Power up with plant protein

Family Features | 9/1/2017, midnight
When it comes to getting energy from the food you eat, it’s no secret that protein packs a powerful punch. ...

Chicken Pad Thai

Chicken Pad Thai

Peanut Butter Banana Overnight Oats

Peanut Butter Banana Overnight Oats

Vegetarian Nourish Bowl

Vegetarian Nourish Bowl

When it comes to getting energy from the food you eat, it’s no secret that protein packs a powerful punch. However, research shows certain plant-based proteins, like peanuts, may carry additional benefits.

According to a Harvard School of Public Health study published in the American Journal of Epidemiology, substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can result in lowering diabetes risk by 7 to 21 percent. Because peanuts are known as a low glycemic index food due to their slow digestion that causes sugar to gradually be released into the bloodstream, they can have positive effects on blood sugar control.

Find more nutritional information and ways to include peanuts in your diet at gapeanuts.com.

Chicken Pad Thai

Servings: 4

1 pound chicken breast

freshly ground pepper, to taste

1 tablespoon olive oil

1 tablespoon honey

2 teaspoons chili garlic sauce

3 tablespoons rice wine vinegar

2 tablespoons low-sodium soy sauce

1 tablespoon peanut butter

1/4 cup water

1 medium zucchini, spiralized (about 1 cup)

2 medium carrots, spiralized (about 1 cup)

1 cup cooked pad thai stir-fry noodles

1 cup bean sprouts

1 cup thinly sliced cabbage

1 lime, quartered

1/4 cup unsalted peanuts, crushed

2 tablespoons chopped cilantro

Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear. Remove chicken from pan and allow to rest 5 minutes before slicing.

To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.

Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat. Toss in bean sprouts and cabbage. Serve with lime wedge, crushed peanuts and cilantro.

Nutritional information per serving: 295 calories, 12 g total fat, 2 g saturated fat, 60 mg cholesterol, 792 mg sodium, 22 g carbohydrates, 4 g fiber, 9 g sugar, 27 g protein, 109% vitamin A, 46% vitamin C, 7% calcium, 10% iron.

Peanut Butter Banana Overnight Oats

Servings: 2

1/4 cup powdered peanut butter

3/4 cup old-fashioned rolled oats

2 teaspoons ground chia seeds

1 1/2 cups unsweetened coconut milk

1 teaspoon pure vanilla extract

1/2 cup small banana, sliced

1 tablespoon peanuts, chopped

1 tablespoon peanut butter

In medium bowl, stir together powdered peanut butter, oats, chia seeds, coconut milk and vanilla extract.

Divide evenly into mason jars or storage containers and refrigerate overnight.

Before serving, add banana slices, chopped peanuts and peanut butter to each.

Nutritional information per serving: 280 calories, 12 g total fat, 4 g saturated fat, 135 mg sodium, 36 g carbohydrates, 7 g dietary fiber, 8 g sugar, 10 g protein, 8% vitamin A, 4% vitamin C, 35% calcium, 13% iron.

Baked Salmon with Peanut Butter Glaze

Servings: 4

1 pound salmon

1 teaspoon olive oil

freshly ground pepper, to taste

1/4 cup peanut butter

2 teaspoons chili garlic sauce

1/4 cup 100 percent orange juice

Heat oven to 400 F and line baking sheet with aluminum foil. Place salmon on baking sheet, drizzle with olive oil and season with pepper, to taste. Bake salmon 15-20 minutes until cooked through.