Let’s Talk About Peanut Butter

What ingredients are in your jar of peanut butter? Do you know without looking?

Most popular brands have labels that look something like: “Peanuts, Sugar, 2% Or Less Of: Fully Hydrogenated Vegetable Oils (Rapeseed And Soybean), Mono And Diglycerides, Salt.”

When I think about healthy habits and making the right decisions for my body, mono and diglycerides isn’t something that comes to mind first. Or ever. I Googled what exactly this ingredient is (because who even knows) and it’s something that helps the oil (added ingredient) mix with water. Helpful, sure, but what happens when this stuff gets inside the body?

According to Medical News Today, “the FDA classifies monoglycerides as ‘generally recognized as safe’ as food additives and ingredients, meaning that they do not pose an immediate health risk”

Actually the more I research this the more grossed out I get.

What we put into our bodies makes a difference in how we feel now and in the long term! There’s not an immediate health risk, but if you continue to put this into your body over and over for 30 years, then what? And it’s in a lot of packaged foods, not just peanut butter.

Here are my solutions: Read the labels on peanut butter (and everything). My favorite brand is Teddie because it has basic ingredients: peanuts, salt. They even have an unsalted version so it’s literally ONLY PEANUTS! Yes you have to stir these kinds when you open them the first time, but then put it in the refrigerator and when it’s cold it’s like any other junky peanut butter! But better for you! It costs a little more money than the more popular brands, but a little extra now is worth it for your health. Am I right!?

Teddie Peanut Butter

Check your ingredients!

Another option is to make your own, and it’s way easier than you’d think. Start with a cup of peanuts (your choice – unsalted, salted, honey roasted, etc.- just be sure to check those labels too!) and put into a food processor, coffee grinder, or a good blender (I use a Ninja blender) and pulse. Peanuts will first turn into a powder, but keep pulsing and soon you’ll see your peanut butter taking form! Use a rubber spatula to scoop it into a mason jar or other sealed container (perhaps an old peanut butter jar?) and voila! you made your own peanut butter.

I love to make my own to share with my dogs. It’s one of their favorite treats, and knowing it’s not full of junk for them makes me feel good about giving it to them too ❤

Here’s a vegan treat I made for Valentine’s Day using Teddie Peanut Butter + dairy free chocolate. These didn’t last long in my house! Crisp chocolate outside, soft peanut butter inside; I’m drooling thinking about it. Find the recipe on Teddie’s Instagram page.

Chocolate Peanut Butter Truffles, Recipe by Teddie

Let me know, will you make the switch to better peanut butter? Will you make your own? Will you make the truffles!?

Quick Vegan Noodle Bowl

I always have frozen vegetables on hand because there are always days that are extra busy or sometimes I just don’t feel like cooking. This recipe is so easy and takes less than 30 minutes.

Ingredients I used:

Barilla Protein+ Spaghetti

Sunflower/Olive Oil blend

1 fresh carrot, chopped

1/2 medium onion, sliced

2 garlic cloves

Frozen: peas, brussels sprouts, broccoli

Liquid Aminos

Everything Bagel Seasoning

I don’t measure what I use I just visually decide how much of each ingredient might be enough. Let me know in the comments if you prefer measurements.

1. Start by cooking the spaghetti according to the package directions. Any pasta can be used here; sometimes I use gluten free, sometimes I use ziti or rotini or whatever! It’s all about preference or what you have available.

2. Warm about a tablespoon of oil in a large skillet on medium heat. Add the chopped carrot, garlic, and sliced onion. When the onion + garlic become fragrant, cover skillet partially with a lid to help the carrots cook. After a few minutes carefully poke carrots with a fork to check how soft they are. You want slightly soft but not mushy carrots- they’ll cook a little longer with the next few steps.

3. Add the frozen Brussels sprouts to the skillet, cover with lid to let them steam and get softer. When they start to soften, I cut them in half (carefully!) because they are usually huge.

4. Lower heat. Add frozen broccoli, and again add the lid to let them steam until they start getting softer.

5. Add frozen peas last because they won’t take long to heat up. No need to add the lid at this point.

6. Let all the veggies cook together for 2-3 minutes; I like when they start to brown slightly. If needed, add a tablespoon or more of water to the pan so the veggies don’t get too dry.

7. Add noodles to serving bowl, next veggies, then liquid aminos + Everything Bagel seasoning on top. Maybe add a little hot sauce if you like that kind of thing. Serve.


Super Spicy Jalapeño Bake

Fresh Jalapeño

Red cabbage


Red Lentils

Black beans


Taco seasonings

Toppings: Franks Buffalo Wing sauce, Primal Kitchen Ranch, Chipotle Hemp Hearts

I started by cooking the rice and the lentils, separately, in small saucepans. Each takes two cups water to one cups dry ingredient. Cook until water is absorbed.

While the rice and lentils cook, I prep the jalapenos (with gloves to avoid juices getting all over, lesson learned the hard way) by slicing in half and cleaning everything out of the inside. Lie in baking pan and drizzle with olive oil and place in 400 degree oven to let peppers start to soften.

Rough chop the cabbage into bite sized pieces, cook in cast iron skillet with a little oil until soft.

Season lentils with taco-like spices; I used salt & pepper, cumin, garlic powder, crushed red pepper and crushed chipotle peppers. Stir all together and set aside until jalapenos can almost be pierced with a fork.

Pull jalapeno dish from oven, spread rice all over jalapenos, then scoop lentils on top, followed by rinse canned black beans, and frozen or canned corn kernels. Add soft cabbage and put dish back in the oven and bake until jalapenos are easily pierced with a fork.

Drizzle on Franks Buffalo sauce and Primal Kitchen Ranch dressing and sprinkle Chipotle hemp hearts on top. Of course, you could omit the hot sauce if you don’t like super spicy, but I think it’s a great way to get a little extra water intake for the day.

Homemade SpaghettiOs

While I was still working in an office and had no idea what a healthy diet was supposed to look like, I would buy lunch from the pharmacy in the building. That included foods like Ramen noodles, salt & vinegar potato chips, chocolate covered pretzels, or some kind of microwavable Chef Boyardee or Campbell’s product. I didn’t know how to read a nutrition label or even think about looking at an ingredient list, and I’m positive not one thing was clean or macro friendly. Fast forward five years and now I have my own version of the classic canned SpaghettiOs. 

This recipe was a happy accident that happened when I needed to go grocery shopping, but didn’t feel like it so I used pretty much the only things I had in the house: gluten free noodles and tomato soup.

I had no idea what creation I was about to make, but I cooked the noodles according to the package directions (I used this) and added the noodles back to the pot after drained. Next, the tomato soup (this) is added to the pot with the noodles and heated until everything is warm. At this point the recipe could be done, or you can add some of your favorite spices to kick it up a notch. 

This is a great alternative to the canned version of SpaghettiOs, even if it isn’t technically ‘spaghetti’. You can use any type of pasta and any brand of tomato soup and have the same result. I use whatever I have on hand at the time and it always tastes the same. Just make sure to check your labels if you want your dish to be clean!

Broccoli Soup

1 large broccoli crown

1 cup shredded carrots

4 Garlic cloves

Olive oil

7 oz Coconut milk

2 cups water

2 Vegetable bouillon cubes

Banza Chickpea elbow pasta

Preheat oven to 400 degrees F. Chop broccoli into bite sized pieces, coat in olive oil, sprinkle with salt and pepper, and roast in oven for 15 minutes.

Cook garlic in olive oil in a large pot. Add shredded carrots and roasted broccoli, stir. Add two cups water and one bouillon cube and let dissolve. Add coconut milk and other bouillon cube, stir and let dissolve. Add salt and pepper to taste. Add pasta and let cook 8-10 minutes or until soft but not falling apart.

Serve with gluten free crackers on top!

Buffalo Cauliflower Vegan Taco Bowl

One of those days where I have no idea what we’ll have for dinner, but then it turns out pretty awesome! The original idea was everything stuffed into taco shells but I always stuff them way too much and it all falls apart so instead I put it all in a bowl and mixed it all together.

For cauliflower:                 1 head cauliflower

Frank’s Hot Buffalo Sauce*

Other Ingredients:          Rice

Re-fried Black Beans

Multi Colored Bell Peppers

Mann’s Kale Beet Blend

Black Bean & Corn Salsa

Blue Corn Taco Shells

Preheat oven to 400 degrees F. Chop cauliflower into bite sized pieces and put into a large bowl. Drizzle a generous amount of buffalo sauce on top and mix all together until every piece of cauliflower is covered completely. Add more sauce as needed. Roast cauliflower in single layer on baking sheet for 20-25 minutes or until easily pierced with fork and a little browned.

Cook the rice while cauliflower is roasting; I like to make extra rice so I have some for another meal the next day. Chop peppers into small pieces and cook in pan on stove. Add onion too if you want, I just didn’t have any on hand. I have a large cast iron skillet, so when the peppers were soft and slightly browned, I moved them to the side of the skillet and added the re-fried black beans to the other side just to warm them up.

Once everything was ready, I started with breaking some taco shells into a bowl, then I added rice, peppers, black beans, cauliflower, greens, and salsa, then more broken shells. This was really easy to prepare and came together quickly!

*If you don’t like spicy, use your favorite mild taco sauce.