- Home Care Association of Americawww.hcaoa.org
- FamiliesUSAwww.familiesusa.org
- Health Finderwww.healthfinder.gov
- National Institute of Mental Healthwww.nimh.nih.gov
- National Institutes of Healthwww.health.nih.gov
- Office of Long Term Living – Quality Assurance Helpline 800-757-5042 555 Walnut Street, Harrisburg, PA 17101-1919
- Allegheny County Area Agency on Aging 412-350-4235 2100 Wharton Street, 2nd Fl., Pittsburgh, PA 15203
- Beaver County Department of Aging 724-847-2262 1020 8th Ave., Beaver Falls, PA 15010
- Cambria County Department of Aging 814-539-5595 110 Franklin Street, Johnstown, PA 15901
- Washington County Department of Aging 724-228-6856 100 West Beau Street, Washington, PA 15301
- Westmoreland County Department of Aging 724-830-4444 Troutman’s Building 200 S Main Street Greensburg, PA 15601
- Protein Peanut Butter Fudge Recipe: A Low-Sugar Treat
Fudge is a classic childhood favorite. It brings back warm memories of after-dinner treats with family, but like so many of the recipes we enjoyed years ago, when I look at the ingredients in traditional peanut butter fudge recipes, I cringe. Conventional fudge is often filled with refined sugar, corn syrup and other ingredients I avoid.
This protein peanut butter fudge recipe is going to knock your socks off. Not only is it super simple to make (we’re talking five minutes prep, 30 minutes setting time), but it’s also good for you.
That’s right, this easy peanut butter fudge is healthy and tastes delicious. Once you try this fudge, you’ll never go back to the other stuff.
Key Ingredients
If you look at an old-fashioned fudge recipe, there aren’t too many ingredients. The problem is that the ones on the list are pretty bad for you.
A batch of fudge usually takes several cups of white sugar. The sweet substance is inflammatory and can cause heart problems and increase your risk of diabetes, obesity, cancer and fatty liver disease.
If you’re trying to maintain normal blood sugar, white sugar is one of the worst things you can have. It spikes your blood sugar levels quickly, which then drops dramatically soon after, causing irritability, headaches and a lack of energy.
Compare that to the mere ¼ cup of maple syrup we use in this recipe. Now, while maple syrup is still a sweetener, it’s a natural kind, so it comes with benefits like antioxidants and trace minerals, which table sugar doesn’t have.
It’s also lower on the glycemic index, so when you do have maple syrup, it doesn’t affect your blood sugar quite as drastically as white sugar.
What I like best about this peanut butter fudge recipe is all the other good stuff it contains. Instead of making a chocolate-based fudge, I opted for a peanut butter version.
Now, there’s often a lot of debate about whether peanut butter is bad for you or not. Many of the big brands are — they’re full of hydrogenated oils and moldy peanuts — but if you choose an organic peanut butter, made from Valencia peanuts, with just peanuts and maybe salt in the ingredients list, the spread can be a really healthy option.
Coconut butter helps make this easy peanut butter fudge flavorful and chewy, too. It’s made from ground coconut meat and has a variety of benefits. The healthy fats in this and the coconut oil make this peanut butter fudge a great snack option if you’re on a ketogenic diet (just substitute the maple syrup for stevia).
While the peanut butter in this fudge recipe gives it some protein, you can easily add even more and make this fudge a great post-workout snack by adding in peanut butter-flavored protein powder made from bone broth.
Bone broth is full of ingredients like collagen and gelatin, which promote healthy bones and help you feel good from the inside out. It’s also a fun way to tailor this peanut butter fudge recipe to your tastes. While I love the double-dose of peanut butter and PB-flavored protein made from bone broth in my fudge, you could opt for a dark chocolate protein to get more of a classic chocolate taste.
How to Make Peanut Butter Fudge
Since this peanut butter fudge recipe takes so little time to prepare, let’s get it going!
First, add all of the ingredients to the food processor. I start with the coconut butter and coconut oil. Next, I add in the peanut butter.
Then, I add in the maple syrup. You can do this in any order you like, though. Don’t forget the protein powder if you choose to use it!
Blend the ingredients together until the fudge mixture is smooth. You can add more coconut oil here if necessary.
Then, line an 8×8 baking dish with parchment paper, and pour the peanut butter fudge mixture into it. Use a rubber spatula to evenly distribute the mix around the pan. Stick the pan in the freezer for 30 minutes or until the peanut butter fudge has hardened.
Serve and enjoy! To keep extras, store the fudge in the refrigerator.
Similar Recipes
Looking other fudge recipes with a healthy twist like this protein peanut butter fudge recipe? Try these:
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Protein Peanut Butter Fudge Recipe
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Total Time: 35 minutes -
Yield: 20 -
Diet: Gluten Free
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Description
This peanut butter fudge recipe is going to knock your socks off. Not only is it super simple to make (we’re talking five minutes prep, 30 minutes setting time), it’s also good for you.
Ingredients
- 1 cup coconut butter
- 1 cup creamy organic peanut butter (with Valencia peanuts)
- 1 tablespoon peanut butter (or pure) flavored protein powder made from bone broth (optional)
- ½ cup melted coconut oil
- ¼ cup maple syrup
- ¼ teaspoon sea salt
Instructions
- Add all the ingredients to a food processor and blend until mixture is smooth, adding more melted coconut oil if needed.
- Pour the mixture into a 8×8 baking dish lined with parchment paper.
- Freeze for 30 minutes or until ready to serve.
Notes
To keep extras, store the fudge in the refrigerator.
- Prep Time: 5 min
- Cook Time: 30 min
Category: Snacks, Desserts
Method: Freezing
Cuisine: American
Nutrition
- Serving Size: 1 square
- Calories: 221
- Sugar: 3g
- Sodium: 140mg
- Fat: 21g
- Carbohydrates: 5.5g
- Fiber: 1g
- Protein: 4g
- Cholesterol: 4mg
The post Protein Peanut Butter Fudge Recipe: A Low-Sugar Treat appeared first on Dr. Axe.
Read more » -
- Almond Crusted Salmon Recipe
This almond crusted salmon recipe is a perfect way to enjoy a healthy and flavorful meal that sounds fancy but is also easy to whip up. It’s gluten-free, ketogenic and Paleo-friendly, making it a great option for those following special diets. Plus, it’s incredibly easy to prepare, taking just 20 minutes from start to finish.
This almond crusted salmon recipe is not only delicious, but full of essential omega-3 fats and vitamin D!
Key Ingredients
This almond crusted salmon recipe features several key ingredients that offer a variety of health benefits:
- Wild-Caught Alaskan Salmon: Wild-caught Alaskan salmon is an excellent source of lean protein, healthy fats, and essential vitamins and minerals, including vitamin D, selenium and omega-3 fatty acids. Omega-3s are essential for heart health, brain function and reducing inflammation.
- Almond Flour: Almond flour is a gluten-free alternative to traditional wheat flour. It’s high in fiber and healthy fats, making it a perfect choice for those following a ketogenic or Paleo diet.
- Coconut Oil: Coconut oil is a healthy fat that can help boost metabolism and promote satiety. It also adds a subtle sweetness and richness to the dish.
How to Make Almond Crusted Salmon
This almond crusted salmon recipe is ready in just 20 minutes and takes just a few steps.
To start, combine the almond flour, parsley, lemon zest, salt and pepper in a food processor, and blend the mixture until it is fully mixed.
Next, heat the coconut oil in a large skillet over medium heat. While this is going on, dredge the salmon on both sides through the almond crust mixture you just made in the food processor.
Then, pan-fry the salmon in the coconut oil for five minutes on each side or until cooked all the way through.
Your almond crusted salmon is now ready. Simply serve it over the bed of fresh spinach, and top with the fresh lemon juice for added flavor.
This almond crusted salmon recipe is a great way to get a healthy and satisfying meal on the table in no time. With its simple ingredients and easy-to-follow instructions, this recipe is sure to become a favorite.
Other Salmon Recipes
Looking for other ways to enjoy salmon? Here are some more recipes to try:
- Blackened Salmon with Creamy Avocado Dressing
- Kale Caesar Salad with Salmon
- Salmon Patties
- Simple BBQ Salmon
- Salmon Cakes
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Almond Crusted Salmon Recipe
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Total Time: 20 minutes
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Yield: 4
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Diet: Gluten Free
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Description
This almond crusted salmon recipe is not only delicious, but full of essential omega-3 fats and vitamin D! Try this healthy recipe today!
Ingredients
- 4 small, wild-caught Alaskan salmon fillets
- 1 cup almond flour
- 2 tablespoons parsley
- 1 tablespoon lemon zest
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 2 tablespoons coconut oil
- 4 cups spinach
- Lemon juice for garnish (optional)
Instructions
- In a food processor, combine the almond flour, parsley, lemon zest, salt and pepper. Blend until all is well-combined.
- Heat coconut oil in a large skillet over medium heat.
- Dredge the salmon on both sides through the almond mixture.
- Fry salmon in the oil for 5 minutes on each side or until cooked throughout.
- Serve over bed of fresh greens, and top with fresh lemon juice.
Notes
- For a crispy crust, make sure the salmon fillets are patted dry before dredging them in the almond mixture.
- You can also bake the salmon instead of pan-frying it. Preheat the oven to 400°F (200°C) ,and bake the salmon fillets for 12–15 minutes or until cooked through.
- Garnish your almond crusted salmon with a squeeze of fresh lemon juice for an extra burst of flavor.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Dishes
- Method: Skillet
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 filet
- Calories: 555
- Sugar: 0.3g
- Sodium: 662mg
- Fat: 19.6g
- Saturated Fat: 8.8g
- Unsaturated Fat: 10.8g
- Carbohydrates: 25.8g
- Fiber: 1.8g
- Protein: 69.7g
- Cholesterol: 167mg
The post Almond Crusted Salmon Recipe appeared first on Dr. Axe.
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Last year, researchers from UiT The Arctic University of Norway, in collaboration with other institutions, conducted an analysis involving data gathered on over 10,000 adults to explore the relationship between physical activity and pain tolerance. They discovered that physically active individuals had higher pain tolerance compared to sedentary individuals, with a positive correlation between activity level and pain tolerance. Building on this, they investigated how physical activity might influence the development of chronic pain over several years.
Their more recent study found that individuals who engaged in higher levels of physical activity during their leisure time had a reduced risk of experiencing chronic pain seven to eight years later. Even a slight increase in activity level was associated with a 5 percent lower risk of chronic pain, while higher activity levels correlated with a 16 percent reduced risk of severe chronic pain in multiple areas of the body. The findings suggest that physical activity enhances pain tolerance, potentially explaining how it reduces the risk of severe chronic pain.
Source
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0285041Enjoy this seasonal salad: Roasted Asparagus Salad, Arugula & Hazelnuts
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The post To Prevent Pain, Stay Active appeared first on DrWeil.com.
Read more » - Spicing Up Diet Improves Gut Health
Researchers from the National University of Natural Medicine in Portland, Oregon led an analysis investigating whether polyphenols present in common foods, herbs, and spices could positively affect gut health. They reviewed data from the International Cohort on Lifestyle Determinants of Health and found that increased polyphenol intake was associated with higher levels of beneficial bacteria like Lactobacillus and reduced presence of harmful bacteria in the gut. The study focused on 96 healthy adults and identified certain herbs and spices, including black pepper, onion, garlic, cinnamon, ginger, and turmeric, as significant sources of polyphenols in their diets. Despite the consistent microbial diversity among participants, those with higher polyphenol intake showed a greater abundance of certain beneficial bacteria and lower levels of potentially harmful microbes. While more research is needed to fully understand the impact of polyphenols on gut health, these findings suggest that certain dietary spices and herbs could contribute to a healthier gut microbiome, potentially leading to overall improved health outcomes.
Source
https://www.mdpi.com/2072-6643/16/6/773To add more spice to your diet try this dish: Stir-Fried Eggplant With Honey, Turmeric & Soy
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