The word "khana" in Indian Khana Made Easy means food. So come on, let's explore and cook some easy Indian food together including Gluten Free dishes.

October 20, 2020

Tip Two: Boost Nutrition with Food Pairings - Apple with Peanut Butter

What is your favorite type of Apple?
Empire, Mutsu Crispin, Gala, Red Delicious, Cortland, or Jonagold? 


There is a saying that...

🍎🍏 AN APPLE A DAY, KEEPS THE DOCTOR AWAY! πŸ πŸŽ

How many of us really believe that?


 

My husband and I went apple picking two weeks ago and picked about half a bushel bag of apples. And since then, we've been eating 2-3 apples a day. 

I will tell you this...an apple actually has plenty of nutrients in it that helps us keep many health conditions at bay. Below are some nutritional facts about Apples:

  • A medium-sized apple has 25 grams of carbohydrates, 4 grams of fiber, potassium, magnesium, Vit K, as well as other B-Vitamins. It also has 95 calories. 
  • An apple contains fiber and water, two qualities that make them filling and aids in weight loss. Half of the fiber is in the skin so eat it with the skin as it also contains some polyphenols.
    • However, make sure to wash it thoroughly before eating. 
  • The high soluble fiber in apples helps lower cholesterol and heart health and the polyphenols help with blood pressure, stroke risk, and Type-2 Diabetes. 
  • The antioxidants and anti-inflammatory compounds in apples help preserve bone mass as we age.

You've heard about...





However, did you know about Peanut Butter Apple time? 🍎 Apples are often eaten as a snack. Its nutrition can be boosted further by pairing it with protein-rich peanut butter to make a wholesome sustenance snack that fuels our body. This snack can even appeal to muscle-building πŸ’ͺ men. πŸ




Peanut butter contains protein, essential vitamins, and minerals such as potassium, magnesium, and zinc. Below are some health facts about peanut butter.  In every 2 tablespoons of the butter, there is:
  • Protein: 7.02 grams. The Recommended Daily Allowance (RDA) for average women is 46 grams and for men is 56 grams. 
  • Magnesium: Contains 57 milligrams; RDA of 310-320 milligrams, for women and 400-420 milligrams, for men. It plays a key role in many chemical processes of the body. 
  • Phosphorous: 107 milligrams, providing 15.3% of the RDA. Phosphorous helps build healthy cells and bones. 
  • Zinc, Niacin, and Vitamin B6 that are helpful for various body functions like immunity, digestion, enzyme reactions, and protein synthesis. 

Here are more fun facts for the Health Nuts

By bringing these two nutrient-filled food items together, we are boosting their health benefits. The ratio of unsaturated fats to saturated fats in peanut butter is similar to Olive oil which is considered a Heart-healthy option. However, its consumption should be limited to a moderate level as each serving also has 3.05 grams or 23.5% of RDA of saturated fats (to aim for less than 13 grams per day). 

So, next time instead of thinking...peanut butter jelly time, think of Peanut Butter 🍎Apple time and enjoy its benefits!  

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