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Peanut Butter Health Benefits and Sample Recipe

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Peanut butter is one of the common fillings people use for sandwiches, aside from mayonnaise and cheese. It is a spread made from ground dry roasted peanuts; however, it has additional ingredients may change its overall texture and taste. The following are the benefits of peanut butter.

Peanut Butter as Energy Provider

Peanut butter acts as an energy source. According to Body Building, it is placed on the dieters’ “naughty” list, since it is high in calories. As per the publication, one tablespoon contains 100 calories, which could make up as high as 10 percent of a person’s daily calorie allotment. This way, the person will be able to perform his activities of daily living with sufficient energy.

Peanut Butter, Fiber, and Weight Loss

Peanut butter also aids in weight management, specifically weight loss. This is due to fiber, which acts as sweep and cleans the digestive tract. According to Health Ambition, two tablespoons of peanut butter contains two grams of fiber, in addition to protein. Fiber also provides a sense of fullness, which suppresses a person’s cravings. As a result, weight gain will be prevented.

Peanut Butter, Alzheimer’s Disease, and Memory Impairment

Peanut butter helps protect a person against Alzheimer’s Disease and memory impairment. According to Care 2, it is due to the butter’s vitamin B3 or niacin content. As per the publication, peanut butter’s niacin content is 70 percent, which boosts Alzheimer’s disease prevention.

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According to University of Florida, vitamin B3 or niacin utilizes the energy found in the macronutrients carbohydrates, proteins, and fats. The vitamin is used for DNA repair and the normal calcium use in the body. Niancin deficency, as per the publication, results to pellagra, which is also called the “D” disease. The name is due to its complications, which include dementia, diarrhea, dermatitis, and death.

Sample Recipe

Peanut butter can be added to various meal recipes and a person can make one at home. According to Food Network, the ingredients include 15 ounces of shelled and skinned roasted peanuts, one teaspoon kosher salt, one and a half teaspoons of honey, and one and a half tablespoons of peanut oil. For the roasted peanuts, the ingredients are two pounds in-shell raw peanuts, two tablespoons peanut oil, and one to two tablespoons of kosher salt.

To prepare, the peanuts, honey, and salt are placed into the bowl of a food processor and are processed for one minute. Next, the ingredients are scraped down the sides of the bowl. Then, the lid are placed back on and processing is continued while slowly drizzling the oil and processing again for one and a half to two minutes until the mixture is smooth. Once done, the peanut butter is placed in an airtight container and is stored in the refrigerator for up to two months.

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For the roasted peanuts, the oven is preheated to 350 degrees Fahrenheit. Then, they are rinsed under cool water to remove excess dirt. Next, they are pat dry and are tossed with salt and peanut oil. They are placed on two half sheet pans, spreading them into a single layer. Once done, they are roast in the oven for 30 to 35 minutes, rotating the pans halfway through cooking. And once they are removed from the oven, they are allowed to cool before eating.

To use the peanuts in making the butter, the shells are removed and discarded. Then, the skin is removed by rubbing the nuts together in the hands held over a salad spinner, letting the peanuts and their skin to fall into the bowl. The salad spinner is closed when the skin has been loosened from all of the peanuts. Spinning is done until all the skin has been separated from the peanuts.

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