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| Breakfast, Healthy Peanut Butter Banana Toast, Mia Kay 2015 |
A common worry of peanut butter is the fat content, but it contains more unsaturated fat that saturated fat so it's a good course of healthy fats. So for all you peanut butter lovers out there, you'll be delighted to hear that you can go ahead and indulge! BUT before you get carried away there and eat spoonfuls out of the jar, remember to control your intake of this as it is calorie-dense.
One way I incorporate peanut butter into my diet is having it as a breakfast toast. It's just so easy and quick to make when I'm rushed in the morning to go to work. This breakfast recipe packs the punch in providing a nutritious healthy dose of fibre, protein, healthy unsaturated fats which will help you to feel full and provide you with sustained energy.
Ingredients (serves 1)
1 Bread slice
- Healthy tip: use whole-grain, or even better, choose Ezekial bread!
- Benefit: whole-grain bread has all of the natural fibre, vitamins and minerals. The soluable fiber will help to promote a healthy digestive system and will help absorb water which makes you full.
2 tablespoons Peanut Butter
- Healthy tip: Don't choose the low-fat/ low calorie versions as most often are loaded with extra and unneeded sugars and also watch out for the amount of sodium by choosing salt-free options
- Benefit: provides a good course of healthy fats which helps to reduce your risk of developing cardiovascular disease, niacin to help the skin and nerve keep healthy and function properly and protein to help build and repair muscle tissue. Protein-rich foods will help keep you full for longer to keep you satisfied.
1/2 Banana
- Benefit: Bananas are a much healthier choice than jam which consists of no nutritional benefit. High-potassium food which helps to promote muscle function and can help countact the negative effect of too much sodium. Also contains a good dose of iron, magnesium, vitamin C and vitamin A.
Extra tip: I like to top mine with hemp seeds which you can buy in health food shops around Hong Kong. They're so versastile you can sprinkle them on salads, mix them into your yoghurts to add extra fibre, omega 3 and omega 6 fats and magnesium into your diet.
Enjoy!
Feel free to ask to comment below and follow me on instagram @miakayfitness.
MK x
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