March 24, 2000
happening
& Healthy
Pair peanuts and prunes for healthy snacks your family will love.
Busy parents know how difficult
it is to keep the cupboards stocked with snack foods. It's hard
enough to find foods your kids will eat without having to worry
about the nutritional value.
So why not take a little time to make snacks your whole family will enjoy? By combining the natural sweetness of California prunes with crunchy peanuts or all-American peanut butter, you can create some fun after-school munchies to curb kids' hunger and keep them healthy too.
Since peanut butter and prunes are nutritious ingredients that are easy to keep on hand, you'll be ready to whip up snacks with only a moment's notice. And when the weather keeps you indoors, turn cooking into rainy-day fun. Have your children measure out ingredients and help prepare these goodies.
Here are some easy recipes that take only moments to prepare and will have your whole family asking for more.
Prunes Are Plum Good
¨ Prunes are dried plums.
¨ A recent research study conducted by the U.S.D.A. Center on Aging at Tufts University in Boston, ranked prunes highest in antioxidant activity among the most commonly eaten fruits and vegetables. Antioxidants are compounds that neutralize the damaging effects of oxidation and may help prevent the development of heart and lung diseases, some cancers, cataract formation and the effects of aging.
¨ Prunes contain vitamins A and C, potassium, magnesium, iron and fiber.
¨ Prunes have no sodium or fat.
For additional recipes with prunes, send a business size self-addressed, stamped envelope to: Get into the Goodness-FAMF, 5990 Stoneridge Drive, Suite 101, Pleasanton, CA 94588. You can also log on to www.prunes.org for other recipe ideas.
Spread the News-Peanuts and
Peanut Butter Are Good for You
¨ Peanuts and peanut butter are good sources of natural folic acid, a B vitamin. Folic acid can help prevent birth defects when women get sufficient amounts during the earliest weeks of pregnancy. Folic acid also may reduce the risk of heart disease and some types of cancer.
¨ Recent research shows that eating nuts and legumes on a regular basis as part of a low-fat diet may help reduce the risk of heart disease.
¨ Peanuts and peanut butter are good sources of protein, natural folic acid, vitamin E, niacin, phosphorus and magnesium.
¨ Peanuts and peanut butter contain mostly unsaturated fats, which have been shown to lower LDL-cholesterol levels when they replace saturated fat in the diet.
For more healthy recipe ideas, send a business size self-addressed, stamped envelope to: Peanut Advisory Board-healthy recipes, P.O. Box 7528, Tifton, GA 31793. Or visit us on the Web at www.peanutbutterlovers.com.
Fluffer Nutterdillas
Spread one tortilla with 2 tablespoons peanut butter and 1/4 cup marshmallow cream to within 1/2 inch of edge. Top with 1/4 cup prunes; sprinkle with cinnamon, as desired. Top with second tortilla. Heat skillet over medium heat until hot. Place nutterdilla in skillet; cook 1 to 2 minutes or until bottom is browned and crisp. Turn; cook second side 1 to 2 minutes or until browned. Repeat with remaining ingredients. Cut into wedges; serve warm.
Makes 2 nutterdillas or 4 servings
Nutrition Information Per Serving (1/4 of recipe): 360 calories; 12 g fat; 0 mg cholesterol; 320 mg sodium; 54 g carbohydrate; 4 g fiber; 9 g protein; 30% calories from fat
Dreamy Creamy Pudding Parfaits
In small bowl, combine prunes and orange juice concentrate; set aside. In each of six custard cups or small glasses, layer 1/2 container pudding (approximately 3 tablespoons), 2 rounded tablespoons prune mixture, 1/2 tablespoon crumbs and 1 tablespoon peanuts; repeat layers, ending with peanuts.
Serve immediately or refrigerate up to 1 hour before serving.
Makes 6 servings
Nutrition Information Per Serving: 330 calories; 10 g fat; 0 mg cholesterol; 410 mg sodium; 52 g carbohydrate; 2 g fiber; 8 g protein; 28% calories from fat
Note: Two cups prepared pudding may be substituted for pudding snacks. One small package pudding mix will yield 2 cups prepared pudding.
Confetti Bites
In medium bowl, combine dry milk and sugar; add peanut butter, corn syrup and vanilla, mixing to blend completely. (Mixture will be stiff.) Divide into 24 portions, about 2 teaspoons each. Form each into a ball; flatten slightly. Wrap each around 1 prune half, covering completely. Reshape into a ball; roll in candy sprinkles or powdered sugar, if desired. Store in covered container.
Makes 2 dozen
Nutrition Information Per Serving (2 bites): 160 calories; 6 g fat; 0 mg cholesterol; 100 mg sodium; 23 g carbohydrate; 1 g fiber; 5 g protein; 31% calories from fat
Nutter `Nana Muffins
Heat oven to 350ºF. Line 12 medium muffin cups with paper baking cups or spray bottoms only with no-stick cooking spray. In mixer bowl, beat together sugar, peanut butter and oil until creamy. Add bananas, egg and lemon juice; beat until blended. Combine flour, baking powder and salt; add to banana mixture, stirring until just moistened. (Do not overmix.) Gently stir in prunes; fill muffin cups three-fourths full. Sprinkle tops with peanuts; bake 18 to 22 minutes or until wooden pick inserted in center comes out clean. Cool in pan 5 minutes; remove from pan. Serve warm or cool completely on wire rack.
Makes 1 dozen
Nutrition Information Per Serving (1 muffin): 270 calories; 9 g fat; 0 mg cholesterol; 230 mg sodium; 42 g carbohydrate; 2 g fiber; 5 g protein; 31% calories from fat
Note: To make mini-muffins, line 36 small (1 3/4-inch) muffin cups with paper baking cups or spray bottoms with no-stick cooking spray. Bake 12 to 14 minutes or until wooden pick inserted in center comes out clean. (Makes 3 dozen mini-muffins.)
Plum-Good Peanutter Bars
Heat oven to 350ºF. Lightly spray 13 x 9-inch baking pan with no-stick cooking spray. In mixer bowl, beat together sugar, peanut butter and butter on medium speed until creamy. Add milk, egg and vanilla; beat well. Combine oats, flour, baking powder and salt; add to peanut butter mixture, mixing on low speed until blended. Stir in prunes. Press evenly into prepared pan; bake 24 to 27 minutes or until golden brown. Cool in pan on wire rack. Sprinkle with powdered sugar, if desired; cut into 32 bars.
Makes 32 servings
Nutrition Information Per Serving (1 bar): 110 calories; 3 g fat; 10 mg cholesterol; 65 mg sodium; 18 g carbohydrate; 1 g fiber; 2 g protein; 25% calories from fat
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