230 Part III: Simple Recipes to Enjoy Anytime
Peanut Butter and Chocolate
Temptations
Peanut butter and chocolate are at the top of the list when it comes to favorite
flavors. Chocolate is made from cocoa beans, the most eaten bean in the
world. After it’s dried and pounded into cocoa powder, this taste sensation
is used in innumerable desserts and dishes. For smoothies, sugar-free
chocolate syrup works the best. It gives you that chocolatey flavor but none
of the calories.If you have a peanut allergy, or just want some more variety, try almond,
cashew, or walnut butter. They all have about 100 calories and 3 grams of
protein per tablespoon. Because they’re high in calories, watch your portion
size!T Smooth Peanut Banana
Peanut butter and bananas are such a delicious combination that even Elvis famously
made sandwiches with them. Creamy, nutty, and fruity; what else could you ask for?
Not all peanut butters are the same. Some have sugar and hydrogenated oils added, so
look for natural peanut butter that contains only peanuts and a dash of salt.Stage: Smooth foods
Preparation time: 5 minutesYield: 1 serving (1 cup)(^1) ⁄ 4 cup plain calcium-enriched soy milk
1 tablespoon creamy natural peanut butter
(^1) ⁄ 4 cup sliced bananas
(^1) ⁄ 2 cup plain nonfat yogurt
(^1) ⁄ 4 cup ice
1 packet sugar substitute, or to taste
Place all ingredients in a blender and blend well.
Per serving: Calories 210 (From Fat 80); Fat 9g (Saturated 1g); Cholesterol 5mg; Sodium 150mg; Carbohydrate 26g
(Dietary Fiber 2g); Protein 10g; Sugar 15g.