The New Nutritional Twist on Peanut Butter
The Nutritional Power of Peanut Butter
By Elaine Magee, MPH, RD
Wellness Corporate Dietitian Albertsons Companies
Calling all peanut butter lovers! We have a lot to celebrate starting with a revolution happening in the peanut butter aisle. Natural style peanut butter, made with only peanuts and salt, is taking center stage and organic peanut butter options are even available. You won’t believe how pure and amazing natural-style peanut butter tastes without the added sugar or saturated fat. Sure, you have to stir it with a long knife or mini spatula (to incorporate the natural oils) when you first open the jar, but then you store it in the refrigerator and you’re good to go until the jar is empty.
From Protein to Smart Fats
While an honorary member of the nut family, peanuts are technically a legume and they have their own nutritional story to tell. These amazing plant protein packages are balanced with monounsaturated “smart” fats, fiber vitamins, minerals, and powerful plant compounds. With 7 grams of protein per 1-ounce serving, peanuts have the highest amount of protein compared to other nuts. They also have the highest amount of two B-vitamins compared to other nuts, with one ounce of peanuts contributing 20% of the Daily value for niacin and 10% for folate. Peanuts also give several key minerals a boost including calcium, magnesium and phosphorus.
Top Nut in Phytosterols
An ounce of peanuts or natural style peanut butter also adds a nice dose of several antioxidant-acting phytochemicals (plant compounds) starting with the highest amount of phytosterols compared to other nuts. Phytosterols might help inhibit the growth of some cancers and help reduce the risk of heart disease, in part through its effect on LDL “bad” cholesterol. Recent studies suggest that regular peanut consumption may help decrease blood pressure, a condition that affects the majority of American adults. When you switch to natural-style peanut butter, it’s like eating peanuts because only salt is added!
Stir it up with Natural-Style Peanut Butter
With all of this going for peanuts, the time has come to promote natural-style peanut butter beyond the predictable PB & J. Natural style peanut butter is a powerful addition to smoothies, oatmeal or overnight oats and works well as a base for energy bites and balls. The whole family will love this easy recipe for Peanut Butter Energy Bites, balanced with protein added from nonfat dry milk and fiber and plant compounds from oats plus the crunch from Grapenut-type cereal. You can design your own version of these bites by putting dried cherries or strawberries in the center of the bite and rolling the bites in everything from unsweetened coconut to unsweetened cocoa powder.
Peanut Butter Toast Gets A Makeover
These past few years, avocado toast has gone gourmet and it’s time to take peanut butter toast to a whole new level too. Crazy about that popular chocolate hazelnut spread with sugar as the first ingredient and palm oil as the second ingredient? Try this more healthful recipe for Chocolate Crunch Peanut Butter Toast.
Want to turn your late-night craving for peanut butter and bananas into a tasty breakfast? Whip up this easy recipe for Banana Fana Peanut Butter Toast.
If you want to think outside the peanut butter jar and really tickle your taste buds with something extraordinary, this recipe for Raspberry Cheesecake Peanut Butter Toast will surprise and delight you with how well all these flavors go together.
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March Recipes
Chocolate Crunch Peanut Butter Toast
Featuring a more healthful version of Nutella, this peanut butter toast has the trifecta of chocolate, peanut butter and crunch all rolled into one.
Makes 3 toasts
Ingredients:
1/4 cup O Organics creamy peanut butter (stir well to blend), room temperature
1 tablespoon unsweetened cocoa powder
1/2 teaspoon vanilla extract
1-2 teaspoons O Organics Maple Syrup
3 slices 100% Whole Wheat Bread, toasted to your preference
Topping:
1-2 tablespoons chopped O Organics Pretzel Sticks or Signature Select Nutty Nuggets
1 tablespoon Signature Select Mini Semi-Sweet Chocolate Chips
Optional:
1 tablespoon white chocolate chips, melted gently in the microwave
Directions:
In small bowl, stir together peanut butter, cocoa powder, vanilla extract and maple syrup with a mini spatula or similar until smooth.
Spread evenly onto 3 pieces of whole wheat toast. Top with chopped pretzel sticks and mini chocolate chips. For an optional added touch, melt white chocolate chips gently in the microwave (on low power) and drizzle over the top of each toast. Enjoy!
Nutritional Information:
Calories 283, Total Fat 13 g, Saturated Fat 2.7 g, Monounsaturated Fat 6.7 g, Polyunsaturated Fat 3.8 g, Trans Fat
0 g, Cholesterol .4 mg, Sodium 178 mg, Potassium 48 mg, Total Carbohydrate 29 g, Dietary Fiber 6 g, Sugars 7 g, Protein 5.2 g, Calcium 47 mg, Iron 1.8 mg
Banana Fana Peanut Butter Toast
The combination of peanut butter with banana, honey and cinnamon is a match made in heaven. For a milder banana flavor, use slightly green bananas.
Makes 2 toasts
Ingredients:
2 slices 100% Whole Wheat Bread, toasted
3 tablespoons O Organics Creamy Peanut Butter (stir well to blend)
1 small banana, peeled and cut into slices about 1/4-inch thick
Several pinches or sprinkles of ground cinnamon (add more to taste)
1 teaspoon honey (maple syrup can be substituted)
Directions:
Spread each piece of toast with about 1 1/2 tablespoons of peanut butter.
Top each toast evenly with banana slices.
Add a pinch or sprinkle of ground cinnamon on top of the toast and then add a light drizzle of honey over the banana slices. Enjoy!
Nutritional Information:
Calories 290, Total Fat 13 g, Saturated Fat 2 g, Monounsaturated Fat 7 g, Polyunsaturated Fat 4 g, Trans Fat
0 g, Cholesterol .4 mg, Sodium 185 mg, Potassium 59 mg, Total Carbohydrate 31 g, Dietary Fiber 6 g, Sugars 8 g, Protein 5.5 g, Calcium 41 mg, Iron 1.5 mg
Raspberry Cheesecake Peanut Butter Toast
This delicious and colorful toast will surprise your taste buds with a delightful blend of peanut butter, raspberry and cheesecake flavors.
Makes 4 peanut butter toasts
Ingredients:
1/4 cup Lucerne Light Cream Cheese
1/2 teaspoon vanilla extract
1 tablespoon powdered sugar
4 slices 100% Whole Wheat Bread, toasted
4 tablespoons O Organics creamy peanut butter (stir well to blend)
1/2 cup raspberries, rinsed well and dried with paper towel
Directions:
In small bowl blend light cream cheese with vanilla extract and powdered sugar until smooth. Add to a piping tool if desired.
Spread a tablespoon of peanut butter over each toast.
Pipe the cream cheese mixture in a pattern on top of the peanut butter and dot the top of the peanut butter toast with raspberries in whatever pattern you want. Enjoy!
Nutritional Information:
Calories 263, Total Fat 11.9 g, Saturated Fat 2.9 g, Monounsaturated Fat 5.4 g, Polyunsaturated Fat 3.2 g, Trans Fat
0 g, Cholesterol 8.5 mg, Sodium 213 mg, Potassium 60 mg, Total Carbohydrate 28 g, Dietary Fiber 6 g, Sugars 7 g, Protein 5 g, Calcium 66 mg, Iron 1.5 mg
Peanut Butter Energy Bites
These mighty peanut butter bites have a great peanut butter and maple flavor along with a crunch from the nuggets Cereal. There is fiber and plant compounds from the ground oats and some added protein from the nonfat dry milk powder. One of my favorite ways to serve these is with a dried strawberry or cherry in the center of the bite, with the bite rolled in unsweetened shredded coconut.
Makes 18 bites (9 servings if 2 bites each)
Ingredients:
1/2 cup O Organics creamy peanut butter (stir well to blend)
3 tablespoons O Organics maple syrup
1/4 teaspoon maple extract
1/3 cup Signature Select nonfat dry milk powder
1/3 cup ground old fashioned oats (add oats to a mini food processor or similar and pulse to grind)
1/3 cup Signature Select Nutty Nuggets Cereal (similar to Grape Nuts)
Optional:
Dried cherries or berries (to put in the center of the energy bites)
Date pieces (to put in the center of the energy bites)
Unsweetened shredded coconut (to roll the energy bites in)
Signature Select Mini Semi-Sweet Chocolate Chips (to roll the energy bites in)
Granola or Signature Select Nutty Nuggets (to roll the energy bites in)
Directions:
In a medium sized bowl, blend peanut butter, maple syrup, and maple extract together with a spatula or spoon. Stir in nonfat dry milk powder, ground oats and nuggets cereal until blended.
Use a mini cookie scoop (or tablespoon measure) to grab about a tablespoon of the mixture. Add a dried fruit piece to the center if desired and roll into a ball. Roll the ball in shredded unsweetened coconut, mini semisweet chocolate chips, granola or nugget cereal if desired.
Store in the refrigerator in a sealable bag or container until ready to serve or pack in your backpack/briefcase for the day.
Nutritional Information: Per 2 bites
Calories 157, Total Fat 7.6 g, Saturated Fat 1.2 g, Monounsaturated Fat 4.1 g, Polyunsaturated Fat 2.2 g, Trans Fat
0 g, Cholesterol .4 mg, Sodium 81 mg, Potassium 99 mg, Total Carbohydrate 15 g, Dietary Fiber 1.5 g, Sugars 6 g, Protein 5.5 g, Calcium 42 mg, Iron 1.6 mg
