Discover how to use peanuts in your kitchen! Learn about peanut nutrition, health benefits, cooking tips, and 5 easy ways to add peanuts to your meals.
How to Use Peanuts: Nutrition, Health Benefits, Top 5 Tips & Easy Recipes
I’m showing you how to use peanuts in a variety of creative and delicious ways. From their impressive health benefits to smart cooking tips and must-try recipes, you’ll discover why peanuts deserve a regular spot in your pantry. Whether you’re looking for budget-friendly protein, heart-healthy snacks, or high-fiber meal ideas, these top 5 ways to use peanuts will inspire you to get cracking.
What Are Peanuts?
Oh, how we love peanuts! From munching them straight out the shell at baseball games to smearing PB on a sandwich with grape jelly, these hearty nuts (actually a legume) are a beloved staple. Peanuts may be as American as apple pie, but they have traveled around the world, appearing in many traditional diets. Also known as the groundnut, goober (US), or monkey nut (UK), peanuts have been an important food in civilization for thousands of years. Peanuts are taxonomically classified as Arachis hypogaea, which means “under the earth”. Unlike most nuts, peanut pods develop underground rather than above ground. However, for culinary purposes and in common English language usage, peanuts are usually referred to as nuts. Originating in South America, peanuts weren’t appreciated until the 1800’s as a commercial crop in North America. Ever since, they have been a popular source of affordable plant-based protein, especially in the form of peanut butter. Learn about how peanuts are grown in my field trip to a Virginia peanut farm here. Check out my peanut farm tour in Virginia, where I learned all about how peanuts grow.
Peanut Nutrition
Peanuts pack in some serious nutritional power. These tasty legumes are similar in taste and nutritional profile to tree nuts, such as walnuts and almonds. Peanuts contain over 30 essential nutrients and phytonutrients, and are a good source of vitamin E, folate, fiber, protein, and an excellent source of niacin. Not only that, peanuts supply a hefty serving of heart-healthy monounsaturated and polyunsaturated fats; both key components of the Mediterranean diet, linking it to a wide array of health benefits, including longevity and reduced risk of heart disease. Powerful peanuts can also be helpful in achieving your weight loss goals. The combination of healthy plant protein, fat, and fiber make peanuts a satiating food that can help to control appetite and aid in weight management. According to researchers at Harvard and San Diego State Universities, evidence suggests peanuts may aid in weight loss.
Top 5 Ways to Use Peanuts
1. Build the Perfect PB Sandwich
Peanut butter and jelly sandwiches have been a popular option since World War 1, but that is not the only way to enjoy peanuts in a sandwich. You can experiment with sweet, and even savory jams on your peanut butter sammie, swap out the jam for fruit like bananas or sliced apples, or try eclectic fillings with peanut butter, such as a Thai baked tofu or tempeh filling with slaw. Yum!
2. Mix into Noodle Dishes
Thanks to its salty, nutty flavor and creamy texture, peanut butter is the perfect complement to savory noodle dishes. The best part is that you can serve noodle dishes with peanut sauce either hot or cold, such as in this easy peanut noodle dish above. And don’t forget to add plenty of chopped peanuts, too!
3. Blend ‘em Up!
Add peanuts to your shakes, smoothies, and smoothie bowls. Blend a tablespoon or two of peanut butter with some cocoa powder and plant-based milk for a healthy peanut butter cup you can drink!
4. Snack Smart
Add peanuts to snack foods, such as homemade trail mix, granola, bars, cookies, or just eat a handful as is. You can also spread peanut butter on whole grain crackers or celery sticks for a satisfying snack.
5. Use as a Healthy Fat Substitute
Fun fact: You can add a 50/50 mix of peanut butter and oil for the suggested margarine or added fat amount in most dishes (sauces, casseroles, past dishes, stir-fries) and desserts (breads, cookies, bars, cakes). It’ll add a hit of delicious peanut butter flavor to whatever you’re baking, plus boost powerful nutrients.
Top 10 Peanut Recipes
Discover more ways to use peanuts with some of my favorite recipes.
Healthy Orange Peanut Tempeh Stir Fry with Brown Rice
Shaved Brussel Sprout Salad with Peanuts and Papaya
Chunky Vegan Peanut Butter Chocolate Chip Cookies
Homemade Dog Treats with Pumpkin and Peanut Butter
Rainbow Peanut Slaw with Mandarin Dressing
Peanut Chinese Cabbage Salad
Tempeh Cold Noodle Salad with Peanut Dressing
Chocolate Peanut Butter Ice Cream
Soba Noodle Salad with Peanut Sauce
Baked Peanut Butter Chocolate Cranberry Oats
More Plant 101 Guides!
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