5 Healthy Ways To Eat Peanut Butter

Dt. Suha Warekar

Peanut butter is a nutrient-dense spread. It is rich in protein, with about 7-8 grams in two tablespoons. It also contains healthy fats. Peanut butter is a good source of vitamins and minerals like vitamin E, magnesium, potassium, and B vitamins, all of which help with energy production, immune function, and maintaining healthy muscles and bones. While peanut butter provides many health benefits, it's also calorie-dense, with around 180-200 calories per serving, so portion control is very essential. For the healthiest option, choose natural peanut butter that has no added sugars, oils, or preservatives. With its creamy texture and nutty flavor, peanut butter is not only tasty but also a nutritious addition to your diet when enjoyed in moderation.

Peanut Butter Overnight Oats

Ingredients:

  • ½ cup rolled oats
  • 1 tablespoon peanut butter
  • ½ cup milk (dairy or non-dairy)
  • 1 tablespoon chia seeds (optional)
  • ¼ teaspoon vanilla extract (optional)
  • Toppings: nuts or seeds

Method:

  1. Mix the above ingredients in a bowl and stir until well combined.
  2. Cover the jar and refrigerate overnight or for at least 4-6 hours.
  3. In the morning, stir the oats and top with your favorite toppings like seeds or nuts.
  4. Enjoy it chilled for a creamy, nutritious breakfast.

The nutritional value per serving, without toppings, is approximately 300-400 calories. It provides 12-15 grams of protein, 40-45 grams of carbohydrates, and 5-8 grams of fat. The amount of fiber ranges from 6-8 grams. These nutritional values can vary slightly based on the specific ingredients and toppings you select, such as the type of milk or sweetener used and toppings.

Peanut Butter Fruit Stack Sandwiches

Ingredients:

  • 2 tablespoons of peanut butter (smooth or crunchy)
  • 1 medium banana, sliced
  • 1 small apple, thinly sliced (or any other fruit of your choice, like strawberries or pears)
  • A sprinkle of cinnamon (optional)
  • A handful of seeds (optional, for added crunch)

Method:

  1. Spread 1 tablespoon of peanut butter on each slice of fruit evenly.
  2. Top and press the fruits on top of each other to form a sandwich.
  3. Add seeds if you want some crunch.
  4. Serve immediately for a delicious and nutritious snack or breakfast!

This recipe contains approximately 150-200 calories, with around 9.3 grams of protein, 40 grams of carbohydrates, and 10 grams of fat. The fiber content is about 18 grams. These values can vary based on the specific brands and sizes of the ingredients used.

Peanut Butter, Banana, and Jam Breakfast Pizza

Ingredients:

  • 1 whole-grain tortilla or roti
  • 2 tablespoons of peanut butter (smooth or crunchy)
  • 1 medium banana, sliced
  • 2 tablespoons of fresh fruit jam or jelly (your choice of flavor)
  • A sprinkle of chia seeds (optional)

Method:

  1. Evenly spread the peanut butter over the tortilla, covering it all the way to the edges.
  2. Place the banana slices on top of the peanut butter layer.
  3. Drizzle the fruit jam or jelly over the banana slices, spreading it as desired.
  4. Sprinkle chia seeds over the top.
  5. Cut the pizza into wedges and enjoy your delicious, nutritious breakfast.

This breakfast pizza provides approximately 300-400 calories, with around 12-14 grams of protein, 50-55 grams of carbohydrates, and 15-18 grams of fat. The fiber content is about 6-8 grams, and the sugar content can range from 18-25 grams, depending on the type of jam used. These values may vary based on the specific brands and portions of the ingredients.

Chicken Rolls with Spicy Peanut Butter Sauce

Ingredients:

  • 500 gm cooked chicken, shredded (grilled or roasted)
  • 1/2 cup peanut butter (smooth or crunchy)
  • 2 teaspoons soy sauce
  • 1-2 teaspoons hot sauce
  • 1 tablespoon lime juice
  • 4 large lettuce leaves (for wrapping)
  • 1/2 cup shredded carrots (for filling)
  • 1/2 cucumber, julienned (for filling)
  • Fresh cilantro or mint leaves (for garnish)

Method:

  1. In a bowl, mix together the peanut butter, soy sauce, hot sauce, and lime juice until smooth. Adjust the spice level according to your preference.
  2. In a separate bowl, combine the shredded chicken, carrots, and cucumber and mix well.
  3. Lay a lettuce leaf flat on a clean surface. Spoon a portion of the chicken mixture onto the leaf, followed by a drizzle of the spicy peanut butter sauce.
  4. Carefully fold the sides of the lettuce over the filling, then roll it up tightly from the bottom to enclose the filling. Repeat with the remaining lettuce leaves and filling.
  5. Place the rolls on a plate and garnish with fresh herbs if desired. Serve with extra spicy peanut butter sauce on the side for dipping.

Each chicken roll with spicy peanut butter sauce contains around 150-200 calories. It provides approximately 25-30 grams of protein, 10-15 grams of carbohydrates, and 12-15 grams of fat. The fiber content is about 4-8 grams.

Peanut Butter in Smoothies and Oatmeal for Added Protein

Ingredients for Smoothie:

  • 1 banana
  • 1 cup spinach
  • 1 cup almond milk (or any milk of your choice)
  • 2 tablespoons peanut butter (smooth or crunchy)
  • 1 scoop protein powder (optional)
  • Ice cubes (optional)

Method:

  1. In a blender, combine the banana, spinach, almond milk, peanut butter, and protein powder and blend until smooth.
  2. Add ice cubes for a colder, thicker texture if desired.
  3. Pour into a glass and enjoy!

Each serving provides about 350-450 calories, with approximately 15-20 grams of protein, 30-40 grams of carbohydrates, and 15-20 grams of fat. The fiber content is around 5-8 grams.

Ingredients for Oatmeal:

  • 1 cup rolled oats
  • 2 cups water or milk
  • 2 tablespoons peanut butter (smooth or crunchy)
  • Nuts & seeds (optional toppings)

Method:

  1. In a saucepan, bring water or milk to a boil. Stir in the rolled oats and reduce heat. Cook for about 5 minutes or until the desired consistency is reached.
  2. Stir in the peanut butter until well combined.
  3. Spoon the oatmeal into bowls and add nuts & seeds on top.

Each serving contains around 350-400 calories, with about 12-15 grams of protein, 50-60 grams of carbohydrates, and 15-20 grams of fat. Fiber content is around 8-10 grams. Nutritional values may vary based on specific ingredients and portion sizes.