Peanut Butter! Is it good for you?

Peanut butter is loved by many and we in Malaysia aren’t shy to admit that we do too! Peanut butter can be savoured on from breakfast, lunch, teatime, dinner and even supper! Peanut butter is usually served as a spread on bread, toast, or crackers, and used to make sandwiches (notably the peanut butter and jelly sandwich).

Besides that, It is also used in a number of breakfast dishes and desserts, such as peanut-flavoured granola, smoothies, crepes, cookies, brownies, or croissants. In spite of liking peanut butter so very much we in Malaysia don’t know much about the peanut butter that we consume besides the fact that it contains peanuts, genius!. For a matter of fact peanut butter should contain at least 90% peanuts and this applies to both commercial and homemade peanut butter spreads. However, here’s some information that you should know about your peanut butter.

Firstly, peanut (also known as groundnut) isn’t a nut as many would assume. Peanuts actually belong to the legumes family which is often called as the bean or pea family. Peanut paste or spread is made of ground dry roasted peanuts. Peanuts are rich in essential nutrients. In about 100 g serving, peanuts provide 570 calories and are an excellent source (defined as more than 20% of the Daily Value) of several vitamins such as vitamin B and E, several dietary minerals, such as manganese , magnesium, phosphorus and dietary fiber . Besides that, they also contain about 25 g protein per 100 g serving, a higher proportion than in many tree nuts. According to some studies show that regular consumption of peanuts is associated with a lower specific risk of mortality from certain diseases. There are 2 types of peanut butter spreads that are commonly found which are the crunchy (chunky) and smooth. There have been countless debates on which type of peanut butter (chunky or smooth) is better. According to some surveys, men prefer the chunky version of peanut butter compared to women.

Difference Between Chunky and Smooth Peanut Butter

Crunchy Peanut Butter The main difference between the two peanut butters is that crunchy peanut butter generally contains about a full gram more of fiber than its creamy counterpart. Fiber is essential in regulating your digestive system. It is a super good for you as it helps you feel full for longer periods throughout the day, which prevents overeating and generally quells the desire to binge on unhealthy processed foods. Crunchy peanut butter also contains less saturated fat which is good to avoid high cholesterol in your blood

Smooth Peanut Butter Meanwhile both types of peanut butter each contain a significant dose of protein, creamy peanut butter has just a tad more than crunchy peanut butter. It’s not much of a difference nutritionally, but it is still there. In addition, creamy peanut butter contains higher amounts of vitamin E, which is another important nutrient your body needs, making creamy peanut butter a surprising source for this vitamin.

Both Peanut Butters Both crunchy and smooth peanut butter each contain the same amount of calories. Additionally, both peanut butter types are also loaded with virtually similar amounts of potassium, zinc, folate,and vitamin B3. Overall, as long as you are choosing a peanut butter that’s all natural and pesticide free, in addition to being free from added salt or sugar, any peanut butter will be a healthy choice.



Difference Between Commercial Peanut Butter and Homemade?

Natural peanut butter usually contains peanuts and salt but there are also salt-free varieties if you really are keeping a track on your sodium intake. Conventional peanut butter has sugar and hydrogenated vegetable oil to make sure that its consistency is not affected by time or temperature. On the other hand, natural peanut butter must be stirred in order to achieve the right consistency this is due to oil found in natural peanut butter separates from the solids when left to sit and, as such, must be mixed well before consuming. Also, natural peanut butter tends to be a bit grainier than its conventional counterpart—even if it's “creamy.”

The natural separation is more likely to occur if you store the peanut butter at room temperature. However, if you put it in the refrigerator the natural peanut butter becomes much more difficult to work with. Unlike natural peanut butter, conventional peanut butter is a cohesive spread that remains as it is regardless of temperature or where it’s stored. If you enjoy the occasional spoonful of peanut butter to snack on, conventional is undoubtedly the way to go.

Healthy Recipes Using Peanut Butter!



Peanut Butter, Banana, and Chia Seed Bagelwich


Ingredients:
serves 1
-1 bagel thin, toasted
-2 tbsp. peanut butter
-1 banana, sliced
-½ tbsp. chia seeds

Directions:
Firstlt, spread each slice of toasted bagel thin with 1 tablespoon of peanut butter. Then, top peanut butter-topped bagel thin with banana slices. Lastly, sprinkle with chia seeds.



Peanut Butter Granola

Ingredients:
Makes four ¼ c servings
-2 tbsp. creamy peanut butter
-2 tbsp. Honey
-¼ tsp. Cinnamon
-¼ tsp. vanilla extract
-1 c. oats

Directions:
Firstly, preheat oven to 325 degrees. Then spray cookie sheet with non-stick cooking spray and set aside. After that, combine peanut butter and honey in a bowl and microwave until peanut butter melts (approximately 20 seconds) and then stir.

You will have to stir cinnamon and vanilla into peanut butter and honey mixture. Also, add oats and stir until oats are completely covered in peanut butter mixture. Finally, spread out oat mixture onto prepared cookie sheet and bake for 7 -8 minutes until granola is slightly browned and let cool until granola is crunchy.



Peanut Butter Protein Bars


Ingredients:
-1/3 c. honey
-1/3 c. dark brown sugar
-1 c. creamy peanut butter
-½ c. crunchy peanut butter
-1 tsp. cinnamon>BR> 5 c. bran flakes (such as Raisin Bran)
-1/3 c. ground flaxseeds (optional)
-1 c. chopped Craisins


Directions:
Firstly, put honey in a large pot on medium heat. Second, add sugar and stir until melted and mixture begins to bubble.

Third, Add cinnamon and stir until dissolved. Fourth, stir peanut butter into the honey mixture until smooth. Then, remove from heat and stir in bran flakes, flax and Craisins.

Next, press firmly into an 8x8 pan lined with foil that overlays ends. Lastly, refrigerate for several hours or overnight. The next morning you can cut into squares and enjoy!


Note: This recipe freezes well and you can make a big batch and freeze squares to enjoy in the future. In addition, you may substitute 1 c. granola + 4 c. bran flakes for the 5 c. bran flakes. Just so you know, protein powder may also be added to this recipe for an extra protein punch.




Apple, Peanut Butter, and Granola Sandwich

Ingredients:
serves 2
-1 apple, cored
-2 tbsp. peanut butter
-½ c. low-fat granola


Directions:
Core apple. Then, slice apple horizontally into several slices to make sandwich “bread.” Third step is to spread two apple slices with 1 tablespoon of peanut butter each and sprinkle with granola. Lastly, top peanut butter and granola-topped apple slice with another apple slice.



Peanut Butter Pancakes

Ingredients:
serves 2
-3/4 c. flour
-1/4 c. wheat bran (optional)
-2 tbsp. brown sugar
-1 tsp. baking soda
-1 egg
-2 tbsp. peanut butter (Melted a bit in the microwave)
-3/4 c. milk


Directions:
Combine all ingredients and stir until completely combined. Second, spray heated griddle or warmed skillet with non-stick cooking spray. Pour batter on griddle or skillet, cooking the pancakes until the tops begin to bubble slightly.

Then, flip and cook the other side until light brown. Lastly, top with syrup and desired toppings (fruit, powdered sugar) and enjoy!



Chocolate Peanut Butter Overnight Oats



Ingredients:
serves 1
-1/2 c. old fashioned oatmeal
-1 1/2 tbsp. chia seeds
-1 c. almond milk
-1/2 tbsp. cocoa powder
-1 tbsp. peanut butter


Directions:
First step is to combine all ingredients except for peanut butter and let set in the refrigerator overnight. The next morning, remove oats from fridge and stir in spoonful of peanut butter before eating.



Peanut Butter and Banana Smoothie

Ingredients:
serves 1
-1 scoop protein chocolate or vanilla protein powder
-1 frozen banana, cut into pieces
-1 tbsp. peanut butter
-1 c. milk
-3 large ice cubes


Directions:
Blend all ingredients in blender and enjoy.



Peanut Butter and Oatmeal Cookies

Ingredients:
-1/3 c. peanut butter
-½ c. brown sugar, packed
-¼ c. honey
-¼ c. canola oil
-2 eggs
-1 ¾ c. oats
-1 c. flour
-¾ tsp. baking soda
-2 tbsp. chia seeds
-¼ tsp. Salt
-½ tbsp. cinnamon


Directions:
Preheat oven to 350 degrees. After which you will need to line cookie sheet with parchment paper or spray with non-stick cooking spray. Then miix peanut butter, brown sugar, honey, canola oil and eggs together until fully combined.

Using a separate bowl, combine oats, flour, baking soda, salt and cinnamon. Slowly mix flour mixture into peanut butter mixture. Stir in chia seeds.

Among the final steps is to drop dough by rounded tablespoons onto cookie sheet and bake for approximately 8 minutes or until sides of cookies begin to brown slightly. Cool and enjoy.



Peanut Butter Energy Bites

Ingredients:
makes approximately 15 energy bites
-1 c. peanut butter
-1/2 c. sugar
-1 egg
-1/2 c. wheat germ


Directions:
Preheat oven to 350 degrees. Second, spray cookie sheet with cooking spray or line with parchment paper.

Then, combine all ingredients in a bowl and stir together until everything is fully mixed. The dough will be very thick. Next, scoop dough by the tablespoon onto the cookie sheet.

Lastly, bake for 10 – 12 minutes until the sides of the bites begin to brown. Let cool and enjoy!