Peanut Butter
Peanut butter has been a pantry staple in households for generations. While best known for its starring role in the classic peanut butter and jelly sandwich, it is also a nutrient- dense food that can be used in a variety of dishes and snacks as part of a healthy lifestyle.
Just one serving of peanut butter — 2 tablespoons — provides 8 grams of protein, 2 grams of fiber, 10 percent of the USDA Reference Daily Intake (RDI) of vitamin E and 12 percent of the RDI of magnesium.
Additionally, the USDA's new MyPyramid recognizes the importance of varying dietary protein sources and suggests that peanut butter, along with nuts and other nut butters, may be substituted for meat or poultry in meals.
Peanut butter is cholesterol free and contains zero grams of trans-fats per serving.
"When consumed as part of a balanced diet and exercise regimen, the dietary fat in peanut butter promotes satiety, or a feeling of fullness, a factor that can curb hunger and contribute to weight loss," according to Kelli Calabrese, Personal Fitness Professional's 2004 Personal Trainer of the Year for Online Training.
Today's grocery store is full of a wide variety of peanut butters to meet everyone's tastes and dietary needs, from crunchy to creamy, from sweetened to natural.
For your next meal or snack on the go, open a jar of your favorite variety of peanut butter and see what two tablespoons can do for you.
1 loaf french baguette bread1 cup cold skim milk1 4-serving package banana crème fat-freesugar-free instant pudding & pie filling1/4 cup creamy peanut butter1/2 cup chopped ripe banana1/2 cup chopped fresh strawberries, drained1/2 cup chopped pineapple, drainedGround cinnamonFresh lemon juiceCut bread into slightly angled 1/4 wide slices. Brown slices on both sides under broiler. Whisk together milk and pudding mix until lump-free. Add peanut butter mixing until well combined. Just before serving, combine fruit. Spread a scant tablespoon of pudding mixture on each bruschetta; top with 1 tablespoon of mixed fruit. Garnish with a sprinkling of cinnamon; serve immediately.Note: To avoid discoloration of bananas, sprinkle with fresh lemon juice after chopping.Makes 12 servings (2 slices each)
3 tablespoons chunky peanut butter1/4 cup reduced-sodium soy sauce1 to 2 tablespoons Chinese chili oil1/4 cup rice vinegar2 tablespoons dark brown sugar1 10-ounce package Chinese wheat noodles or 1/2 poundpackage whole-wheat spaghetti, cooked according to package directions4 green onions, sliced diagonally into 1/4-inch slices1/2 cup chopped red bell pepperToasted sesame seeds for garnishCombine peanut butter, soy sauce, chili oil, rice vinegar and brown sugar in large bowl. Stir to blend well. Toss drained noodles with chili-nut sauce, onions and peppers. Cool noodles to room temperature. To serve, place noodles on serving platter, garnish with sesame seeds.Note: Chinese chili oil and wheat noodles are available in your grocer's Asian food aisle.Makes 6 servingsVariation: Add 2 cups chopped cooked chicken.
3-ounce package ramen noodles (any flavor)No-stick cooking spray1 1/2-inch piece peeled fresh ginger root, grated2 cloves garlic, minced3 tablespoons creamy peanut butter1/3 cup rice vinegar1/4 cup reduced-sodium soy sauce2 cups coarsely chopped cooked chicken1/2 cup chopped red bell pepper1/2 cup chopped water chestnuts4 green onions, sliced diagonally into 1/4-inch slices2 tablespoons chopped cilantro12 leaves green leaf lettuce, washed and dried1 cup low-sugar sweet orange marmalade, if desiredBreak ramen noodles, save flavor packet for another use if desired. Cook noodles according to package directions; drain. Spray a large nonstick skillet with no-stick spray. Add ginger and garlic and cook on medium-high heat 1 minute. Add the peanut butter, rice vinegar and soy sauce, stirring over medium heat until well combined. Remove pan from heat. Add chicken, noodles, peppers, water chestnuts, onions and cilantro. Mix to combine well. Cool; cover and refrigerate. To serve, top each lettuce leaf with noodle salad; turn in sides and roll up. If desired, heat 1 cup marmalade in a microwave-safe bowl on HIGH (100-percent power) for 20 seconds or until melted. Serve as a dipping sauce for roll-ups.Makes 12 rolls
1/3 cup reduced-fat creamy peanut butter1/3 cup mashed ripe banana1-1/2 cups premium low-fat sugar-free vanilla ice creamLight or fat-free whipped toppingCombine peanut butter, banana and ice cream in blender container. Cover and blend until smooth. Pour into two tall glasses. Garnish with whipped cream, if desired.Makes 2 servings
Here are more creative ways to use peanut butter for meals and snacks:• Get creative with a peanut butter sandwich and add ingredients like shredded coconut, honey, chopped apples, shredded carrots or diced celery.• Combine peanut butter with high-fiber foods, like whole grain bread or apple slices, for a satisfying snack.• Oil separation occurs in natural peanut butter, so simply stir the oil back in to fully enjoy the product.• Keep a jar handy at work or in the gym bag to curb hunger pangs.
