Powdered Peanut Butter: What It Is and How to Use It
Today's edition of "Small Changes, Big Results" is about one of our all-time favorite food finds: powdered peanut butter! We will not rest until everyone knows about its calorie-saving ways...
Powdered Peanut Butter vs. Traditional Peanut ButterThe Basics What's the difference between powdered peanut butter and the traditional peanut spread most of us grew up with? It's simple: Powdered PB is made from defatted peanuts, which are exactly what they sound like -- peanuts with all the excess fat squeezed out of 'em. The end result is a dry powder rather than an oily spread. It still tastes like peanuts, because it's still made from peanuts. Brilliant!
Unlike regular PB, powdered peanut butter used to be a little tricky to track down. But these days, you can find it on supermarket shelves next to the ordinary nut butters! Look for powdered peanut butter made by PBfit, Peanut Butter & Co., Just Great Stuff, and PB2. When in doubt, order online... Here's a great deal on Amazon.
The same amount of standard peanut butter, on the other hand, has around 195 calories, 16g total fat, (3g sat. fat), 140mg sodium, 7g carbs, 2g fiber, 3g sugars, and 7g protein (SmartPoints® value 6*).
The serving sizes aren't exactly equal -- once you mix a serving of the powder with water, you'll have 1 - 1 1/2 tbsp. of actual peanut butter. But still... The powdered stuff has at least 50 percent fewer calories and 80 percent less fat than traditional PB. That's amazing!
But what makes powdered PB come out on top here is that it's much more versatile than regular peanut butter. You can use the powder in all sorts of unexpected places. Add a tablespoon or two to pancake mix, blend some into smoothies and shakes, add it to your growing oatmeal, or bake it into your favorite treats… anywhere you'd like a bit of PB flavor! The powder blends in seamlessly (unlike gloppy PB), and a little goes a long way...
5 Fast Meal & Snack Ideas
1. PB&J YogurtMix 1 1/2 tbsp. of the powder into a 5.3-oz. container of fat-free vanilla Greek yogurt; then top with 1/3 cup raspberries or sliced strawberries. Only about 175 calories, plus about 18g protein (Freestyle™ SmartPoints® value 5*: SmartPoints® value 5*)!
2. Mini PB Chocolate PiesBake 3 mini fillo shells until crispy. Mix 2 tbsp. of the powder with 1 1/2 tbsp. water. Fill the shells with the PB, and top each with 5 mini semi-sweet chocolate chips. Just 95 calories (Freestyle™SmartPoints® value 3*; SmartPoints® value 3*).
3. Creamy PopsiclesBlend 1/2 cup powdered PB, 2 cups frozen banana slices, 1 cup plain fat-free Greek yogurt, 1 tsp. vanilla extract, and 2 no-calorie sweetener packets. Fill 6 popsicle molds, and freeze. Each pop has just 103 calories (Freestyle™ SmartPoints® value 1*; SmartPoints® value 1*). Yes!
4. Savory Peanut SauceCombine 1 1/2 tbsp. powdered PB, 1/4 cup unsweetened almond milk, 1 tsp. honey, 1/2 tsp. lime juice, and 1/4 tsp. crushed garlic; whisk until smooth. You'll get two servings, each with 35 calories (Freestyle™ SmartPoints® value 1*; SmartPoints® value 1*). Drizzle it on chicken, veggies... or both!
5. PB Cannoli ConesMix 1 tbsp. powdered PB, 1/4 cup light ricotta cheese, 1 packet no-calorie sweetener, and a drop of vanilla extract. Scoop it into a sugar cone for one heck of a decadent dessert... only 135 calories (Freestyle™ SmartPoints® value 5*; SmartPoints® value 5*).
Hungry for More Powdered Peanut Butter Recipes?
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Chew on this:
Did you know January is National Oatmeal Month? Here's a collection of oatmeal recipes with huge portion sizes and small calorie counts!
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