It’s no wonder athletes just can’t get enough of peanut butter. Not only is it a well-known energy-booster that tastes great with a mouthwatering texture to match, but peanut butter is also possibly the most versatile food there is. It can be used for almost everything – as a pancake topping, with fruit, on sandwiches, in cakes, as a pre-and post-workout snack and even added to curries or salad dressings. It’s no doubt that it peanut butter tastes awesome, but how much do you really know about its nutritional content?
100% Peanuts…Nothing Else!
We think of peanut butter as a natural product made only from roasted peanuts that are ground until they turn into a paste. For many brands that is the case. But beware: not all peanut butters are made 100% from peanuts. Some production methods add solid fat and vegetable oils, palm oil, sugar and sodium which decreases the natural goodness of the peanuts. That’s why it’s important that you should always check the label!!!
In 100g of peanut butter there is only 7g of carbohydrates which make it suitable for a low-carb diet; 10g of fiber; 50g of lipids and 30g of protein therefore it’s also an excellent plant-based protein source. Moreover, it’s a great source of vitamin E, magnesium and it has low sodium content.
A Source of Good Fat
It may have a bad reputation for its high fat content, however the fats found in peanut butter are “good” fats and only 6,8g of the 50g of lipids are saturated. Eating moderate amounts of pure peanut butter can provide the body with energy…and lots of it!
Peanut Butter Recipe
Pure peanut butter, made only with one ingredient – peanuts – can be found in most health stores, but you can also make your own at home and the good news is that it’s fairly simple. Here’s how:
You will need:
- 500g of peeled peanuts
- 1 glass water
- Toppings (optional) – honey, cinnamon, coconut…whatever you want.
How to do it:
- Put the peanuts in the oven to roast them just a little.
- Once roasted, ground them continuously until they turn into paste – you can use a mortar and pestle. Do not use your liquefier as it might damage the peanuts.
- Add a little water at a time to the paste until it reaches your desired texture – creamy, crunchy or somewhere in the middle…you’re free to decide.
- You can add some toppings to your peanut butter, such as honey, syrup, cinnamon, chocolate chips, raisins, coconut.