Since starting the blog I am truly discovering that there truly is a day to celebrate absolutely everything! Today, for all our American followers, its national Peanut Butter Day! A day to celebrate the creamy and crunchy delight that has found its way into households around the world. In this post we will discover the benefits of peanut butter and I will also share a recipe which I recently discovered on Tik Tok. This recipe has become a firm family favourite. And no, it’s not another sweet treat as much as I love those!
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References to peanut butter can be traced back even as far back as the Aztec and Inca civilizations who ground ro asted peanuts into a paste. However, the earliest references to modern peanut butters date back to around 1884 when the first patent was granted to Marcellus Gilmore Edson of Quebec, Canada.
The first peanut butter in a snack form was produced and sold ten years later by another business man named George Bayle from St. Louis.
According to a post by World Population Review China, is the country that consumes the most peanut butter consuming over twice the amount per annum as the second-place country, India.
Not surprisingly, the United States ranks third in the list of top consumers, eating their way through 152 metric tons (MT) per annum. However the entire European Union had a very low collective consumption of just 15 MT in 2023!
Peanut butter is not just a tasty spread – it is a powerhouse of nutrients offering the following nutritional benefits:
- Protein Powerhouse – It is a fantastic source of protein is essential for muscle repair, growth, and overall cell maintenance. It provides a convenient protein boost, making it an excellent choice for those looking to meet their daily protein requirements.
- Healthy Fats – The fats in peanut butter are primarily monounsaturated and polyunsaturated fats. These “good” fats have been linked to heart health by reducing bad cholesterol levels. Consuming these fats in moderation contributes to a balanced and heart-friendly diet.
- Nutrient-Rich – Packed with essential vitamins and minerals. It contains vitamin E, a powerful antioxidant that supports skin health, and minerals like magnesium, which plays a role in muscle and nerve function, among other vital bodily processes.
- Energy Boost – Its combination of protein, healthy fats, and carbohydrates provide a sustained energy release. This makes it a great choice for a pre-workout snack or a mid-afternoon pick-me-up, helping to keep energy levels stable throughout the day.
- Folate Full – It is a good source of folate, a B-vitamin important for DNA synthesis and repair. This is particularly crucial during periods of rapid cell division and growth, making it beneficial for pregnant women.
- Weight Management – Its nutrient composition can actually aid in weight management. The protein and fibre content helps promote feelings of fullness, reducing the likelihood of overeating.
- Nutrient-Dense Food – When navigating the grocery aisle for peanut butter, opt for varieties with minimal added sugars and preservatives. Natural or organic versions, with just peanuts and a hint of salt provide a purer taste and better nutritional profile and keeps the focus on the pure goodness of peanuts, amplifying the nutritional benefits without unnecessary additives.
Protein Rich Chicken Peanut Chilli Noodles
A few months back I started a healthy eating and exercise plan which involved eating a fair amount of protein. I honestly had no idea on how to incorporate the amounts of protein I need whilst maintaining a calorie deficit. So, I started searc hing for ideas on Tik Tok. That’s when I came across this absolutely delicious recipe for chilli peanut noodles by @zachchug.
Chicken Chilli & Peanut Butter Noodles
Protein rich chicken chilli peanut butter noodles
600g chicken breast, diced
1 tbsp garlic, crushed
1 tbsp chilli flakes (this makes for rather spicy noodles so use half a tablespoon if you prefer your noodles to be less spicy but equally delicious)
30ml light soy sauce
15ml sesame oil (I used olive oil as that’s what I had at home!)
1 tbsp garlic, crushed
1 tsp chilli flakes
1 tsp sesame seeds
30g peanut butter
50ml light soy sauce
- Coat the diced chicken breast with all the ingredients in the first group and cook on medium to high heat for around 10 minutes.
- Mix the sauce ingredients together and add to the pan with the chicken together with 600g cooked noodles (approximately 300g dry noodles).
- Top with chopped spring onions and enjoy.
- This provides 5 meals with approximately 380 kcals and 35g of protein per meal! The meals can be stored in the fridge for 3 days or frozen for 3 months.
Popular Peanut Butter Snacks
I know I said that in this post I would be sharing one savoury recipe but it wouldn’t be me without some additional sweet treat ideas right?
Peanut butter’s versatility shines in a plethora of snacks. From classic PB&J sandwiches to energy-packed protein bars, and even smoothie bowls – there’s no shortage of creative ways to enjoy this beloved spread.
Classic PB&J Sandwich
Opt for whole grain or multigrain bread to boost fibre content.
Peel 1 ripe banana and break it into smaller chunks. Add the banana to a blender together with half a tablespoon of peanut butter and half a cup each of Greek yogurt, milk, and ice cubes. Blend all the ingredients until smooth and creamy. If the smoothie is too thick, you can add more milk to reach your desired consistency.
If you prefer a sweeter smoothie, add honey or maple syrup to taste.
Apple Slices with Peanut Butter
Spread peanut butter on apple slices for a satisfying combination of crunch and creaminess. This is a perfect and healthy afterschool snack. Another alternative (although in my opinion not as nice as apple slices) is celery sticks.
Stir peanut butter into your morning oatmeal for added protein and flavour.
Make no-bake energy bites with oats, honey, and chia seeds for a nutritious and portable snack.
Peanut Butter Yogurt Dip
Mix peanut butter with Greek yogurt for a protein-rich dip for fruit slices.
Incorporate peanut butter into pancake batter for a delicious and protein-packed breakfast.
Combine peanuts butter, almonds, dried fruits, and a touch of dark chocolate for a satisfying trail mix.
Peanut Butter and Dark Chocolate Rice Cakes
Spread peanut butter on whole grain rice cakes and top with dark chocolate chips.
Peanut Butter and Dark Chocolate Dipped Strawberries
Dip fresh strawberries in a mixture of melted dark chocolate and peanut butter.
Happy Peanut Butter Day
So, whether you’re enjoying this delicious noodle meal, spreading it on toast or enjoying one of other delicious snacks mentioned here, take a moment to savour the goodness of peanut butter on this special day!
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