Natural! Excellent source of Omega -3 ALA! This is what lights up this product’s label. Read further and dive into the nutrition facts and you’ll see 0 g trans-fat, no hydrogenated or partially-hydrogenated oils. Appears to be the perfect blend of tasty peanuts with extra health benefits and none of the separation “issues” of many natural pb’s. A no-stir, all-natural nut butter that is sweetened (naturally of course) seems like the perfect substitute for the peanut butter that we grew up eating in fluffernutter sandwiches. Let’s skippy-on over to the ingredients list and see if this peanut butter really is a sweet deal or if it is Too Good To Be Food.

What’s in it: Peanuts, evaporated cane juice, natural oil blend (palm fruit and flaxseed oils), salt, molasses.

Peanuts are listed first and that’s certainly a good thing since it is peanut butter after all. I’m nutty about this want-to-be nut. These tasty little guys are actually legumes, not nuts, that boast a multitude of health benefits. They are one of the few naturally occurring sources of resveratrol, a potent antioxidant that may help to fight off cancer cells and help maintain a healthy heart. They are also loaded with healthy monounsaturated fatty acids, which can help increase your good (HDL) cholesterol.

Evaporated cane juice is second. Don’t be fooled by this fancy sounding name. Evaporated cane juice is really just another way of saying sugar. Cane juice comes from pressed sugar cane, the same stuff white tablesugar comes from. So no matter how you say or spell it, it does spell s-u-g-a-r.

Natural oil blend (palm fruit and flaxseed oils) are third in line. Although it’s not as bad for you as palm kernel oil, (which has 82% saturated fat), palm oil contains 50% saturated fat. While we all know that saturated fats are no good in excess, as long as most of your fat calories come from healthy mono- and polyunsaturated fats, a little real saturated fat is better for you than the hydrogenated oils found in many peanut butters that come from processing fats. Three cheers for flaxseed oil. It is loaded with heart healthy alpha-linolenic acid, an omega- 3 fatty acid. This is the reason why Smart Balance can claim that their product has 320 mg of Omega-3 ALA per serving. And what’s the big fuss about Omega-3’s anyway? These polyunsaturated fats have an endless list of health benefits including heart disease and cancer prevention. And what’s the deal with ALA (alpha-linolenic acid) you might ask? This specific type of omega-3, found in plant sources like flaxseed, is especially credited with healthy development and brain function.

Salt acts as a natural preservative and flavor enhancer. A little bit can go a long way for taste.

Finally, we end with molasses. This is a natural sweetener made from boiled sugar cane.

Bottom Line: Omega-3’s without the hydrogenated oils make this product not Too Good To Be Food. Spoons up! As a pb junky myself I would spread this on most things that crossed my path. Although, I do like plain old ground up peanuts best. This peanut butter is a better creamy alternative to trans-fat laden options. For those who get squirmy around fish, there are only so many ways to get your omega 3’s and this pb offers a tasty one. To note, the total grams of sugar is 1 versus 3 in most traditional peanut butter brands so this product is still a step ahead. Anyone got an apple around?

Buy Smart Balance Peanut Butter here.

Natural! Excellent source of Omega -3 ALA! This is what lights up this product’s label. Read further and dive into the nutrition facts and you’ll see 0 g trans-fat, no hydrogenated or partially-hydrogenated oils. Appears to be the perfect blend of tasty peanuts with extra health benefits and none of the separation “issues” of many natural pb’s. A no-stir, all-natural nut butter that is sweetened (naturally of course) seems like the perfect substitute for the peanut butter that we grew up eating in fluffernutter sandwiches. Let’s skippy-on over to the ingredients list and see if this peanut butter really is a sweet deal or if it is Too Good To Be Food.

What’s in it: Peanuts, evaporated cane juice, natural oil blend (palm fruit and flaxseed oils), salt, molasses.

Peanuts are listed first and that’s certainly a good thing since it is peanut butter after all. I’m nutty about this want-to-be nut. These tasty little guys are actually legumes, not nuts, that boast a multitude of health benefits. They are one of the few naturally occurring sources of resveratrol, a potent antioxidant that may help to fight off cancer cells and help maintain a healthy heart. They are also loaded with healthy monounsaturated fatty acids, which can help increase your good (HDL) cholesterol.

Evaporated cane juice is second. Don’t be fooled by this fancy sounding name. Evaporated cane juice is really just another way of saying sugar. Cane juice comes from pressed sugar cane, the same stuff white tablesugar comes from. So no matter how you say or spell it, it does spell s-u-g-a-r.

Natural oil blend (palm fruit and flaxseed oils) are third in line. Although it’s not as bad for you as palm kernel oil, (which has 82% saturated fat), palm oil contains 50% saturated fat. While we all know that saturated fats are no good in excess, as long as most of your fat calories come from healthy mono- and polyunsaturated fats, a little real saturated fat is better for you than the hydrogenated oils found in many peanut butters that come from processing fats. Three cheers for flaxseed oil. It is loaded with heart healthy alpha-linolenic acid, an omega- 3 fatty acid. This is the reason why Smart Balance can claim that their product has 320 mg of Omega-3 ALA per serving. And what’s the big fuss about Omega-3’s anyway? These polyunsaturated fats have an endless list of health benefits including heart disease and cancer prevention. And what’s the deal with ALA (alpha-linolenic acid) you might ask? This specific type of omega-3, found in plant sources like flaxseed, is especially credited with healthy development and brain function.

Salt acts as a natural preservative and flavor enhancer. A little bit can go a long way for taste.

Finally, we end with molasses. This is a natural sweetener made from boiled sugar cane.

Bottom Line: Omega-3’s without the hydrogenated oils make this product not Too Good To Be Food. Spoons up! As a pb junky myself I would spread this on most things that crossed my path. Although, I do like plain old ground up peanuts best. This peanut butter is a better creamy alternative to trans-fat laden options. For those who get squirmy around fish, there are only so many ways to get your omega 3’s and this pb offers a tasty one. To note, the total grams of sugar is 1 versus 3 in most traditional peanut butter brands so this product is still a step ahead. Anyone got an apple around?

Buy Smart Balance Peanut Butter here.

9 weeks until Memorial Day weekend… The unofficial start of summer!

Nutritious Life is all about eating – eating EMPOWERED! Although we should be eating this way all year, this is the time of year when many of us make it a greater priority – again. Whether you are in the bikini mindset or not yet out of your winter couch potato mode, hopefully, these tips will inspire you. We asked our NL team for their favorite ways to eat empowered. Here are ten! Try to incorporate one each week (plus one as a bonus!) from now until the unofficial start of summer.

Yulia: Pack a fork

I always bring my own fork with me during the workweek. I don’t like to use wasteful plastic utensils and I’m more likely to buy something healthy for lunch that requires a fork like a big salad, rather than a sandwich. Plus, a fork doesn’t require an extra bag or its own container.

Stephanie: Say yes to vinegar

I love olive oil in small amounts for sautéing and dressings because of its high amount of mono and polyunsaturated fats – it really does help satisfy. But I watch how much I drizzle—and instead use vinegars to flavor all sorts of dishes. Fig, cherry, or even sundried apricot vinegars can be added to everything from salads to fruit!

Karen: Make friends with the people behind the seafood counter

For someone who loves to eat but hates to cook (like me!), fish is quick, simple, and healthy… especially when I have an expert to tell me EXACTLY how to prepare it!

Anna: Enjoy the benefits of fermented foods and beverages

I like to get a little help from my friends – fermented foods – to renew the healthy bacteria in my GI system. Some of my favorites are pickles, Korean kimchi, and tempeh – all of which are full of healthy bacteria that will maximize the nutritional benefits of food – as well as the beverages, kefir and kombucha.

Katie: Beat the bloat

There is nothing worse than feeling bloated and puffy as you try on last year’s bikinis! This time of year especially, I steer clear of carbonated beverages, packaged and processed foods, gum and hard candy with sugar alcohols. I try to add celery and fennel to my meals instead, since these tasty, crunchy veggies act as diuretics.

Amanda: Have a plan for lunch

I walk to lunch – at least 5 blocks away! Instead of ordering in – and not moving from my desk – I know where I am going and what I am going to order. It makes choosing an extra healthy place a fun challenge. I get some fresh air, a ten block walk and a super healthy dish from somewhere I have been wanting to try OR safe healthy dish I have had before.

Laura: The hanger trick

Yes I really do this! I hang a bikini near the fridge! Keeping my goal in mind keeps my mind off bad choices.

Lara: Break the habit of eating in front of the tube

I never eat in front of the tv! I eat at the table and set the table completely whether with friends or family – or even alone. Focusing on the food and enjoying each bite helps me be less prone to overconsuming.

Ayelet: Befriend your blender

Nothing in the fridge? When that happens to me, I make it a mini meal with my blender. Be it frozen fruit, yogurt with a teaspoon of nut butter or fresh veggies with a tablespoon of ground flaxseeds for a quick soup, the blender is truly, one of my best friends. I’ll even throw in the bananas that have been sitting out too long! Almost anything goes!

Keri: Start the day off right with hot, lemon water

There is something so simple yet so powerful about starting your day with a large hot water with lemon. Yes, there are the hydration and vitamin C benefits but the psychological component can be even greater. When you begin your day with hot water with lemon you are forced to slow down because you must sip hot beverages. When you know that you have started your day off doing something positive and good for your health, it is sometimes enough to kick start an entire day of being good to you and eating well.

A perfect fit for the holiday season, these mini pie bites are great to share with family and friends and the perfect size for portion controlled, seasonal munching!

Ingredients:

• 6 Tbsp wheat germ
• 4 tbsp ground flaxseed
• 4 all natural ginger snap cookies, crushed
• 2 large eggs
• 1 (15 oz) can plain pumpkin puree
• 1 (2 oz) can fat -free evaporated milk
• 1/2 cup brown sugar
• 1 1/2 tsp pumpkin pie spice
• 1 tsp vanilla extract
• 3/4 cup fat-free Greek yogurt
• 1/4 cup pure maple syrup

Directions:

1. Preheat oven to 375°F. Coat a nonstick 24-cup mini muffin pan with canola oil cooking spray.
2. Mix wheat germ, flaxseed, and ginger snaps in a bowl. Add a heaping teaspoon of the mixture to each muffin cup. Set aside.
3. Whisk eggs in another bowl. Add pumpkin puree, evaporated milk, brown sugar, pumpkin pie spice, and vanilla extract. Whisk to combine.
4. Pour mixture evenly into prepared muffin cups.
5. Bake 25 to 30 minutes or until sides are sturdy and filling is set. Let cool 10 to 15 minutes before using a knife to loosen and remove from pan.
6. Combine yogurt and maple syrup in bowl. Cover and chill.
7. Top each with a dollop of yogurt mixture. Enjoy!

Makes 24 mini muffins
*Recipe adapted from Prevention.com

Why we love this recipe:

Pumpkins are the star of the holiday season and rightfully so, with health benefits galore! The gorgeous orange hue comes from beta-carotene, a cancer-fighting antioxidant that also promotes healthy vision and builds immunity.

Flaxseeds give the “bites” a nice, nutty flavor, and they are a dynamite source of lignans, plant estrogens which may soothe monthly mood swings that may lead to emotional overeating.

Finally, the smoothness and versatility of Greek yogurt make it a great swap for calorie-laden whipped cream. Not only will it take on the sweetness of the syrup, but it adds a protein-packed probiotic boost to each bite!


Ingredients:

Pancakes:

1 ¼ cup spelt flour
½ teaspoon salt
1 Tablespoon baking powder
½ teaspoon ground nutmeg
½ teaspoon ground cinnamon
1 Tablespoon ground flaxseed
1 whole vanilla bean, seeded; or ¼ teaspoon vanilla extract
1 omega-3 rich egg
1 cup fat-free milk
3/4 cup canned pumpkin puree
1 Tablespoon honey
Canola oil cooking spray

Pomegranate Maple Syrup:

1 whole pomegranate, freshly squeezed; or 2 ounces 100% pomegranate juice
2 ounces 100% maple syrup

Garnish:
¾ cup pomegranate seeds (optional)
¾ cup pecan halves, coarsely chopped (optional)

Directions:

1. Sift together flour, salt, baking powder, nutmeg, cinnamon, and flaxseed in a large bowl.
2. Beat together egg, milk, vanilla bean or vanilla extract in a small bowl, then pour into flour mixture and stir.
3. Using a spatula, fold the pumpkin puree into the mixture.
4. Set aside for 1 hour.
5. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle using ¼ cup portions for each pancake. Brown on both sides and serve hot.
6. Stir pomegranate juice and maple syrup together and pour into a small sauce bowl.
7. Serve 2 pancakes, pour 1 Tablespoon syrup over pancakes, and garnish with 1 Tablespoon pecans and 1 Tablespoon pomegranate seeds.

Makes 5 servings of 2 pancakes

Why we love this recipe:

Start your day the right way with this yummy, good-for-you breakfast that’s sure to be a hit!

For starters, the protein-packed eggs are rich in a variety of vitamins and nutrients, and omega-3 enriched eggs are even better- helping to improve heart health.

The pumpkin puree isn’t just delish- it’s full of vitamins A, and C, and packed with beta carotene, to help improve immune function and reduce the risk of cancer and heart disease. Plus, just one cup of pumpkin has only 50 calories and nearly three grams of fiber, making it the perfect healthful addition to your breakfast pancakes!

And you’ll get a nice, nutty flavor, from flaxseeds, which are a dynamite source of lignans, plant estrogens which may soothe monthly mood swings that may lead to emotional overeating.

As for the syrup, the pomegranates are loaded with polyphenols, which function as antioxidants and fight free radicals to reduce the risks of cancer, cardiovascular disease, and signs of aging.