which works to reduce sodium levels to help lower blood pressure. 

Hummus And Vegetable Sticks

Slice up some celery, carrots, and bell peppers before you hit the road and pack them in containers. Store your hummus in a separate container, or simply purchase hummus from the store and keep it in that container. If you have a long trip and need energy, the combination of these veggies and hummus provides lots of protein and fiber. The only thing to keep in mind about hummus from the store is that it can contain lots of sodium. Just remember to read the labels when selecting your hummus. 

Fresh Fruit And Nut Butter

When you’re driving on the open road, you need high-fiber, protein-rich snacks to keep energy levels high. You also need to keep bowel movements regular, which can be difficult during the inactivity of a road trip. Fruits like strawberries, bananas, and apples go great with protein-rich nut butters like almond butter or peanut butter. Some nut butters are even sold in single-serve pouches, which are perfect for road trips.

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For most people, the love affair with peanut butter begins with a childhood favorite: the peanut butter and jelly sandwich. Others fell in love with peanut butter on celery sticks or apple slices. Since those early introductions to peanut butter, you probably found other uses for the creamy, protein-rich treat. However you use it, peanut butter delivers great flavor and texture, but it has a lot more competition now. 

Other nut and seed butters offer more diverse nutritional profiles and often taste better than classic peanut butter. Additionally, many nut and seed butters tend to be less processed and less sugary, making them better for your body. Plus, about three million people in the U.S. are allergic to peanuts, but they can take advantage of other nut and seed butters. Cashew, almond, walnut, sunflower seed, pumpkin seed, and pistachio butters exhibit more unique flavor profiles and textures. They also tend to have more heart-healthy fats, fiber, and protein than your average peanut butter. Finally, many of these nut and seed butters tend to be easier to digest than peanut butter. Continue reading to see which nut and seed butters you should consume to increase your protein intake. 

Walnut Butter

Walnuts are naturally rich in omega-3 fatty acids, which boost the health of your heart and brain. Omega-3s may also lower inflammatory markers in the body. Although walnut butter may have a lower protein content than peanut butter, it is a better choice because of the omega-3 content. Walnuts contain more heart-healthy antioxidants than other nuts, including almonds and peanuts. You can find walnut butter at your local health food store or order it online. 

Sunflower Seed Butter

Super smooth and undeniably delicious, sunflower seed butter is easily spreadable and pairs well with oatmeal and smoothies. This is a great alternative to nut butters if you have a nut allergy. Sunflower seed butter boasts an impressive nutritional profile, offering large amounts of magnesium, copper, fiber, protein, niacin, and vitamin E. Get creative and put it on top of a warm baked sweet potato for a complex carb, healthy fat, and protein combo!

Almond Butter

Almond butter is probably the most popular alternative to peanut butter. It has a naturally sweet flavor profile, thick texture, and high protein content. It does rank below peanut butter on the protein scale, but it contains more vitamin E, manganese, copper, biotin, calcium, iron, magnesium, and monounsaturated fats than peanut butter. Incorporate almond butter into smoothies, desserts, oatmeal, or slather it on celery sticks and apple slices. 

Cashew Butter

Cashew butter is very decadent, but it is slightly thicker than peanut butter. It exhibits a toasty flavor profile that pairs well with multigrain bread and dates in vegan desserts. You can even add cashew butter to curries to make them extra rich. Offering about six grams of protein per ounce, cashew butter ranks a little lower than other nut butters on the protein scale. It does, however, offer lots of phosphorus, copper, magnesium, zinc, and manganese. 

Tahini (Sesame Seed Butter)

Commonly known as tahini, sesame seed butter is a go-to ingredient in Middle Eastern and Mediterranean cuisine. It has a delicate nutty flavor that goes great in sauces, marinades, dressings, and even desserts. Tahini is naturally rich in protein, but it also contains iron, manganese, magnesium, calcium, phosphorus, and zinc. It also contains vitamins B1, B3, and B6, in addition to selenium and monounsaturated fats that help to reduce inflammation. 

Pumpkin Seed Butter

You wouldn’t think about pumpkin seed butter being a thing because people typically eat pumpkin seeds whole. If you want to try something new, pumpkin seed butter shares a similar profile to sunflower seed butter, but it’s very rich in zinc. This nutrient is necessary to optimize immune function, so a spoonful of pumpkin seed butter may help you meet your RDI. It can have a slightly bitter flavor profile, but you can incorporate raw agave nectar or maple syrup to sweeten it up. 

Pistachio Butter

Rich in vitamins like B6, pistachio butter is a luxurious spread that you’re bound to love. Vitamin B6 is an integral nutrient for optimal brain and heart health, but it also enhances immune function. Pistachio butter contains more potassium than other nut and seed butters, in addition to protein and amino acids like L-arginine, which is necessary for blood circulation. Pistachio butter is great in savory applications like pesto.

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Word to the wise: these bars are extremely addictive and delicious. You’ve been warned…now we can proceed with the recipe so you can have some energy-filled mornings. They are simple and use a collection of nutritious and filling ingredients. Because the recipe calls for flaxseed meal and almond meal, these bars are vegan and gluten-free. Although they are not cleanse-approved, they are the perfect go-to snack or breakfast item once you finish cleansing.

When you buy peanut butter, it’s best to opt for the organic natural varieties that don’t contain excess sugars and preservatives. You’ll notice that these jars contain a thin layer of oil on top of the solid peanut butter. It does require mixing before you can use it, but this is the peanut butter you want. Once you mix up the peanut butter and you no longer see an oily layer on top, it’s ready to add to these breakfast bars.

These bars are not meal replacements, but they can go well with other fruit in the morning. You can always cut the baked bars into smaller squares if you prefer to eat them as little snacks during the day. However you decide to eat them, we hope you love them as much as we do.

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Diving into a bowl of ice cream doesn’t mean that you have to consume dairy or a long list of unhealthy ingredients. Making your own ice cream is fun, easy to do, and requires a select few ingredients. This recipe embodies that statement, and it’s about to change your life. We do have to tell you that this is not raw vegan, so you cannot enjoy it while cleansing. Once you finish cleansing, however, you can enjoy this peanut butter banana nice cream.

The crazy thing about this recipe is that there are only two ingredients: bananas and peanut butter. The only other piece of equipment you need is a food processor to blend it into a creamy ice cream. You can make this recipe in a high-speed blender, but it needs to be a high-speed blender. No offense to any weak or slow blenders out there, but they simply won’t get the job done. Whether you use a blender or a food processor, it will take a couple minutes to fully puree the frozen bananas. You may even have to scrape down the sides a few times to make sure that your ice cream is perfectly smooth. We like chunky peanut butter, but not chunky ice cream!

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Overnight oats are all over Pinterest boards and Instagram videos show how easy it is to make them. Some people think oats are bland and boring, but you have to dress them up a bit to maximize flavors. That’s one of the reasons overnight oats work so well. Because the jar of ingredients sits in the fridge overnight, the flavors intensify and create harmonious marriages by the time you eat it. You can grab it from the fridge, add some optional toppings, and take it on the go with you. That’s why overnight oats are perfect for anyone who wants to save time in the morning.

One of the reasons why we love oats is because they contain a lot of complex carbohydrates, fiber, and protein. They help keep you full until your next meal, reducing your cravings and unhealthy snacking habits. The slow release of energy is the reason why you don’t crash after you eat a cup or bowl of oats. This is excellent if you need to remain productive. This recipe calls for oats, peanut butter, chia seeds, unsweetened almond milk, cinnamon, and banana. That’s it, folks. Just try to purchase all natural peanut butter that doesn’t contain added sugars, flavors, and excess sodium.

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Sometimes you need a snack pronto! You don’t know why, but the hunger strikes and you need to satisfy that hunger before you make unhealthy food choices. Lucky for you, these peanut butter balls only take 10 minutes to make! You won’t regret making this at all, especially when that afternoon slump hits. You can thank us later.

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Peanut butter, as we know it today, was invented by Dr. Ambrose Straub of St. Louis, Missouri. He made it for elderly patients who could not chew so well but still needed hi-protein food that didn’t involve meat. Dr. Straub went on to patent a peanut grinding mill in 1903 and one year later peanut butter was introduced to the public in the United States at the 1904 St. Louis World’s Fair.

Today, peanut butter must be at least 90% peanuts to use the term “peanut butter.” More than 50% of the peanut crop in the United States is used for peanut butter production.

Health Benefits

Peanuts are rich in energy and contain many nutrients, antioxidants, minerals, and vitamins that are very beneficial for your health. They contain mono-unsaturated fatty acids that help to lower “bad cholesterol” and increase “good cholesterol”. A diet that is rich in monounsaturated fats helps prevent coronary artery disease and stokes.

Peanuts are also a great source of protein. They contain quality amino acids that aid in the growth and development of muscles. These nuts also consist of healthy minerals such as copper, potassium, calcium, iron, magnesium, and zinc.

High in vitamin E, peanuts contain about 8g per 100g of nuts. Vitamin E helps strengthen the cell membrane of the mucus membranes and skin by protecting our bodies from harmful oxygen free radicals. Peanuts also contain B-vitamins that promote brain health and blood flow to the brain.

Resveratrol is an antioxidant that is found in peanuts and helps protect the body against cancers, heart disease, Alzheimer’s disease, and viral infections.

A handful of peanuts provides the recommended amount of phenolic anti-oxidants, protein, minerals, and vitamins.

Health Risks of Peanuts

The peanut, of all nuts, is very hard on the digestive system.

Peanuts, if not masticated well, can lodge in the intestines and contribute to diverticulitis and diverticulosis. So if you eat peanuts or will continue to eat them, make sure to chew them well.

Roasted peanuts contain excessive amounts of salt and can cause headaches as a result.

One of the worst oils to consume or use for cooking is peanut oil. However, peanut oil is far better or salubrious than cottonseed, canola, and soybean oil.

Health Risks of Peanut Butter

Aflotoxin – a known cardinogen – is found in virtually all peanut butter brands on the market.

“A study was performed by Consumers Union showed that the major brands such as Jif, Peter Pan, and Skippy had less of the aflotoxin than store brands. The biggest offender turned out to be the freshly ground peanut butter in health food stores, which had ten times the levels of the major brands. The U.S. government allows no more than 20 parts per billion (ppb) of aflotoxin, which members of the health field feel is too high. According to Consumers Union, eating levels that contain an average of 2 ppb of aflotoxin every 10 days will result in a cancer risk of 7 in a million. This is a higher risk that exists from most pesticides in foods.” – Dr. Myles H. Bader

Peanut butter also contains hydrogenated oil. The process of hydrogenation keeps the oil in suspension. Hydrogenation made peanut butter one of America’s most popular foods. However, hydrogenation plays a role in the development of major diseases that impair overall health and wellbeing.

Peanut sauce is a favorite product in Asian culture. Thai restaurants use peanut sauce to top some of their dishes and also use it as a salad dressing. Peanut sauces are very sweet due to the use of white table sugar. If you eat peanut sauce just a few times a year, there’s really no major cause for concern.

Healthier Alternatives

Today, we have a variety of exceptional peanut butter substitutes on the market that can be found at most good health food stores. Alternative and healthier butters include:

• hemp seed butter
• almond butter
• hazelnut butter
• pistachio butter
• walnut butter, and
• cashew butter

You can even make these alternative butters at home by simply soaking your choice of seeds or nuts overnight and then blending it in a mixer.

Hemp seed butter by far would have to be the best alternative butter on the market that you could consume. It is a great source of amino acids (for purposes of protein), contains all 3 beneficial essential fatty acids (Omega 3, Omega 6, and Omega 9), and contains moderate amounts of minerals and trace elements. It has a great taste as well.

Almond butter is also a great tasting butter, as well as cashew butter. These butters are great for sandwiches, for crackers, and vegetable sticks. Also, they are not hard on the digestive system like peanuts.

Beanut butter is not a better substitute for peanut butter. Beanut butter is really soybean butter. Soy, too, is hard on the digestive tract and that’s why it should only be eaten on rare occasions.

Dherbs Solutions

There are a few major alternative butter manufacturing companies listed in our Alternative Diet and Lifestyle Manual Alternative Diet and Lifestyle Manual (ebook)l (under “Alternative Food Brands”).

Thank you for reading!

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