Nutritious and Delicious!
Information and photos provided by Southern Peanut Growers, www.peanutbutterlovers.com.
Did you know that peanuts and peanut butter are low glycemic index foods? It's due to their high amounts of healthy oils, fiber and protein that help sugar to be released into the blood stream more slowly, keeping energy levels high and appetite in check.
When eaten in small amounts daily, peanuts and peanut butter can keep you satisfied from one meal to the next. Recent research from Purdue University showed that when peanuts or peanut butter were consumed for breakfast with a whole grain, they can help control appetite for up to 8-12 hours later. Peanuts and peanut butter also helped maintain even blood sugar throughout the day, preventing blood sugar spikes which can affect appetite and energy levels.
Peanuts contain about 2.5g of fiber per 1-ounce serving, which is considered a “good source” by the FDA. The recommended intake of fiber is 25g per day of women and 38g per day for men, but the average adult only gets 14g of fiber each day. Pairing peanut butter with other high fiber foods is a tasty and convenient way to increase fiber intake.
Peanuts are satisfying, flavorful and affordable. Pairing them or infusing them with meals throughout the week will keep your family on track to being healthy and satisfied.
Southern Peanut Soup
3 Tbsps Butter
1 small Vidalia onion, chopped
1 stalk Celery, finely chopped
1 Carrot, finely chopped
2 cloves Garlic, minced
2 Tbsps Flour
3-4 cups Hot chicken stock or broth
½ cup Heavy cream
1 cup Natural peanut butter (no sugar added)
Juice of ½ – 1 lime (to taste)
Melt butter in saucepan over medium low heat, add onions, celery and carrots and cook for about 10 minutes, until onions become translucent. Add garlic and cook for an additional 2 minutes. Whisk flour into the onion mixture, cook for 1 minute, then whisk in the hot chicken stock. Turn the heat up to medium. While stirring, cook 5 minutes until moderately thickened. Next, whisk in the heavy cream and peanut butter, heat the soup through but do not bring to a boil. Stir in the lime juice. Serve with optional toppings such as chopped toasted peanuts, scallions, cilantro, cayenne or hot sauce. This soup is also delicious served chilled.
Marinated Pork Chops with Peanut Parsley Pesto
4 (6-oz) Boneless, center cut pork chops, about 3/4-inch thick
1 Garlic clove, minced
1 Tbsp Extra virgin olive oil
2 tsp Dijon mustard
1 tsp Grated lemon zest
½ tsp Salt ¼ tsp Freshly ground black pepper
⅔ cup Fresh parsley, tightly packed
½ cup Lightly salted peanuts
⅓ cup Fresh basil, loosely packed
1 Garlic clove, peeled
1 Tbsp Fresh lemon juice
½ cup Extra virgin olive oil
⅓ cup Grated Romano cheese
1. To make the pork chops: combine the pork chops, garlic, oil, mustard and lemon zest in a bowl; toss well to coat. Refrigerate 1 hour. Heat a grill pan over medium-high heat. Sprinkle pork chops with salt and pepper and place on pan. Cook, until well marked and cooked through, 6-7 minutes per side. Transfer to serving plates and keep warm.
2. Meanwhile, combine the parsley, peanuts, basil, garlic and lemon juice in the bowl of a food processor. Process until chopped, about 1 minute. With the machine running, slowly drizzle in the oil until combined. Add the cheese and pulse to combine.
3. To serve, top each pork chop with 2 Tbsps of the pesto. Refrigerate remaining ½ cup pesto for up to 1 week. Serve it as a spread on low-carb bruschetta or on a bowl of low-carb pasta. Nutrition per Serving: Calories: 486; Total Carbs: 3g; Fiber: 1g; Protein: 37g; Fat: 35g; Sat Fat 8g; Cholesterol: 102mg; Sodium: 541mg; Folacin: 5%; Vitamin A; 10%; Calcium: 10%; Vitamin C: 15%; Iron: 10%
Far East Peanutty Broccoli
¼ cup Creamy or crunchy peanut butter
2 Tbsps Hot water
1 Tbsp Light soy sauce
1 Tbsp Lime juice
1½ tsps Dark sesame oil
¼ tsp Red pepper flakes
2 Tbsps Vegetable oil
3 cups Fresh broccoli florets
½ cup Red bell pepper, chopped
¼ cup Green onions, sliced
1 clove Garlic, crushed
1. Combine peanut butter, hot water, lime juice, soy sauce, sesame oil and red pepper flakes until well blended. Set aside.
2. Heat vegetable oil in large skillet over medium-high heat. Add broccoli, red pepper, green onions and garlic. Stir-fry 3 – 4 minutes until vegetables are tender-crisp.
3. Remove from heat and stir in peanut butter mixture. Serve warm or at room temperature.
Beef Kabobs with Peanut Sauce
1 lb. Beef fillet, cut into 1-inch cubes
2 tsps Curry powder
2 tsps Dark sesame oil
1 Tbsp Lime juice
1 Tbsp plus
2 tsps Light brown sugar
1 tsp Chili powder
1½ Tbsps soy sauce
½ Small onion, grated
1 cup Coconut milk
8 Tbsps Crunchy peanut butter
Mix curry powder, sesame oil, lime juice, 1 Tbsp of the light brown sugar, ½ tsp of the chili powder, and 1 Tbsp of the soy sauce in a bowl. Add in the beef cubes and toss to evenly coat beef. Cover and leave in fridge to marinate from 30 minutes to overnight. Just before you are ready to cook the beef, mix the remaining ½ tsp chili powder, ½ tsp soy sauce, 2 tsp brown sugar, onion, coconut milk and peanut butter in saucepan. Stir the sauce frequently over medium heat until simmering. Cover and remove from heat, but keep warm. Thread beef cubes on skewers that have soaked in water. Broil or grill kabobs. Serve with peanut dipping sauce.
Pan Seared Shrimp on Napa Salad
with Peanut Soy Vinaigrette
8 oz (8 cups) Napa cabbage, shredded
¾ cup Carrot, grated
½ cup Scallions, chopped
3 Tbsps Fresh cilantro, chopped
½ cup Lightly salted peanuts, chopped
2 Tbsps Rice vinegar
2 Tbsps Reduced sodium soy sauce
4 tsps Granular sugar substitute
2 tsps Dark sesame oil
1 Tbsp Peanut oil
1 lb. Large shrimp, peeled and deveined
1 tsp Salt ¼ tsp
Freshly ground black pepper
1. Combine the cabbage, carrot, scallions, mint and cilantro in a large bowl; toss well. Combine the peanuts, vinegar, soy sauce, sugar substitute and sesame oil in a seperate bowl. Pour peanut mixture into the cabbage mixture and mix well.
2. Heat the oil in a large nonstick skillet over medium-high heat. Sprinkle the shrimp with salt and pepper. Add half the shrimp to the skillet and cook, turning once, until lightly golden and opaque, 2 minutes per side. Transfer to a plate and repeat with the remaining shrimp.
3. Divide the cabbage mixture among 4 plates. Top each with ¼ of the shrimp. Serve immediately.
Calories per serving: 329, Fat 17g, Cholesterol 172mg, Sodium 856mg, Carbohydrates 14g, Fiber 5g, Protein 31g
No-Bake PB Energy Squares
3 cups Quick oats
½ cup Chopped peanuts
½ cup Butter
1 cup Honey
½ cup Brown sugar
1 cup Peanut butter
1 teaspoon Vanilla
1. In a bowl, mix together oats, cranberries and nuts.
2. Melt butter in a large, heavy bottomed saucepan.
3. Mix in honey and brown sugar and bring to a boil over medium-high heat. Boil and stir for 1½ minutes. Remove from heat. Working quickly, stir in the peanut butter and vanilla until blended, then thoroughly mix in the oat mixture.
4. Spread the mixture evenly in a greased 9×13 pan. Allow to set before serving.
Peanut Butter Surprise Cookies
3½ cups All-purpose flour
2 cups Old-fashioned oats
1 tsp Baking soda
1 tsp Salt
2 cups Unsalted butter, chilled, cut up
1½ cups packed Light brown sugar
1 cup Creamy peanut butter
4 tsps Vanilla extract
3 cups Honey-roasted peanuts
2 (10 oz) pkg. Peanut butter chips
2 (8 oz) pkg. Toffee bits or
12 (1.4 oz.) bars milk chocolate toffee, such as Heath bars, chopped
Whisk flour, oats, baking soda and salt in medium bowl. Beat butter and brown sugar in large bowl at medium speed 3 minutes or until light and fluffy. Beat in peanut butter and vanilla. Add eggs one at a time, beating just until combined. At low speed, beat in flour mixture just until combined. Stir in peanuts, peanut butter chips and toffee bits. Cover and refrigerate 2 to 3 hours or overnight. Preheat oven to 375 degrees F. Line cookie sheet with parchment paper. Gently form into balls and flatten slightly to about ½- to ¾- inch thickness. Freeze dough on baking sheets for 10 minutes or until firm. Bake about 12 minutes or until light brown on edges. Cool on baking sheet on wire rack 3 minutes. Place cookies on rack to cool completely before storing.
Southern Peanut Butter Cheesecake
Low Fat | Low Saturated Fat | Low Cholesterol
½ cup Low fat graham cracker crumbs
8 oz. Light cream cheese, cut into cubes
8 oz Fat free cream cheese, cut into cubes
½ cup Fat free sour cream
½ cup Fat free ricotta (or low fat cottage cheese)
⅓ cup Peanut butter
½ cup Dark brown sugar, firmly packed
2 tsps Vanlla extract
6 Egg whites (or ¾ cup egg substitute)
1. Coat a 9-inch spring form pan with cooking spray. Sprinkle graham cracker crumbs evenly over the bottom of the pan. Set aside.
2. Process the cream cheese, sour cream and ricotta cheese in a food processor until smooth. Add the peanut butter and mix. Slowly add the sugar and vanilla extract. Slowly pour the eggs through the food chute with the processor running. Blend until combined. Spoon the mixture over the graham cracker crumbs.
3. Bake in 300° F oven for 50 minutes. Center will be soft, but will firm when chilled. Turn the oven off and leave the cheesecake in the oven for 30 more minutes. Remove from oven, let cool to room temperature on a wire rack. Cover and chill 8 hours. Serve with assorted berries.
Nutrition per Serving: Calories: 486; Total Carbs: 14g; Fat: 4.5g; Sat Fat 8g; Cholesterol: 10mg; Sodium: 240mg; Protein 13g