Cancer Fighting Kitchen: Peanut Butter and a Recipe for Oatmeal-Peanut Butter Trail Bars
Peanut butter is full of protein and has unsaturated fat. It helps tame cholesterol therefore lowering heart disease because of its fats (it is the same fat that is in olive oil) and sterols, which also fend off colon, prostate and breast cancers. Peanut butter is also a good source of resveratrol, the antioxidant that red wine is famous for. Peanut butter is also rich in vitamin E and is rich in the bone-building mineral boron. It also have a gram of fiber in every tablespoon. All of these health benefits for about 20 cents or less a Tablespoon. Just watch to make sure they are not sweetened too much with corn syrup or sugar. Since it does contain almost 100 calories per tablespoon, you do still have to limit your portions, however, and use only 1-2 Tablespoons at a time. Here is a recipe for trail bars that are a bit more healthy than those you can buy in the store. Peanut butter stands in for the butter.
Oatmeal-Peanut Butter Trail Bars
1/2 cup whole wheat flour
1 tea. cinnamon
1/2 tea. baking soda
1/8 tea. salt
1/2 cup peanut butter
1/2 cu firmly packed brown sugar
1/3 cup honey
2 egg whites
2 Tab. canola oil
2 tea. vanilla extract
2 cups old-fashioned rolled oats
1 cup dried cranberries or raisins
1/2 cup coarsely chopped walnuts or almonds
1/2 cup bittersweet and semisweet chocolate chips
Preheat oven to 350deg. F. and grease a 9 x 13 inch baking pan with Pam. Whisk flour, cinnamon, baking soda and salt in a bowl. Beat the peanut butter, sugar and honey in a bowl with an electric mixer until well blended. Blend egg and egg whites with a fork in a small bowl. Add eggs to peanut butter mixture, along with the oil and vanilla. Beat until smooth. Add flour mixture and mix. Mix in oats, dried fruit, nuts and chocolate chips. Scrape batter into baking dish in an even layer. Bake bars until browned and firm to the touch, 20-25 min. Let cool and then cut into 24 bars.
One serving is one bar.
175 calories, 4g protein, 24g carbohydrates, 2g fiber, 8g fat,