Peanut butter - a valuable component of the daily diet. What to make from peanut butter?

What is peanut butter, and how is it made?

Peanut butter is a food product popular especially in the Netherlands and the United States, which is traditionally made from peanuts. The creator of the peanut butter is considered to be the American doctor, John Harvey Kellog, who introduced the product to the market in the XIX century, advertising it as a healthy product, which was contributed to the improvement of the quality of the diet commonly used by Americans.

How is the peanut butter made? The process of creating the product is not complicated. The peanuts should be peeled and thoroughly cleaned, and then subjected to high-temperature roasting. Then the peanuts should be ground and the delicious nut paste ready!

Peanut butter - nutritional values and effects on the human body

The peanut butter is a high-energy product that is rich in nutrients. It is distinguished by a high content of unsaturated omega-3, omega-6 and omega-9 fatty acids, and is also a good source of protein. In addition, the product can find significant amounts of dietary fibre, as well as valuable vitamins and minerals, such as magnesium, potassium, calcium, iron, selenium or B vitamins and vitamin E.

Thanks to the ingredients present in the product, the peanut butter can positively affect the work of the human body, supporting the functioning of the circulatory system, contributing to the reduction of the level of "bad" LDL cholesterol and triglycerides and improving the lipid profile. Moreover, thanks to the content of compounds that have antioxidant properties, the peanut butter can contribute to the neutralization of free radicals and reactive oxygen species and also to reduce oxidative stress and delay aging processes. In addition, the peanut cream can support heart function and reduce the risk of developing type II diabetes, and it can also have anti-inflammatory effects, resulting in improved markers of inflammation and supporting the preservation of endothelial function.

Due to the presence of polyphenols, the product may also have anticoagulant and vasodilating properties. However, thanks to the richness of proteins and healthy fats, the nut pastes are appreciated among athletes and physically active people, because they can positively affect the process of muscle protein synthesis, and thus to increase muscle mass and strength.

The presence of dietary fibre in the peanut butter can positively affect intestinal peristalsis, in turn, the magnesium contained in the product can improve well-being and reduce muscle cramps. Scientific data also suggest that the peanut pastes can also improve memory and have a positive effect on cognitive functions, as well as positively affect the body's stress reactions.

The composition of peanut butter - which peanut butter is the best?

As the peanut butter is becoming more and more popular, you can find many different products hidden under this name on store shelves. The peanut butter is also called creams, which are not made from peanuts, but from other ingredients, such as pistaches, almonds, hazelnuts or cashew nuts. How to find among various products the most valuable one that can have a beneficial effect on the human body?

Firstly, it should pay attention to the composition of the product - the best peanut butter is one that does not contain unnecessary and artificial additives. Classic peanut butter consists of 100% nuts and does not contain sugar, salt, palm oil or other ingredients whose names are sometimes difficult to pronounce.

In stores can be also found the peanut butter, which contains about 90% of nuts, and the remaining 10% is, for example, honey or coconut shreds. Is it worth including such products in the diet? Well, that depends. If weight reduction or muscle mass development is key for you, it is better to reach for pure peanut butter, which contains 100% nuts. However, if you want to diversify your daily menu or this product is to be a substitute for sweets in your diet, it is worth using the peanut butter containing healthy and tasty additives.

Types of peanut butter - what peanut butter to choose?

On the market can be found the peanut butter, which differ in composition, as well as type. Most often, can distinguish two types of peanut butter - smooth and crunchy. What does that mean? On store shelves, there is either peanut butter of smooth consistency, or a product with pieces of peanuts. Which butter to choose? It is an individual matter, depending on personal tastes.

As we have already mentioned, among the store assortment can also distinguish peanut butter, which contain valuable additives, such as coconut shavings, cocoa or honey. What is the purpose of enriching the classic peanut butter with products of this type? Valuable additives can diversify the taste of the product and increase its attractiveness in the eyes of the consumer, but also can bring out innovative, intriguing aromatic notes from well-known products.

So what peanut butter to choose? What product is worth reaching for? After one that stands out with a good composition and fits your needs!

Peanut butter is a paste made from peanuts that can have a smooth consistency or contain crunchy pieces of nuts. It is a versatile product that is a valuable component of the daily diet.

What to eat peanut butter with?

Once you know what peanut paste is, how it is made and how to choose the best of the available products, it's time to answer the question of what can you eat peanut butter with?

Because the nut cream is a versatile product, it will not be an exaggeration if we say that the only limitation when using it is your imagination! The peanut butter, what can you use it for? To everything! It is a product that tastes great as a sandwich paste, as well as a creamy filling of cakes and homemade pastries. From the peanut butter you can create delicious ice cream, as well as savoury sauces and dishes. It is a product that will work out as an ingredient of breakfast, lunch and dinner. Even the most banal products, such as rice wafers, taste much better with the addition of the nut paste. Therefore, to make your task easier, we have prepared several proposals and recipes with the peanut butter fit, thanks to which you can easily create culinary works of art!

What to make from peanut butter? Recipes with peanut butter

The peanut butter can be used in many ways, and due to the unique taste and unique aroma, the product goes well with both sweet and savoury dishes.

Pumpkin oatmeal with peanut butter

The dish that works great as a nutritious start to the day is pumpkin oatmeal with peanut butter. This is a great combination of filling oatmeal with sweet pumpkin and creamy nut paste.

Ingredients	Method of preparation
50 g of oatmeal 30 g of pumpkin puree 20 g of peanut butter 50 ml of milk A pinch of cinnamon	Pour milk into a pot and add oatmeal. Cook, stirring all the time, until the oat flakes are soft. Remove the dish from the burner and cover the pot to swell the oat flakes. After 5-10 minutes add pumpkin puree, a pinch of cinnamon and peanut butter to the prepared flakes, and mix well.

Roasted apple with peanut cheese

Time for a sweet proposal that will be great as a second breakfast. The snack can be eaten hot, as well as cold and each time diversify slightly different additives.

Ingredients	Method of preparation
An apple 30 g of skimmed cottage cheese 20 g of crunchy peanut butter A pinch of cinnamon Teaspoon of honey	Wash and dry the apple, then cut off the top of the fruit and core the apple. In a bowl, mix cottage cheese, peanut butter, honey and cinnamon, and fill the hollow apple with the stuffing prepared in such a way. Cover the fruit with the part cut off earlier, put in a heat-resistant dish and put in an oven preheated to 180 degrees. Bake for about 20 minutes, then enjoy a mouth-dissolving snack!

Peanut butter is a product that fits sweet dishes as well as savoury dishes. It tastes great, for example, as an ingredient of a baked apple, giving the meal an aromatic, nutty note.

Peanut salmon with vegetables

The peanut butter is a product that perfectly diversifies the taste of dinner dishes. One of our "savoury" proposals is salmon with vegetables in nut marinade. Sounds yummy? And how it tastes! See for yourself!

Ingredients	Method of preparation
150 g of salmon fillet 30 g of peanut butter Teaspoon of soy sauce Teaspoon of honey Clove of garlic A little lemon juice Teaspoon of sesame Teaspoon of flaxseed Carrot Parsley Half of beet Potato	Peel all vegetables and cut into julienne. Wash and dry the salmon, then prepare the marinade - mix in a bowl peanut butter, soy sauce, honey, garlic squeezed through the press, lemon juice, sesame and flaxseed. Marinate salmon and vegetables. Then wrap the fish in aluminum foil and put in a heat-resistant dish, and place the vegetables on a baking tray lined with paper. Bake in 200 degrees - fish about 20 minutes, while vegetables until brown.

Ingredients

Method of preparation

150 g of salmon fillet
30 g of peanut butter
Teaspoon of soy sauce
Teaspoon of honey
Clove of garlic
A little lemon juice
Teaspoon of sesame
Teaspoon of flaxseed
Carrot
Parsley
Half of beet
Potato

Peel all vegetables and cut into julienne.
Wash and dry the salmon, then prepare the marinade - mix in a bowl peanut butter, soy sauce, honey, garlic squeezed through the press, lemon juice, sesame and flaxseed.
Marinate salmon and vegetables.
Then wrap the fish in aluminum foil and put in a heat-resistant dish, and place the vegetables on a baking tray lined with paper.
Bake in 200 degrees - fish about 20 minutes, while vegetables until brown.

Wholemeal bread with nutty hummus

Breaking the stereotype of a sweet afternoon snack, we propose a "salty" version, namely whole-grain bread with nutty hummus and fresh peppers. If you find a moment to prepare a wholemeal roll or bread yourself, it's great, if not - it does not hurt, look among the available baked goods, whole grains, which are a source of valuable ingredients. Meanwhile, let's focus on peanut hummus...how it prepares?

Ingredients	Method of preparation
1 whole grain bread 100 g of cooked chickpeas 20 g of peanut butter 1 clove of garlic 1 spoon of olive oil 1 spoond of lemon juice Favourite spices Half of red pepper	Put chickpeas, garlic, peanut butter, olive oil and lemon juice in a vessel and blend to a smooth mass. You can add a little water if needed. Then season the paste with your favourite spices and mix well. Cut the bread, spread with prepared hummus. On top of each sandwich, place washed and cut into strips red pepper.

Salad envelope in peanut dressing

It is worth making the last meal of the day nutritious, filling and rich in vitamins. A great option is a salad. Today, the idea for a salad with pear, chicken breast and blue cheese in peanut dressing. Knives and spoons in hand - we prepare a delicious salad!

Peanut butter tastes great as part of a salad. The product is worth using to create a nutty sauce or peanut dressing, which will give the salad an additional aroma.

Homemade cosmetics - what to do with peanut butter outside the kitchen?

Although the peanut butter is a food product that works perfectly as an ingredient in many dishes, nothing stands in the way for used this product also for other purposes. An interesting use of the peanut butter can be, for example, the use of the nut cream to create a homemade mask. Just mix the nut paste with olive oil and honey or combine it with natural yoghurt and apply it on the face, neck and cleavage. Home cosmetic can moisturize the skin, smooth the complexion and nourish it well. Due to the wealth of valuable ingredients present in the product, including vitamin E, a peanut butter mask can delay the aging process of the skin and improve its condition.

Allergy to peanut butter

The peanut butter, like nuts, is one of the strongest food allergens. Even a small amount of the product among allergic people can contribute to a strong allergic reaction. Among the symptoms of allergy to the peanut butter can be distinguished ailments such as nausea, tearing, diarrhea, itching, vomiting or swelling of the upper respiratory tract, but it is worth remembering, the allergen intake by an allergic person may even contribute to the occurrence of anaphylactic shock, which may be life-threatening. Therefore, it is important to confirm the absence of allergies before consuming the peanut butter, and when preparing nut snacks for others - to conduct a thorough interview, does not any of the guests contend with allergies to nuts and nut pastes.

Learn more

Peanuts - a valuable snack or an allergenic ingredient that is better to avoid?

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.

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