Debbie Strong, MBA, RD
Sonja Jones
Who can resist the smell of peanuts roasting at a ball game, circus, state-fair, or street vendors? Not many Americans can resist those red-hot peanuts; 2.4 billion pounds are consumed each year, half is consumed as peanut butter.
Peanuts Are a High Plant Protein
Technically a part of the legume family, they are native of South America, Mexico and Central America. In the 19th century, George Washington Carver made peanuts popular in the Unite States by encouraging farmers to grow peanuts instead of cotton. At the end of the 19th century, a doctor in St. Louis ground peanuts into a paste and prescribed the peanut paste to his patients.
Peanuts Contain Healthy Unsaturated Fats
Peanuts are nutrient dense; they are high in folate, B3, B5, fiber, vitamin E, calcium, iron, copper, B1, and B2. They contain healthy unsaturated fats, meaning monounsaturated and polyunsaturated fat.
Eating Peanuts in Moderation Can Benefit Health
Peanuts can play an important role in a healthy diet. A few of the listed health benefits from eating peanuts are: peanuts may aid with weight loss because the protein and fat in the peanuts will help you stay full longer; phytosterols found in peanuts may reduce the risk of cancer; and peanuts can reduce the risk of heart disease by replacing "bad fat" with healthier fat. As with all things, peanuts should be eaten in moderation. A serving size of peanuts is 1 ounce or 25-30 peanuts and a serving size of peanut butter is 2 tablespoons.
Check out the recipe for Peanut Hummus-use it as a dip for veggies.
Peanut Hummus
3 cups garbanzo beans, soaked overnight or canned, drained
½ cup lemon juice
Olive oil, to taste
Salt and pepper, to taste
Water, as needed
2/3 cup creamy peanut butter
1 bunch Italian parsley, finely chopped
1 jalapeno, finely chopped
2 garlic cloves, finely chopped
Extra virgin olive oil, to taste
Salt and pepper, to taste
1. Cook garbanzo beans slowly in water until very soft. They should be very mushy when one is taken and smashed between the fingers. Drain.
2. In a food processor, place all garbanzo beans and process with some of the lemon juice, olive oil, salt, pepper, and water.
3. Process until smooth. Scoop the mixture into a bowl. Add peanut butter. Stir well and adjust with oil and water for texture, and salt and pepper to taste.
4. Make topping by combining parsley, jalapeno, and garlic in a small bowl. Cover with extra virgin olive oil. Season to taste with salt and pepper.