11:11 Angels Message Board

Re: https://www.allselfsustained.com/great- ... nt-change/
"Great Depression-era Meals We Will Be Eating Again If Things Don’t Change"

Most of these recipes provide good nutrition, especially relative to modern foods.
However, many of the desserts need serious nutrition upgrade! In this modern era,
new plant-based foods are available that provide less expensive nutrition than
what's touted online as gourmet recipes.

Rod

Pumpkin Panbread

Hybrid pancake/flatbread.

Ingredients:

1/2 cup light oat bran
1/2 cup warm liquid (try green tea)
1/3 cup pumpkin puree
1 xlg egg + 1/3 cup egg whites
1 tbsp sugar
1/2 tsp cinnamon
1/4 tsp salt
1 tbsp virgin olive oil

Directions:

Lightly oil then heat non-stick pan or griddle.

Combine oat bran with liquid, let rest 10 min.,
then vigorously stir in remaining ingredients

Pour 1/2 cup of batter to make each panbread,
then carefully turn over when sides are dry
(will not bubble like typical pancakes).

Consume as pancakes or flatbread.

Rod

Seedy Mincemeat

Super energy for "impossible" days.

Ingredients:

16oz jar almonds only butter, creamy
1 cup white sesame seeds
1 cup raw sunflower seeds
11oz jar vegan mincemeat

Directions:

Mix well as listed, then refrigerate.
Add almond oil if too dry.

Rod

Peach Ice Kreme

Healthier (and cheaper) than ice cream
with ice crystals texture (powdered milk,
whipped, prevents solid ice hardening).

Ingredients:

15oz can peaches in natural juice
1/2 cup powdered milk
1/3 cup whipping cream
1/3 cup dried, finely shredded coconut (optional)

Directions:

In deep container, combine powdered milk with peach juice,
add peaches and blend a few seconds to chop peaches,
then whip mixture until foamy.

Pour into pre-chilled metal container, freeze overnight.
Then stir cream and dried coconut into mixture,
and freeze several hours.

Rod

Skinny Dippin' Yogurt

Powdered milk increases protein
and improves texture/flavor
of this lower-calorie dip.

Ingredients:

16oz container 2% Greek Yogurt
1/3 cup powdered milk
1 1/2 tbsp veggie seasoning
1 tbsp dried parsley
1/3 cup water

Directions:

Mix water and dry ingredients, stir into yogurt.
Refrigerate overnight; stir briefly before serving.

Rod

Research to find alternatives to expensive probiotics ...

Re: https://www.perplexity.ai/

Q: Which are more important: prebiotics or probiotics?

"Prebiotics are generally considered more important than probiotics for maintaining a healthy gut microbiome. Here's why: Prebiotics act as food for the beneficial bacteria (probiotics) already present in the gut. They help these good bacteria thrive and multiply. Probiotics alone have a hard time surviving and colonizing the gut without adequate prebiotics to feed on.

Prebiotics are also more robust than probiotic supplements. Many probiotic strains get destroyed by stomach acid before reaching the intestines. In contrast, prebiotics pass through the digestive system intact to nourish the existing gut microbiota. While probiotic foods and supplements can be beneficial, their effects are often temporary if prebiotics are lacking in the diet. The probiotic bacteria struggle to establish themselves without a consistent prebiotic food source.

For these reasons, experts recommend focusing on getting enough prebiotics from foods like onions, garlic, bananas, asparagus, and whole grains to support the growth of your body's native beneficial bacteria. Probiotic supplements can then provide an additional boost, but prebiotics are the key to maintaining a diverse and robust gut microbiome long-term."

Q: Are green bananas a good prebiotic?

"Yes, green bananas are an excellent prebiotic food source. Here's why: Green bananas are rich in resistant starch, which acts as a prebiotic by feeding the beneficial bacteria in the gut. Resistant starch passes through the small intestine undigested and reaches the colon intact, where it promotes the growth of healthy gut microbiota.

Studies have shown that the resistant starch in green banana flour can help restore gut microbiota balance and improve intestinal barrier function after antibiotic-induced dysbiosis in mice. The prebiotic effects accelerated microbiome recovery compared to natural recovery alone.

The prebiotic fiber in green bananas also provides food for probiotic bacteria like Bifidobacteria and Lactobacilli to thrive. This synbiotic combination of prebiotics and probiotics supports a diverse, robust gut microbiome. Additionally, the pectin fiber in green bananas acts as a prebiotic by nourishing the beneficial gut bacteria that feed on it in the colon. This helps maintain a healthy gut environment.

So in summary, the high amounts of resistant starch, prebiotic fiber, and pectin make green bananas an excellent prebiotic food choice for promoting a balanced, well-nourished gut microbiome."

Rod

Thanks, Rod for the great post on Prebiotic and gut health. I am going to look online for igreen banana flour a little later today.
I'd like to start some asparagus here at the house too. George and I had a little patch at our flat in Australia. We both loved the stuff.
xxSandy

OB Tea Cakes

Camp style, hearty oat bran pancakes.
Accompany with Walk-On-Water sides
(dark chocolate, raw nuts, fresh fruit)

Ingredients:

2/3 cup light oat bran
3/4 cup warm green tea
1 tbsp brown sugar
3/4 tsp cinnamon
1/4 tsp salt
1/2 cup pumpkin puree
1/3 cup egg whites, whipped
1 tbsp virgin olive oil

Directions:

Lightly oil then heat non-stick pan or griddle.

Combine oat bran, tea, sugar and spices;
let rest 5 min.; stir in remaining ingredients.

Pour 1/3 cup of batter to make each tea cake;
carefully turn over when center begins to dry.

Rod

Hi Rod,
I'm adding oat bran and egg whites to my grocery list this week. I think Mom would enjoy the OB tea cakes...something healthy and a nice change of pace for breakfast.
Thank you!
xxSandy

Re: https://www.perplexity.ai/

Q: Are there specific foods or supplements that can help alter the gut microbiome for rheumatoid arthritis?

"Based on the provided search results, there are several dietary components and supplements that may help modulate the gut microbiome in a way that could potentially benefit rheumatoid arthritis (RA) patients:

Mediterranean diet: The Mediterranean diet, rich in fiber, polyphenols, probiotics from fermented foods, and omega-3 fatty acids, is proposed to have a beneficial effect on the gut microbiome and reduce inflammation in RA.

Key components include: Dietary fiber from fruits, vegetables, whole grains, and legumes acts as a prebiotic, promoting growth of beneficial gut bacteria. Polyphenols from olive oil, nuts, fruits, and vegetables have anti-inflammatory and antioxidant effects. Fermented foods like yogurt, kefir, and fermented vegetables provide probiotics. Omega-3 fatty acids from fish, nuts, and seeds may modulate gut microbiota composition.

Probiotics: Several probiotic strains, particularly from the Lactobacillus and Bifidobacterium genera, have shown promise in reducing inflammation and disease activity in RA patients. Lactobacillus casei seems to be one of the most promising candidates.

Prebiotic supplements: Prebiotics like inulin, galacto-oligosaccharides (GOS), and fructo-oligosaccharides (FOS) promote growth of beneficial gut bacteria and may have anti-inflammatory effects relevant to RA.

Omega-3 fatty acid supplements: Fish oil supplements rich in EPA and DHA omega-3s may help modulate gut microbiota composition and reduce inflammation in RA.

Fermented foods: Foods like yogurt, kefir, sauerkraut, kimchi, and miso provide probiotics as well as bioactive compounds from the fermentation process that can positively influence the gut microbiome.

While more research is still needed, the evidence suggests that adopting a Mediterranean diet pattern complemented with probiotic and prebiotic foods/supplements may be a promising adjuvant approach to modulate the gut microbiome in a way that reduces inflammation and improves outcomes in RA patients."

Rod

Re: https://www.perplexity.ai/

Q: Is sun tea better than brewed?

"No, sun tea is generally not considered better than traditionally brewed iced tea. The search results
indicate several drawbacks and risks associated with making sun tea compared to other brewing methods:

Safety Concerns: Sun tea brews at temperatures between 102-130°F, which is not hot enough
to kill potential bacteria present in the water or tea leaves. This creates an ideal environment
for bacterial growth, increasing the risk of contamination if not properly sanitized.

Traditionally brewed tea uses near-boiling water which eliminates bacteria.

Flavor Quality: While some claim sun tea tastes 'fresher' or less bitter, most experts found
little to no difference in flavor extraction between sun tea and cold brew methods when properly brewed.

The cold brew method in the refrigerator produced a cleaner, more balanced flavor than sun tea.

Extraction of Beneficial Compounds: Some studies suggest cold brewing, including the sun tea method,
may extract fewer antioxidants and less caffeine compared to hot brewing methods.

Convenience: Cold brewing tea in the refrigerator is more time-efficient, allowing you to make
a larger batch that can be stored for several days rather than having to brew sun tea daily.

In summary, while sun tea has nostalgic appeal, most experts recommend avoiding it due to food safety risks.
Cold brewing tea in the refrigerator is considered a better alternative as it produces a similar flavor profile
without the bacterial concerns and is more convenient. Traditionally hot brewing tea is still preferred
for optimal extraction of beneficial compounds."

Rod

This response hints that a 4-6 min. brew in just-boiled water
may still be better since ALL the grounds are in water for this time.
Also, this camp-style method works without electricity.


Re: https://www.perplexity.ai/

Q: Is brewing coffee gounds in just-boiled water then pouring through a coffee filter
better extraction than using a drip coffee maker?

"No, brewing coffee grounds in just-boiled water and then pouring through a filter (known as the pour over method)
does not necessarily result in better extraction than using a drip coffee maker. Both methods can produce excellent
extraction if done correctly. The key factors that determine good extraction are:

Grind size - The grind size needs to be appropriate for the brew method. For pour over, a medium grind is ideal,
while drip makers work best with a medium-coarse grind.

Water temperature - The ideal brewing temperature for coffee is around 195-205°F (91-96°C). Pour over allows
more control over water temperature, but good drip makers can also achieve this range.

Contact time - The coffee grounds need to be in contact with the water for the right amount of time,
usually 4-6 minutes, to allow proper extraction of flavors. Pour over gives you more control over contact time.

Agitation - Gently agitating the grounds during brewing can improve extraction. This is easier to do
with the pour over method by controlling the pour rate and pattern.

So in summary, while the pour over method allows more hands-on control over variables like temperature,
agitation, and contact time, a well-designed drip coffee maker that uses the right grind, temperature,
and brew time can also achieve excellent extraction. The skill of the user is more important than
the method itself for getting maximum flavor extraction from the coffee grounds."

Rod

Re: https://www.perplexity.ai/

Q: While dairy products are sometimes avoided for certain health reasons, are fermented dairy products
(yogurt, cultured cottage cheese, etc.) still beneficial nutrition?

"Yes, fermented dairy products like yogurt, kefir, cultured cottage cheese, and others can provide significant nutritional benefits,
even for those who are lactose intolerant or have difficulty digesting regular dairy products.

Key Benefits of Fermented Dairy

Improved Digestibility: The fermentation process breaks down lactose (milk sugar) into lactic acid, making these products
easier to digest for those with lactose intolerance. It also breaks down milk proteins, reducing the risk of allergic reactions.

Probiotics: Fermented dairy products are rich in beneficial probiotic bacteria like Lactobacillus and Bifidobacterium strains.
These probiotics support gut health, boost immunity, and may help with conditions like irritable bowel syndrome (IBS).

Nutrient Availability: Fermentation increases the bioavailability of certain nutrients like vitamins, minerals,
and antioxidants, making them more easily absorbed by the body.

Potential Health Benefits: Studies suggest fermented dairy may help reduce inflammation, lower cholesterol and blood pressure,
aid weight management, and even improve mental health. However, more research is needed in some areas.

High in Protein and Calcium: Like regular dairy, fermented varieties are excellent sources of high-quality protein
and calcium, which are essential for bone health and muscle development.

While the specific benefits may vary between different fermented dairy products, overall, they can be
a nutritious addition to the diet, even for those who have difficulty tolerating regular dairy. Choosing plain,
unsweetened varieties is recommended to avoid added sugars."


Re: https://www.perplexity.ai/ (related to benefit of fermented foods)

Q: Are beneficial probiotics known and proven to be effective as supplements?

"Based on the provided search results, the effectiveness of probiotic supplements is still debated, especially for healthy individuals.
Here are the key points:

Probiotics can be beneficial for certain conditions like irritable bowel syndrome, antibiotic-associated diarrhea, and boosting immunity against infections. However, for overall gut health in healthy people, the evidence is less clear. Probiotic supplements may actually decrease microbial diversity in the gut*, which is associated with better health outcomes. A diverse diet rich in fiber from fruits, vegetables, whole grains, etc. is considered more effective for maintaining a healthy gut microbiome than probiotic supplements alone.

While some studies suggest probiotics can help when taking antibiotics or reduce cold frequency, more research is still needed, especially for older adults, to determine appropriate strains, dosages, and efficacy. Probiotics are not strictly regulated, so quality can vary across supplement brands. Some may not even contain the strains listed on the label. In summary, while probiotics show promise for certain conditions, they are not definitively recommended as a general supplement for healthy individuals.

A balanced, high-fiber diet may be more effective for maintaining gut health than probiotic supplements alone. More research is still required to establish appropriate probiotic use, strains, and safety profiles, especially for the general population."

* Note: Probiotics compete for residence in the gut, so probiotic supplements
might interfere with this important microbial balance.


Rod

Thank you Rod for that valuable information on fermented dairy. I had forgotten how beneficial it could be.
I may suggest this to a friend of mine who has some trouble with IBS. Her diet is simply ghastly and I would love to see her gradually swing towards a better diet. Of course, it is her life and I am not going to harp at her even though I am so good at it.
xxSandy


Sandy<

An elderly lady commented on her channel that a "knowledgeable" friend advised her to avoid dairy products
to minimize her rheumatoid arthritis. I wondered about this advice and found no confirmation online. Then,
fermented dairy came to mind, products that have been consumed without problems for centuries! Also,
Perplexity responded that there's no convincing evidence that dairy causes rheumatoid arthritis.

Rod

Re: https://www.perplexity.ai/

Q: Is raw cauliflower nutritious?

"Yes, raw cauliflower is highly nutritious and provides numerous health benefits.

Nutritional Value of Raw Cauliflower

Raw cauliflower is an excellent source of several essential nutrients:

Fiber: 1 cup (107g) of raw cauliflower contains 2g of fiber, which is 7% of the daily recommended intake.
Fiber aids digestion and may reduce the risk of chronic diseases.

Vitamins: Raw cauliflower is rich in vitamin C (58% DV), vitamin K (14% DV), vitamin B6 (12% DV),
folate (15% DV), and other B vitamins.

Antioxidants: Cauliflower contains antioxidants like glucosinolates, isothiocyanates, carotenoids, and flavonoids
that help reduce inflammation and protect against chronic diseases like cancer and heart disease.

Minerals: It provides potassium, manganese, magnesium, phosphorus, and choline.

Benefits of Raw Cauliflower

The high antioxidant content in raw cauliflower helps fight inflammation and may reduce the risk of cancer and heart disease. The fiber in raw cauliflower promotes digestive health and may lower the risk of constipation, diverticulitis, and inflammatory bowel disease. Raw cauliflower is low in calories (27 calories per cup) but high in fiber and water, making it a weight-loss-friendly food that promotes feelings of fullness.

While cooking can degrade some nutrients like vitamin C and antioxidants, raw cauliflower retains its full nutritional value.
Consuming raw cauliflower is an excellent way to obtain its numerous health-promoting nutrients and antioxidants."

Raw cauliflower is not that tough to chew but parboiling to retain more nutrients would be better than cooking.
Also, that veggies contain good amounts of water is rarely mentioned as their nutritional benefit. Who knew?!
A local store is now selling cauliflower chunks, pre-washed in sealed plastic bags with four cauliflower colors:
white, orange, green, purple. The "cat's meow!" (or "rabbit's rainbow").

Rod

Hi Rod,
I love cauliflower..but mostly cooked. It sounds like developing a taste for raw cauliflower would be a great advantage for me.
I think now that our snack in the evening will consist of raw veggies and a healthy dip... must look back over your cooking threads for one of those.
Thank you for all you do to keep us healthy.
xxSandy



Today's inspiration ...

Ranch Style Dip for raw veggies

Combine 1 1/2 cups Ranch Dressing,
16oz container plain, 0% Greek yogurt,
1 1/2 tbsp dried parsley, then thin
as desired with milk or half & half.

Rod

Re: https://www.perplexity.ai/

Q: What foods provide support for blood quality and circulation?

"Several foods can help improve blood quality and circulation by providing essential nutrients and compounds that support vascular health. Here are some of the best foods for promoting healthy blood and circulation:

Leafy Green Vegetables

Leafy greens like spinach, kale, and collard greens are rich in iron, folate, and vitamin C, which are crucial for red blood cell production and healthy blood flow. The iron helps form hemoglobin, while folate aids in DNA synthesis during red blood cell formation. Vitamin C enhances iron absorption from plant sources.

Fatty Fish

Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which can help reduce inflammation, lower blood pressure, and prevent blood clots, thereby improving circulation. Omega-3s also promote the release of nitric oxide, a compound that dilates blood vessels for better blood flow.

Beets

Beets are rich in nitrates, which the body converts into nitric oxide, a potent vasodilator that helps widen blood vessels and improve blood flow. Beet juice has been shown to lower blood pressure and enhance athletic endurance by increasing oxygen delivery to muscles.

Berries

Berries like blueberries, raspberries, and strawberries are packed with antioxidants and anti-inflammatory compounds that can help reduce stiffness in arteries, lower blood pressure, and improve circulation. The flavonoids in berries also assist in dilating blood vessels and preventing plaque buildup.

Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits are rich in flavonoids and vitamin C, which can decrease inflammation, improve blood vessel function, and enhance iron absorption for better blood quality.

Nuts and Seeds

Nuts like walnuts and almonds, as well as seeds like pumpkin and sunflower seeds, are good sources of plant-based iron, vitamin E, and healthy fats that support red blood cell formation and circulation.

Garlic and Onions

Garlic and onions contain allicin and flavonoid antioxidants that can help dilate blood vessels, reduce inflammation, and improve blood flow. By incorporating these nutrient-rich foods into your diet, you can support healthy blood quality, circulation, and overall cardiovascular health."


"Vitamin C" is mentioned in health books as especially important for diabetics and pre-diabetics
because insulin is required to transport this vitamin into cells (cells' insulin resistance can limit
the amount of Vitamin C transported). Of course, Vitamin C from fresh foods is best.

Note: Rheumatoid arthritis causes inflammation.

Rod

Re: https://www.perplexity.ai/

Q: How does yogurt compare to kefir for probiotic nutrition?

Kefir is superior to yogurt in terms of probiotic nutrition and diversity. Here are the key differences:

Probiotic Diversity

Kefir contains a much wider variety of probiotic strains compared to yogurt. It can have up to 60 different strains of bacteria and yeasts, while yogurt typically contains only 2-3 strains of bacteria. The symbiotic relationship between the diverse bacteria and yeasts in kefir contributes to its potent probiotic profile and unique flavor.

Probiotic Count

Kefir has a significantly higher probiotic count, with around 15-20 billion colony-forming units (CFUs) per serving, compared to yogurt which has around 6 billion CFUs. The higher probiotic count in kefir may offer more comprehensive gut health benefits.

Lactose Content

Kefir is generally better tolerated by those with lactose intolerance due to the presence of enzymes that help break down lactose. The fermentation process in kefir reduces the lactose content compared to milk

Nutritional Differences

Kefir has slightly more protein, calcium, and potassium than yogurt. Greek yogurt is higher in protein compared to regular yogurt and kefir, making it a better choice for increasing protein intake.

In summary, while both kefir and yogurt offer probiotic benefits, kefir stands out with its significantly higher probiotic diversity, probiotic count, and better lactose tolerance. For maximizing probiotic nutrition, kefir is the superior choice over yogurt."

Rod

More about resistant starch in foods ...

Re: https://hopkinsdiabetesinfo.org/what-is ... nt-starch/

"Resistant starch is a carbohydrate that resist digestion in the small intestine and ferments in the large intestine.
As the fibers ferment they act as a prebiotic and feed the good bacteria in the gut."

Re: https://www.healthline.com/nutrition/9- ... ant-starch

"Resistant starch functions similarly to soluble, fermentable fiber. It helps feed the friendly bacteria in your gut
and increases the production of short-chain fatty acids such as butyrate. Short-chain fatty acids play a key role
in gastrointestinal health. For instance, some research indicates that they help prevent and treat colon cancer.

Studies have shown that resistant starch can help with weight loss and benefit heart health. It can also improve
blood sugar management, insulin sensitivity, and digestive health."

Rod

Re: https://www.perplexity.ai/

Q: What foods are anti-inflammatory?

"Here are some of the top anti-inflammatory foods to include in your diet:

Fatty Fish - Fatty fish like salmon, sardines, mackerel, and anchovies are rich in omega-3 fatty acids which have potent anti-inflammatory effects.

Berries - Berries such as blueberries, raspberries, strawberries, and blackberries are packed with antioxidants like anthocyanins that help reduce inflammation.

Leafy Greens - Leafy greens like spinach, kale, and collards are high in vitamin K, antioxidants, and anti-inflammatory compounds.

Nuts - Tree nuts like almonds, walnuts, and pistachios provide healthy fats, antioxidants, and polyphenols that can help fight inflammation.

Olive Oil - Extra virgin olive oil is rich in oleocanthal which has been shown to have similar anti-inflammatory effects as ibuprofen.

Tomatoes - Tomatoes are a great source of lycopene, a powerful antioxidant that can help reduce inflammatory markers.

Green Tea - The polyphenol antioxidants in green tea, especially EGCG, are known for their anti-inflammatory activity.

Turmeric - Curcumin, the active compound in turmeric, is a potent anti-inflammatory agent that can help reduce markers like CRP.

The key is to focus on a varied diet with plenty of fruits, vegetables, whole grains, healthy fats,
and anti-inflammatory herbs and spices to help combat chronic inflammation."

Rod

Seedy Mashed Cranberries

Rinse, then simmer 16oz pkg frozen cranberries
in 1/3 cup water until soft. Mash to fine pulp
while hot, stir in 2 tbsp cranberry seeds,
let cool, stir briefly, refrigerate.

Creates convenient, thick cranberry pulp
that can be added to many recipes -
even mixed into cream cheese!

Simmer slowly!


Seedy Cranberry Spread

Combine 16oz container ricotta cheese,
1/3 cup Seedy Mashed Cranberries,
and 1 tbsp cranberry seeds, with
sweetener optional.

Rod

Re: https://www.perplexity.ai/

Q: What diet helps the immune system keep control of cancer?

"Based on the provided search results, a diet rich in plant-based foods like fruits, vegetables, whole grains, and legumes can help boost the immune system's ability to control cancer growth and progression. Here are the key points:

Plant foods are rich in antioxidants that fight oxidative stress, boost the immune system, and help protect against cancer cells.
Antioxidants like vitamins, minerals, and phytochemicals from plants can correct immune dysfunctions.

A diet high in fiber from fruits, vegetables, legumes, and whole grains helps keep the digestive system healthy and may prevent colorectal and other digestive cancers by removing cancer-causing compounds efficiently.

Healthy fats like omega-3 fatty acids found in fish, nuts, and plant oils may protect against cancer, while saturated and trans fats should be limited.

The Mediterranean diet, rich in fruits, vegetables, legumes, whole grains, fish, and olive oil, has been associated with a lower incidence of various cancers and reduced cancer mortality. The Japanese diet, featuring green tea, sea vegetables, fish, soy products, and other plant-based foods, is also linked to lower cancer risk and mortality.

Herbs and spices like garlic, ginger, turmeric, and curry powder contain immune-boosting compounds that may help fight cancer.
Limiting carcinogenic compounds formed during high-heat cooking, charring, or food spoilage can reduce cancer risk.

In summary, a plant-based diet rich in antioxidants, fiber, healthy fats, and anti-inflammatory compounds, while limiting processed, charred, and high-fat foods, can support the immune system in controlling cancer growth and progression. The Mediterranean and Japanese dietary patterns exemplify such anti-cancer diets."

Note: Sufficient soluble and insoluble fiber is frequently mentioned in health food advice
because fiber helps eliminate toxins created by immune system control of cancerous cells.
Sufficient hydration is also frequent health advice and complements benefit of fiber.
Reducing cancer-promoting processed and typical snack foods is a no-brainer.


Rod

Re: https://www.perplexity.ai/

Q: For a healthier snack, what foods balance peanut butter filled pretzels?

"Peanut butter filled pretzels can be part of a healthy snack when balanced with other nutrient-dense foods that provide fiber, protein, and healthy fats. Here are some options to pair with peanut butter pretzels for a more balanced snack:

Fruits and Vegetables - Fresh fruits like apples, bananas, or berries provide fiber, vitamins, and antioxidants to complement the pretzels.
Vegetable sticks like carrots, celery, cucumber, zucchini, or bell peppers add crunch, fiber, and nutrients.

Nuts and Seeds - A handful of nuts like almonds, walnuts, or pistachios provide protein, fiber, and healthy fats. Seeds like chia, flax, or pumpkin seeds are high in fiber and nutrients.

Yogurt - Greek yogurt or skyr provides protein and can be topped with fruit and nuts for added fiber and healthy fats.

Whole Grains - Whole grain crackers or a small portion of whole wheat bread can balance out the refined grains in pretzels with extra fiber.

By combining peanut butter pretzels with foods like fresh produce, nuts, seeds, yogurt, or whole grains, you create a more nutritionally complete snack with fiber, protein, healthy fats, vitamins, and minerals. This balanced approach can help promote satiety and provide sustained energy."

Rod