Peanut butter is delicious –I eat it every day! Not only does it taste good, but it is an easy way to get a nutrient boost. Peanut butter may contain a significant amount of fat per serving, but it is the heart healthy type of fat. It is rich in unsaturated fats, which can decrease LDL and triglyceride levels. Peanut butter is a good source of fiber, and protein, which helps keep you feeling full longer. Peanuts contain one of the highest amounts of protein per serving from nuts and seeds, with 8g of protein per 2 tablespoons. Peanut butter contains vitamin E, a powerful antioxidant; magnesium, good for bone health; and potassium, for muscle contraction. Though peanut butter contains many good nutrients, it should be consumed in moderation. Check the labels to avoid unnecessary added sugars, sodium, and trans fats that some manufacturers add to avoid oil separation.
Try one of these delicious recipes, which go beyond the typical PB&J or ants on a log, to celebrate National Peanut Butter Day!
Peanut Butter Banana Overnight Oats (adapted from Quaker Oats)
- 1/2 cup old-fashioned oats
- 1/2 cup low-fat milk
- 1 teaspoon chia seeds
- 1/2 teaspoon cinnamon
- 1 banana, sliced
- 2 tablespoons unsalted peanut butter
Add oats to a container of your choice and pour in milk. Mix in peanut butter, chia seeds, and cinnamon. Place in fridge overnight. Take out in the morning, slice banana over top of oats. Warm up in the microwave for a minute or enjoy chilled.
Energy Balls (adapted from Hy-Vee)
Makes 20
- 1 cup old-fashioned oats
- 1 cup whole grain brown crisp rice cereal
- 2 oz chopped peanuts
- ½ cup dried fruit (cherries, raisins, cranberries, apricots, fig, date), chopped
- ¼ cup ground flaxseed meal
- 2 tablespoons chia seeds
- 2 tablespoons mini semisweet chocolate chip
- 1 cup unsalted peanut butter
- ¼ cup agave nectar or honey
- 1 teaspoon vanilla extract
In a large mixing bowl, stir together oats, cereal, peanuts, dried fruit, flaxseed meal, chia seeds, and chocolate chips. In a 2-cup liquid measuring cup or small bowl, combine almond butter, agave nectar or honey, and vanilla and stir until well mixed. Add to oat mixture and stir until well-mixed. Shape mixture into 1-inch balls. Place balls in a baking pan. Cover and refrigerate for 30 minutes. Store in an airtight container in the refrigerator for up to 1 week or in freezer for up to 1 month.
