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Who doesn’t love peanuts and peanut butter? Warm memories flood in of peanut butter and jelly sandwiches as children. The smell of roasted peanuts at the ‘old ball game’ comes to mind. Yet we tend to avoid them, because we know they are high in fat – not to mention recent scares about food safety.
Recent studies show that peanuts are chock full of Vitamin B3 (promoting healthy skin), Vitamin E and zinc (renewing tissue), potassium (muscles) and Vitamin B6 (immunity). New research confirms that peanuts and peanut butter reduce the risk of heart disease, diabetes and gallbladder disease; and they can lower your cholesterol without causing weight gain.
Of course we want to be safe, so consider making your own peanut butter at home. It’s as easy as throwing some fresh shelled peanuts in a blender, adding a dash of salt and a natural sweetener such as honey or sweet molasses, and punching the switch! Keep in mind that a serving of peanut butter is two tablespoons; a serving of peanuts is one ounce (about 28 nuts); and make small batches to ensure freshness.
Here’s a few ways to sneak these healthy nuts back into your diet!
- Add peanut butter on your toast, bagel or even a pancake
- Sprinkle peanuts in your salad or stir them into yogurt
- Use peanut butter as a dip for celery, bananas, or apples
- Enjoy a small handful of peanuts (28 nuts = a 1 ounce serving)
Peanuts and peanut butter are heart healthy and full of nutrients; packed with protein (7 grams per serving) and good monosaturated fats (7 grams per serving). Peanut products have a proven positive impact on health.
Add more to your diet and make a very healthy move!
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