Peanut butter is made by grinding roasted peanuts into a paste, with some variations containing added ingredients like salt, sugar, or oil to enhance flavor and texture. It’s a source of protein, essential fats, and various vitamins and minerals. Peanut butter can be spread on bread, mixed into oatmeal, added to smoothies, used in cooking and baking, and even enjoyed straight from the jar.
Nutritional Information (per 100g):
- Calories: ~588
- Protein: 25g
- Fat: 50g
- Carbohydrates: 20g
- Sugars: 9g
- Fiber: 6g
- Vitamin E: 9mg
- Magnesium: 168mg
(Note: Nutritional values can vary based on the brand, specific processing methods, and any added ingredients.)
Ingredients: Roasted peanuts. Some commercial versions might include added oils, sugar, salt, or preservatives.
What it is good for:
- Providing a good source of protein and healthy fats.
- Serving as a quick energy boost.
- Offering vitamins and minerals, notably Vitamin E and Magnesium.
- Satisfying cravings with its rich, creamy texture and taste.
How to Use:
- Spread on bread or toast.
- Drizzle over pancakes or waffles.
- Add to smoothies for added flavor and protein.
- Use as a base for sauces in savory dishes.
- Mix into oatmeal or yogurt.
- Bake into cookies, brownies, or other desserts.
Recipe Idea – Peanut Butter Banana Smoothie: Ingredients:
- 2 ripe bananas
- 2 tbsp peanut butter
- 1 cup almond milk (or any milk of choice)
- 1 tsp honey or maple syrup (optional)
- A pinch of salt
- Ice cubes
Instructions:
- In a blender, combine bananas, peanut butter, almond milk, honey or maple syrup (if using), and a pinch of salt.
- Add ice cubes and blend until smooth and creamy.
- Pour into glasses and serve immediately.
Diets it fits into:
- Vegetarian
- Vegan (if no honey or animal-derived ingredients are used)
- Gluten-free
- Keto (in moderation and if unsweetened)
Note: Some individuals may be allergic to peanuts, making peanut butter unsuitable for them. Always check the label if you have dietary restrictions or are looking for a natural product. Commercially produced peanut butters can sometimes have added sugars, oils, and preservatives, so reading ingredients is crucial for those seeking pure peanut butter.
