Ingredient

Nutty Appeal

Peanut butter’s jam-packed nutrients and adaptability make it loved around the world

BY HANNAH TORKELSON

The average person eats three peanut butter and jelly sandwiches per month, which is nearly 3,000 in a lifetime, and Americans eat enough peanut butter annually to cover the ground of the Grand Canyon, according to the National Peanut Board. It makes sense. Peanut butter has been there for us not only in the PB&Js, but also as an afterschool snack smeared on apple slices as a child and the comforting spoonfuls enjoyed out of the jar after a long day at work. The ingredient is a staple in every stage of life. And its incredible health benefits and culinary versatility are what keeps us coming back for more.

A little more than a third (35 percent) of peanut butter's weight is made up of protein, meaning one serving (2 tablespoons) contains around 8 grams of protein, which is comparable to an 8-ounce glass of milk. Better yet, this affordable protein is also packed with potassium, fiber, vitamins B and E, and minerals iron and zinc. The nutritional benefits don’t stop there, though. Peanut butter is low in carbs, making it a healthy option for diabetics. And its richness in unsaturated fats may help reduce the risk of cardiovascular disease. Plus, peanut butter is packed with omega-3 fatty acids that act as an anti-inflammatory. Due to its dense nutritional value, peanut butter is used around the globe to help fight malnutrition.

Not all peanut butters are created equally, however. You can choose from creamy, crunchy or fancy fusions with chocolate or jam—we’ll let you decide your cravings. The main factor you want to keep in mind is how natural and limited the ingredients list is (typically just peanuts, perhaps a little salt and oil). Watch out for those options with added sugars and trans fats.

If you would like to make your own peanut butter, it’s easy to do at home. Simply roast peanuts on a baking sheet in the oven at 350°F for around 20 minutes, or until golden brown. Then pulse in a food processor until smooth, adding a little salt near the end, if desired. Make it crunchy by chopping up some more roasted peanuts and tossing them in the creamy peanut butter after processing, or include additions such as honey or raisins. Store in a sterilized jar in a cool, dark place, and move to the fridge once opened to ensure the natural oils stay incorporated. Here, it will last three to four months.

Whatever your peanut butter preferences, you can use it in a variety of ways. Enjoy at breakfast by incorporating it in your oatmeal or granola, or as a topping in a delicious smoothie bowl. Jazz up traditional peanut butter toast by topping it with a fried egg or fresh fruit. Bake peanut butter banana bread as an afternoon snack or evening treat, or create a versatile peanut sauce such as the one shown here and use it for anything from a dip for veggies or noodle sauce to a marinade for chicken or shrimp. Any way you spoon it, bake it or cook it, peanut butter is an ingredient filled with intense flavor and nutrition.  Multipurpose Peanut Sauce MAKES 10 (1-OUNCE) SERVINGS, RECIPE COURTESY OF THE NATIONAL PEANUT BOARD

½ cup peanut butter ¼ cup warm water (more if needed to thin sauce) 2 tablespoons soy sauce 1½ to 2 tablespoons brown sugar juice of 1 lime 1 tablespoon toasted sesame oil ½ teaspoon ground ginger ¼ teaspoon garlic powder pinch cayenne pepper (optional)

1. Mix all ingredients together in a bowl with a whisk. Add more water if needed to get to the desired consistency. Adjust flavors and add cayenne if desired. Cook’s Note: Feel free to use fresh ginger and garlic if preferred and adjust the amounts to your taste.