I love peanut butter, any nut butters for that matter. I could eat them straight from the jar with a spoon, sometimes I do, but it’s not recommended as it adds up. Peanut butter is a fat and fat is expensive when it comes to caloric value. What this means is that you are not eating much of it and it doesn’t really fill up your stomach the same way that carbs do, but it comes at a whooping price of 9 calories per gram as opposed to 4 calories for carbs. So, you want to be mindful with it. Not that fat makes you fat, but anything in excess will add on weight. So, what I like to do is find alternatives.
If you haven’t heard of peanut butter flour or powdered peanut butter you are missing out big time! Essentially, it is peanuts turned into powder by squeezing out the fat and dehydrating what’s left. This type of powdered peanut butter will be very low in fat and most times will have some sugar and salt added to it. Not a significant amount, so I am not too concerned about it, as I am not consuming large amounts of it. I have tried PB2 and today I have used Tru-nut. I have also found an alternative that has nothing added, just defatted roasted peanuts that have been dehydrated by Protein Plus. You can reconstitute these powders to obtain peanut butter or you can use them in baking. I’ve opted for baking today.
Have you ever had commercially made peanut butter cookies? Like the President’s choice cookie chips ? If you have, you know what kind of deliciousness I am talking about. They are sweet and salty at the same time, they are crumbly and oily. They are so delicious you can eat the whole bag in one sitting. But as you do it, you have to fully realize that it is not doing you any good. You might even peak at the nutritional value label and realize that just 5 of those cookie chips (a measly 28g) packs 150 calories. Besides nobody buys a pack of cookies and then weighs out 28g to eat! That’s ludicrous, no? You open up a bag and eat the whole damn thing because it tastes so good! But, by the time the bag is empty you will have consumed 900 calories all from sugar (90g) and fat (54g), oh wait, there is some protein (24g) in there from peanuts, I guess 😉 In any case, that’s me, if I allow myself to have these at home. Maybe you, the reader, can stop at 28g and call it a day, I know I can’t. So I don’t buy them, I make my own. Are they as good tasting as the PC brand? To me, they are and I am able to stop at one serving.
- Serves: 11
- Serving size: 50g
- Calories: 131
- Fat: 4
- Carbohydrates: 14
- Sugar: 2
- Fiber: 5
- Protein: 13
- Put the liquid egg whites and stevia in a food processor and blend on high until the egg whites form stiff peaks.
- Add the kidney beans and blend well. You will end up with tiny little specks of the dark skin of the beans, but those will almost unnoticeable after the cookies are baked. And here is an image to prove that this recipe really calls for kidney beans. Trust me, you will not taste them!
- Add the Peanut Butter Powder, Baking Powder, Stevia, Vanilla and Peanut Butter.
- Blend well until you get a nice consistent mixture.
- Spray your cookie sheet with coconut oil and form flat rounds with your batter.
- Pop in the oven at 350 degrees for 20 minutes or until your cookies have reached the desired crispness. .
My Peanut Butter Cookie Thins per serving of 50g: 131 cal, 13g protein, 3.7g fat, 14.4g carbs (2g sugar and 5g fibre)
PC Peanut Butter Cookie Chip per serving of 28g : 150 cal, 4g protein, 9g fat, 15g carbs (10g sugar and 1g fibre)
You get more bang for your buck eating my cookies in all respects! For a portion almost 2 as big you get less calories, less sugar, less fat, more protein and more fibre. I think I know what I am making next time I get a sweet tooth! And BTW, you tested them with somebody who doesn't know what's in them I guarantee you that they will not pick kidney beans and the main ingredient!