Food
Protein Rich
I
t takes a lot of energy to keep up with today’s busy
lifestyle. Between juggling work, family, friends and
activities, people are often looking for something to help
them keep going. Many are turning to nutritious, plant-
based sources of protein, such as peanuts, to help provide
long-lasting energy throughout the day.
“By adding peanuts it is easy to make a protein-boosting
smoothie, energy-rich waffles, better-for-you burgers, and
crunchy kale chips without a lot of salt.
With 7 grams per serving, peanuts have more energy-
boosting protein than any nut. This, along with their more
than 30 essential vitamins and nutrients, makes peanuts a
superfood.
Crispy Peanut Kale Chips
Serves 4
1
10-ounce bunch curly kale, stems trimmed
Cooking spray
1/2
cup unsalted, dry roasted peanuts, finely chopped
1/4
cup ground flax seed, golden or brown
1/2
teaspoon low sodium jalapeño or chipotle season-
ing or 1/4 teaspoon salt
2
egg whites
Preheat oven to 400°F.
Rinse kale under cold water. Dry well with paper towels
or dry dish towel.
Coat two baking sheets with cooking spray.
Place peanuts, ground flax and seasoning or salt on sheet
of wax paper. Mix with your fingertips.
Place egg whites in large bowl and whisk until foamy
with a wire whisk, about 10 seconds. Dip edges of kale
leaves into egg then press into peanut mixture. Transfer kale
leaves to baking sheets; spread out so leaves aren’t touch-
ing. Coat tops of leaves with a layer of cooking spray.
Bake 10 to 12 minutes, until leaves crisp and peanuts are
golden. Cool 1 minute before serving.
Peanut Berry Waffles
Serves 4, makes 8 waffles
1
cup whole wheat pastry flour
1
cup peanut flour
3
tablespoons granulated sugar
1
tablespoon baking powder
4
egg whites
1/4
teaspoon salt
2
cups skim milk
1/2
cup unsalted, dry roasted peanuts, finely chopped
1
cup fresh or frozen blueberries
Preheat waffle iron according to manufacturer’s instruc-
tions.
Place flours in large bowl along with sugar and baking
powder. Mix well and set aside.
Place egg whites in large bowl along with salt. Using an
electric mixer, beat egg whites on high about 1 minute until
fluffy and cling to bowl.
Add milk and peanuts to bowl with flour mixture.
Using wire whisk, whisk flour mixture into milk until just
combined; there will be small lumps. Fold in 1/2 cup egg
whites, using rubber spatula, until well combined. Gently
fold in remaining egg whites until just combined; batter
should be light and fluffy.
Coat inside of waffle iron with cooking spray. Place a
heaping 1/2 cup mixture onto waffle iron, spreading it out
slightly with rubber spatula. Top with 2 tablespoons blue-
berries and close the lid. Cook for 3 to 4 minutes, until waf-
fle is cooked through but still soft to the touch. Transfer to
plate. Repeat with remaining batter.
Cool waffles completely before storing in an air-tight
container on the countertop for 3 days. To freeze, transfer
cool waffles to large zipper lock bag and freeze for up to 3
months.
For more nutrition information and delicious ways to stay
energized, visit www.nationalpeanutboard.org.
Page 8 The Portland Skanner March 6, 2013