Food With Peanut Butter

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This is a blog about Food With Peanut Butter, on here you learn about foods that contain peanut from recipes to brands and ingredients.

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Food With Peanut Butter

Smooth. Creamy. Chunky. No matter your favorite kind of peanut butter, there’s no doubting just how versatile a jar of peanut butter can be, or how far it can go. While you already know that you can eat it straight out of the jar with a spoon or pair it with jelly on bread for a classic PB&J sandwich, the options don’t stop there. Try these 12 delicious recipes, all of which put a jar of peanut butter to good use.

Chocolate Peanut Butter Pie

Peanut butter and chocolate make a great combo in this no-bake pie from Ree Drummond. Pairing a creamy mixture of peanut butter, cream cheese and whipped topping with a crunchy chocolate cookie crust, this pie is sure to make the sweet lover in your life smile.

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Matt Armendariz, 2014, Television Food Network, G.P. All Rights Reserved

Peanut Butter Split Smoothie

Five minutes is all you need to make this Peanut Butter Split Smoothie. Ripe bananas get blended together with creamy peanut butter to form a tasty mixture, giving you smooth results in a hurry.

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Antonis Achilleos

Peanut Butter Mousse

Tofu might seem like an unlikely ingredient in this sweet treat, but here it serves to thicken the mousse from Food Network Magazine. Once it’s complete, pour the mousse into glasses and top each chilled cup of mousse with a dollop of Marshmallow Fluff and chopped peanuts or shaved chocolate for a quick and easy treat.

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Chocolate Chicken Mole

Thanks to the ready-to-go rotisserie chicken used in this dish, 25 minutes is all you’ll need to make this savory Chocolate Chicken Mole. Here, peanut butter is pureed with adobo sauce and cinnamon to form a smoky mole sauce. Serve with flour tortillas and garnish with peanuts, sesame seeds and grated orange zest for bonus color.

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Anna Williams Prop Stylist: Marina Malchin 917 751 2855

Peanut Noodle Salad

Take your peanut butter for a spin on the savory side with this recipe from Food Network Magazine. Peanut butter stars in a lime juice-soy sauce dressing, which offers a sweet, tangy bite to the noodles and fresh bell peppers.

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Matt Armendariz, 2014, Television Food Network, G.P. All Rights Reserved

Peanut Butter Cookies

Nancy Fuller uses brown sugar in her Peanut Butter Cookies to give them a chewier texture. For additional peanut butter taste, Nancy adds peanut butter chips into her peanut butter and shortening batter, giving you two times the peanut butter in every bite.

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Tara Donne

Peanut Butter Caramel Swirled Brownies

“A stealth peanut butter brownie.” That’s what Bobby Flay calls this recipe, referring to the surprise peanut butter and caramel swirl marbled throughout these rich treats.

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Matt Armendariz, 2014, Television Food Network, G.P. All Rights Reserved

Jelly-Filled Cupcakes with Peanut Butter Frosting

Wow the crowd at your next bake sale with Tyler Florence’s cupcakes, which are filled with grape jelly. He tops the cupcakes with a cream cheese and peanut butter frosting, and uses crushed candy and small cookies for decoration.

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Chocolate-Covered Peanut Butter Cheesecake Pops

Give your cheesecake a peanut butter-chocolate makeover with this recipe from the Food Network Kitchen. A decadent peanut butter cheesecake makes up each pop’s center, while a thick chocolate shell covers its outside. Refrigerate and serve cold, or freeze them to have a bite-size treat later on. To give each morsel more texture, coat each pop with chopped nuts or candies.

Peanut Butter Granola Bars

Giada De Laurentiis couples chunky peanut butter with old-fashioned oats and toasted almonds in these granola bars for a thick and chewy texture. She then adds honey to give the bars a welcome sweetness, resulting in a kid-approved snack.

No-Bake Chocolate-Pretzel-Peanut Butter Squares

Crushed pretzel rods and smooth peanut butter make up the base of these no-bake squares from Trisha Yearwood, who notes that you can substitute peanut butter cookies or vanilla wafers if pretzels aren’t your thing.

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Matt Armendariz, 2014, Television Food Network, G.P. All Rights Reserved

Buckeyes

A peanut butter truffle covered in chocolate; that’s the winning combination behind these buckeyes from the Food Network Kitchen. Each buckeye is hand-rolled and covered in a blanket of rich semisweet or bittersweet chocolate, creating a pairing that is too good to pass up.

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Is peanut butter good for you?

Peanut butter is a firm favorite among adults and children alike. Although tasty, many people wonder about the health benefits of peanut butter.

Peanuts and peanut butter contain nutrients that may boost a person’s heart health and improve blood sugar levels.

Depending on how people use peanut butter in their diet, it can help them lose weight, or put on pounds during weight training or bodybuilding.

However, peanut butter is high in calories and fat, so people should enjoy it in moderation.

In this article, we look at the benefits of eating peanut butter and explain the risks associated with consuming it.

Nutritional benefits of peanut butter

Peanut butter in a jar from above
Peanut butter is a good source of protein and vitamin B-6.
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Peanut butter provides a good amount of protein, along with essential vitamins and minerals, such as magnesium, potassium, and zinc.

Most notably, each 2-tablespoon (tbsp)Trusted Source serving of smooth peanut butter provides the following nutrients, minerals, and vitamins:

  • Protein. Peanut butter contains 7.02 grams (g) of protein per 2-tbsp serving. This counts toward the recommended dietary allowances (RDA)Trusted Source for women of 46 g and 56 g for men, which varies by age and activity level.
  • Magnesium. With 57 milligrams (mg) of magnesium, each serving helps towards the RDATrusted Source of 400–420 mg in men and 310–320 in women. Magnesium is essential for health, playing a role in over 300 chemical processes in the body.
  • Phosphorous. Each serving contains 107 mg of phosphorus, which is about 15.3 percent of the RDA of 700 mg for adults. Phosphorus helps the body to build healthy cells and bones and helps cells to produce energy.
  • Zinc. A serving of peanut butter provides 0.85 mg of zinc. This is 7.7 percent of the recommendedTrusted Source daily intake of 11 mg for men, and 10.6 percent of the RDA of 8 mg for women. Zinc is necessary for immunity, protein synthesis, and DNA formation.
  • Niacin. Peanut butter contains 4.21 mg of niacin per serving, which makes a useful contribution towards a person’s recommended intake of 14 to 16 mg. Niacin benefits digestion and nerve function and helps produce energy.
  • Vitamin B-6. With 0.17 g of vitamin B-6 per serving, peanut butter provides almost 14 percent of an adult’s RDA of 1.3 mgTrusted Source. Vitamin B-6 plays a role in over 100 enzyme reactions in the body and may be necessary for heart and immune system health.

However, there are also nutritional disadvantages if a person eats more than the recommended amount of peanut butter.

Peanut butter is high in calories, saturated fats, and sodium.

Each serving contains 3.05 g of saturated fats, which is 23.5 percent of the American Heart Association’s maximum recommended daily intakeTrusted Source of saturated fat for those consuming 2,000 calories a day. People should aim for less than 13 g of saturated fat per day.

It also contains 152 mg of sodium, which is 10.1 percent of an adult’s ideal daily upper intakeTrusted Source of sodium of 1,500 mg.

Health benefits of peanut butter

Eating peanut butter in moderation and as part of an overall healthful diet may provide the following benefits:

1. Weight loss

Several studies suggest that eating peanuts and other nuts can help people maintain their weight, or even help with weight loss.

This may be because peanuts improve satiety, which is the feeling of fullness, thanks to their protein, fat, and fiber content.

A 2018 study suggests that eating nuts, including peanuts, reduces a person’s risk of being overweight or obese. This study compared the dietary and lifestyle data for over 373,000 people from 10 European countries over 5 years.

Earlier researchTrusted Source based on data gathered from over 51,000 women suggested that those who ate nuts twice weekly or more experienced slightly less weight gain over an 8-year period than women who rarely ate nuts.

2. Boosting heart health

Peanut butter contains many nutrients that can improve heart health, including:

  • monounsaturated fatty acids (MUFAs)
  • polyunsaturated fatty acids (PUFAs)
  • niacin
  • magnesium
  • vitamin E

The proportion of unsaturated fats (PUFAs and MUFAs) to saturated fats in the diet plays a particularly important role in heart health. Peanut butter has a similar ratio to olive oil — which is also known as a heart-healthy option.

A high intake of nuts may haveTrusted Source links to a reduced risk of mortality from heart disease or other causes. The researchers recommend peanuts in particular as a cost-effective way to improve heart health for some people.

Research also suggests that including 46 g per day of peanuts or peanut butter into an American Diabetes Association (ADA) diet plan for 6 months could benefitTrusted Source the heart, improve blood lipid profiles, and control weight for people with diabetes.

However, as peanut butter is high in calories, it is crucial that a person limits their intake if they do not want to put on weight. Eating more than the recommended amount will also increase fat and sodium intake, which does not benefit the heart.

3. Bodybuilding

Senior lady working out at the gym
Peanut butter is an easy way to increase calorie intake.
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Many bodybuilders and fitness enthusiasts include peanut butter in their diets for various reasons.

Although calorie amounts will vary based on stature, activity level, and metabolic rate, the typical daily recommended calorie intake ranges from around 1,600–2,400 calories per day for women and up to 3,000 calories per day for men. However, active adult men should consumeTrusted Source up to 3,000 calories daily, while active women need up 2,400 calories per day.

Thanks to its high-calorie content, peanut butter is an easy way to increase calorie and unsaturated fat intake.

Nut butter is also a source of protein, which is essential for building and repairing muscles. Although peanut butter is not a complete protein — meaning it does not contain all of the essential amino acids the body needs — it does count toward a person’s daily protein intake.

Spreading peanut butter on whole-grain bread makes a more complete protein meal, as the bread contains the amino acid methionine, which peanut butter lacks.

4. Managing blood sugar levels

Peanut butter is a relatively low-carbohydrate food that contains good amounts of fats and protein, as well as some fiber.

These characteristics mean that peanut butter, with no added sugar, does not have a significant impact on blood glucose levels. This means it can be a good option for those with diabetes.

The ADA recommend that people replace saturated fats with monounsaturated fats in their diets. They suggest peanut butter, peanuts, and peanut oil as good sources of monounsaturated fat.

A small 2013 study suggests that eating peanut butter or peanuts for breakfast could help women with obesity and an increased risk of type 2 diabetes to manage their blood glucose levels. According to the survey, the women who added nuts to their breakfast had lower blood sugar levels and reported less hunger compared to women who ate a breakfast that contained the same amount of carbohydrates but no nuts.

Peanut butter is a good source of magnesium, which is an essential nutrient for people with diabetes. Continuous periods of high blood sugar may reduce magnesium levels in the body. Low magnesium levels are linked to prediabetes and type 2 diabetes.

5. Reducing the risk of breast disease

Eating peanut butter, especially from a young age, may reduce the risk of benign breast disease (BBD), which increases the risk of breast cancer.

A studyTrusted Source in the journal Breast Cancer Research and Treatment, reports that eating peanut butter and nuts at any age may result in a lower risk of developing BDD by age 30.

The researchers examined the data for over 9,000 schoolgirls in America. Other types of pulses, such as beans and soy, along with vegetable fats and other nuts, may also offer protection from BBD.

Even those with a family history of breast cancer had a significantly lower risk if they ate peanut butter and these other foods.

Nutritional profile

The table below provides a detailed nutritional profileTrusted Source of 2 tbsp of smooth peanut butter:

Calories188
Protein7.02 g
Saturated fats3.05 g
Monounsaturated fats6.63 g
Polyunsaturated fats3.63 g
Carbohydrates7.67 g
Fiber1.80 g
Sugars2.08 g
Calcium17 mg
Iron0.69 mg
Magnesium57 mg
Phosphorus107 mg
Potassium189 mg
Sodium152 mg
Zinc0.85 mg
Niacin4.21 mg
Vitamin B-60.18 mg
Vitamin E1.90 mg
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Peanut allergies

Peanuts and other nuts are common allergens, with a peanut or tree nut allergy affecting over 3 million Americans, according to the National Institutes of Health (NIH). Those with a known peanut allergy should avoid peanut butter and foods containing the nuts.

The NIH also note that just 20 percent of those with an allergy will eventually outgrow the allergy and stop having reactions to nuts.

Which peanut butter is best?

When selecting a peanut butter product, look for one that contains just peanuts and few or no other ingredients.

Some peanut butter brands will contain other ingredients, such as sugar, salt, and added oils. Avoid these where possible. Try adding a little honey to peanut butter dishes as a sweetener instead.

It is normal for pure peanut butter to separate into solid and liquid form. Stir the contents thoroughly, and the consistency will return to normal.

To stop the peanut butter going off, store it in the refrigerator.

How to add peanut butter to your diet

Peanut butter, rice cakes and banana
Peanut butter is a healthful option when enjoyed as part of a balanced diet.
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Eating more peanut butter is easy. Sometimes, it can be too easy — so be sure to be mindful of your intake to avoid eating more calories than you may need in a day. Remember 2 tbsp of peanut butter is close to 200 calories.

People can include peanut butter in their diets by:

  • Making a classic peanut butter and jelly sandwich, using whole fruit, low sugar jelly, and whole-grain bread.
  • Spreading peanut butter on rice cakes and top with banana slices.
  • Whipping up a Thai peanut dressing for salads, using lime juice, rice vinegar, soy sauce, and honey.
  • Adding a spoonful of the nut butter to smoothies to make them more filling.
  • Dipping apple and pear slices into peanut butter for an easy snack.
  • Stirring peanut butter into yogurts or warm oatmeal.

Summary

Peanut butter can be a healthful option when people enjoy it as part of a balanced diet. It is rich in several nutrients, including protein and magnesium, which may help protect the heart and manage blood sugar and body weight.

However, eating too much peanut butter can increase a person’s daily intake of saturated fat, sodium, and calories.

Those who have a peanut allergy should avoid peanut butter as it could trigger a potentially deadly reaction.

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