Healthy Living Reality

Tag: fiber

  • Quick and Healthy Kid-Friendly Breakfast-for-Dinner Ideas (Recipes 6–10)

    6. English Muffin Egg Pizza

    290 calories, 17 grams of protein, 3 grams of fiber

    Prep tips: Spread marinara sauce on whole-grain English muffin halves, or use whole-wheat tortilla or sliced whole-wheat bread as a base. Distribute whisked eggs or egg whites. Add sliced tomatoes or diced vegetables and top with low-fat shredded cheese. Toast or broil until the egg is cooked. 

    English muffin pizzas can be topped with any number of great options like eggs, cheese, and spinach.

    Why it’s great: Kids love pizza in all forms, and this is a high-protein, low-fat option with minimal clean-up.

    Nutritional highlights: It’s high in protein and calcium, and adding tomatoes and tomato sauce adds lycopene and fiber. 

    7. Sweet Breakfast Pasta Bowl

    280 calories, 10 grams of protein, 5 grams of fiber

    Prep tips: Toss cooked whole-grain pasta with plain yogurt or Greek yogurt, or use cottage cheese if you prefer. Stir in sliced or mashed banana and fresh or frozen berries, and serve warm or cool. Add a sprinkle of seeds or nuts if desired. 

    Why it’s great: Kids can enjoy a sweet dinner, while grown-ups can appreciate using leftover pasta and fresh or frozen fruit. 

    Nutritional highlights: It’s a source of whole grains, calcium, antioxidants, and fiber. 

    8. Chicken Egg Cups

    250 calories, 20 grams of protein, 2 grams of fiber

    Chicken egg cups freeze nicely and make fun finger foods. Add more egg whites for extra protein, or stir in blueberries for a sweet surprise.

    Prep tips: Chop and cook vegetables like spinach, tomatoes, zucchini, corn, carrots, bell peppers, and peas. Frozen thawed vegetables and leftover vegetables also work. Toss beaten eggs with vegetables in a bowl. On a separate cutting board, dice cooked skinless chicken and place it in sprayed, lined muffin tin cups. Pour the egg mixture over it, and bake for 15-20 minutes or until the eggs are set. Serve on their own or with fruit, whole-grain crackers, or mini bagels.

    Why it’s great: Parents love that it’s high in protein for the kids, low in carbs for adults, and a delicious way for everyone to eat more vegetables. Kids love that it’s a finger food and full of colorful vegetables.

    Nutritional highlights: It has two sources of protein – chicken and egg – and is low in carbohydrates. 

    9. Apple Cheddar Quesadilla

    270 calories, 12 grams of protein, 4 grams of fiber.

    Prep tips: Slice or dice apples. Add low-fat shredded cheddar or any other cheese to whole-grain tortillas. Sneak in diced tomatoes or chopped spinach if desired. Top with another tortilla and toast. Cut into wedges to serve. 

    Fill whole-grain tortillas with cheddar cheese and add sweet apples or colorful vegetables for a wholesome dinner.

    Why it’s great: Kids love quesadillas with melty cheese. Adults can enjoy contrasts like salty, creamy melted cheese and sweet, crunchy apples.

    Nutritional highlights: Calcium for bones, protein and fiber for fullness

    10. Avocado Cottage Cheese Toast Sticks

    320 calories, 12 grams of protein, 5 grams of fiber

    Prep tips: Puree ripe avocado with cooked broccoli florets and low-fat cottage cheese to make a creamy dip. Slice whole-grain bread into strips, toast it, and serve. Alternatively, serve brown rice cakes or whole-grain crackers for dipping.

    Why it’s great: Kids can enjoy a green, creamy dip and the experience of dipping for dinner, while grown-ups can also dip vegetables for additional nutrients. 

    Nutritional highlights: The dip has healthy fats, vitamin E, and protein.

    These five new ideas add more ways to get nutritious, appealing dinners on the table fast. They can fuel growing kids and healthy adults, while bringing comfort and joy due to breakfast elements at dinner. Remember to check recipes 1-5, and watch for breakfast-for-dinner recipes 11-15 coming soon!

  • Peanut Butter vs. Almond Butter, Sunflower Butter, and More: Cost per Nutrient and More Comparisons

    In Episode 1 of our Peanut Butter Adventures, we talked about peanut butter’s popularity in the US. We also talked about some of the features of peanut butter that make it so appealing. It’s versatile, kid-friendly, and nutritious. 

    In this post, let’s talk about two of my favorite topics: nutrition and cost. We’ll look at key nutrients in peanut butter and compare the cost of peanut to the cost of other sources of these nutrients. 

    Nutrition of Peanut Butter

    Peanut butter has 180 calories per 2-tablespoon serving, or slightly more than an ounce. In the Dietary Guidelines, peanut butter counts as a protein and fat. As a plant-based food, it’s cholesterol-free. 

    Many people know peanut butter for its: 

    • 13 grams of heart-healthy unsaturated fats
    • 7 grams of protein
    • 3 grams of dietary fiber

    This serving also has:

    • 16 grams of fat
    • 3 grams of saturated fat
    • 7 grams of carbohydrates
    • 3 grams of sugar
    • 135 mg of sodium

    It’s a fair source of these vitamins and minerals.

    • 70 mg of magnesium (20% daily value)
    • 3 mg vitamin E (20% daily value)
    • 4 mg niacin (25% daily value)
    • 0.6 mg manganese (25% daily value)
    • 0.18 mg copper (20% daily value)

    And it has a bit more. 

    • 30 mcg folate (7% daily value)
    • 0.13 mg vitamin B6 (8% daily value)
    • 200 mg mg potassium (4% daily value)
    • 0.9 mg zinc (8% daily value)

    Remember that these values are estimates. Specific brands can have slightly different values. 

    Almond Butter, Sunflower, and Chickpea Butter as Nutritional and Functional Alternatives to Peanut Butter

    The Centers for Disease Control and Prevention (CDC) say about 6 percent of Americans have any type of food allergy. Among children, about 1 in 50 have a peanut allergy. Almond butter, sunflower seed butter, and chickpea butter are common substitutes. 

    Almond Butter: A Close But Pricey Swap

    Almond butter may be the closest substitute for peanut butter in terms of taste, texture, and macronutrients. It’s far pricier, coming in at about $8-$10 per 16-ounce jar. Here’s a jar of Justin’s Almond Butter – one of the more popular brands. Cashew butter has similar costs and nutritional content. 

    Almond butter is increasing in popularity as an alternative to peanut butter.

    Compared to peanut butter, almond butter has more calcium, with 8% of the daily value per 2-tablespoon serving. Almond butter is high in vitamin E, an antioxidant, though peanut butter is also a good source. It also has more riboflavin (vitamin B2), though it’s a common nutrient that you can find in many foods. 

    Peanut butter has slightly more protein and niacin (vitamin B3). 

    Sunflower Butter: An Option if You Have Peanut and Nut Allergies

    Sunflower butter, like SunButter Organic Sunflower Seed Butter in regular, chocolate, and organic varieties, an option if you’re allergic to peanuts and tree nuts like almonds and cashews. It’s especially high in selenium, a mineral which supports antioxidant function in the body. 

    Sunflower seeds have vitamin E, fiber, and heart-healthy fats.

    Compared to sunflower seed butter, peanut butter is higher in protein and fiber. 

    Chickpea Butter: A Legume-Based Option

    Chickpeas, or garbanzo beans, are legumes, just like peanuts are. Chickpea butter is a little different because compared to nuts, seeds, and peanuts, chickpeas or garbanzo beans are naturally lower in fat. To make chickpea butter, you have to add oil. Check the list of ingredients and nutrition facts panel to see what type of oil it contains. Palm oil and hydrogenated oils can add unhealthy saturated fats. 

    Chickpea butter can be higher in folate than peanut butter. It has more fiber, too. Peanut butter is higher in protein and fat. 

    Cost of Peanut Butter Compared to Peanut Butter Substitutes and Other Foods

    Let’s see how peanut butter compares in cost per nutrient compared to almond butter, sunflower seed butter, and chickpea butter at the prices above.

    Food Item Price ($) Cost per Calorie ($/kcal) Cost per gram Protein ($/g) Cost per gram MUFA ($/g) Cost per gram Fiber ($/g)
    Peanut Butter $2.00 $0.0007 $0.02 $0.02 $0.07
    Almond Butter $8.00 $0.0026 $0.09 $0.04 $0.19
    Sunflower Seed Butter $6.00 $0.0021 $0.06 $0.05 $0.14
    Chickpea Butter $6.00 $0.0026 $0.07 $0.33 $0.11

    Cost of Peanut Butter Compared to Other Nutritious Foods

    How does the cost of peanut butter compare to that of other nutritious foods? Let’s look at chicken for protein at $3 per pound, apples for fiber at $1 per pound, and olive oil at $5 for 16 ounces for healthy fats.

    Food Item Price ($) Cost per Calorie ($/kcal) Cost per gram Protein ($/g) Cost per gram MUFA ($/g) Cost per gram Fiber ($/g)
    Peanut Butter $2.00 $0.0007 $0.02 $0.02 $0.07
    Skinless Chicken $3.00 $0.0067 $0.04 $1.24 $inf
    Apples $1.50 $0.0068 $1.36 $75.00 $0.15
    Olive Oil $5.00 $0.0013 $inf $0.02 $inf

    Convenience of Peanut Butter

    Peanut butter is perfect for storing at home and especially for giving away to needy people. Here are some reasons why. 

    • It’s inexpensive, as we talked about above.
    • It doesn’t need refrigeration before opening or afterwards. 
    • You can eat it on its own or with almost anything. 
    • It’s calorie-dense and fairly small, making it easily portable. 

    Do you like peanut butter? What nutrients do you depend on it for?