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Peanut butter and banana is like Luongo and the Vancouver Canucks – hated by many, but loved by most people. To be clear, I love Roberto Luongo and he will forever be one of my favourite Canucks. Peanut butter has definitely gotten its fair share of criticism (i.e. it’s too high in calories, it’s too high in fat, it has too much sugar and other preservatives). What some people fail to recognize is that if the right peanut butter is chosen, then this protein-rich meat alternative can mark its place in a balanced diet. So, what is the best choice of peanut butter? The jar or container listed with one ingredient – peanuts. Look for the word natural on the label. This indicates that the peanut butter was made with peanuts only. I highly recommend you read the ingredient list to double check if any other ingredients were added. One serving of peanut butter (approximately 2 tablespoons) delivers approximately 8g of protein and 2g of fat. It’s a good source of healthy fats, folate, vitamin E, potassium and phosphorous. Individuals with medical conditions, such as renal disease, may have to limit/avoid this food due to its’ nutrient profile. Not sure if or how you can include peanut butter into your diet? Are you a vegetarian looking to up your protein needs? Connect with me. Let’s talk meat and alternatives.


Peanut Butter and Banana ‘Sushi’

Makes one serving


1 small banana, peeled

1 tbsp natural peanut butter, smooth

2 tsp slivered almonds

1 tsp chia seeds

1/4 tsp dessicated coconut

Spread peanut butter to one side of the banana. Top with chia seeds, coconut and almonds. Cut banana into bite sized pieces. This makes a delicious and nutrient packed snack. Enjoy.

Nutritional Facts (per serving):

Energy: 295kcal Protein: 8g Fat: 18g Carbohydrates: 34g Fibre: 8g

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