#183. Homemade Peanut Spread -Dr. Christiana Stephen

Hello Moms,E90BEBDD-E913-4048-9AE1-026D795C790E

How’s the detox going? It’s day 5 and a lot of people have started sending in their reviews already. People are losing 6 kg already. I feel super excited about this program. Here sis a simple peanut butter recipe for those who have not had a chance to watch the Youtube video I did. It is a simple, yet healthy recipe. cups (300 grams) unsalted shelled peanuts.

Peanuts and peanut butter contain nutrients that may boost a person’s heart health and improve blood sugar levels. Depending on how people use peanut butter in their diet, it can help them lose weight, or put on pounds during weight training or bodybuilding. However, peanut butter is high in calories and fat, so people should enjoy it in moderation.

Health Benefits

Zinc: A serving of peanut butter provides 0.85 mg of zinc. This is 7.7 percent of the recommended daily intake of 11 mg for men, and 10.6 percent of the RDA of 8 mg for women. Zinc is necessary for immunity, protein synthesis, and DNA formation.

Vitamin B-6: Vitamin B-6 plays a role in over 100 enzyme reactions in the body and may be necessary for heart and immune system health.

Protein: it contains 7.02 (g) of protein per 2-tbsp serving. This counts toward the recommended dietary allowances for women of 46 g and 56 g for men, which varies by age and activity level.

Magnesium: it contains 57 milligrams (mg) of magnesium, each serving helps towards the RDA of 400–420 mg in men and 310–320 in women. Magnesium is essential for health, playing a role in over 300 chemical processes in the body.

Phosphorous. Each serving contains 107 mg of phosphorus. Phosphorus helps the body to build healthy cells and bones and helps cells to produce energy.

Niacin: Niacin benefits digestion and nerve function and helps produce energy.

Disadvantages

Peanut butter is high in calories, saturated fats, and sodium. Each serving contains 3.05 g of saturated fats, which is 23.5 percent of the American Heart Association’s maximum recommended daily intake of saturated fat for those consuming 2,000 calories a day. People should aim for less than 13 g of saturated fat per day

How to MAKE Peanut Butter

300g of peanut

1 to 2 teaspoons honey (optional)

DIRECTIONS

  1. Heat Nuts – add your peanut in a pan and place on low heat
  2. Let it cool for about 2 mins
  3. Place in a food processor and blend until smooth and consistent enough. Homemade Sweet Cookie Butter in a Jar

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Christiana Stephen View All →

I am Dr. Christiana Stephen, a wife, a mom of 4 under 4 year old kids, a photo lover, makeup artist, a wellness coach and a lecturer. Motherhood for me is ongoing, its a period of learning and unlearning. I am passionate about a lot of things but most importantly helping mothers around the world reach their wellness goals comes as top priority. Hence, I have created this community for every woman out there. Feel free to be part of this amazing journey of motherhood and wellness. I will say raising this community is inspired by my experience and learning process. The main essence is to empower moms on the benefits of healthy living as well as the need to create a life work balance.
I am nice so a lot of people say and I believe I am very approachable even when there is a lot to be done. I love teaching. I can teach on a lot of things including time and stress management.

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