It’s National Peanut Butter day! So in honor of the creamy comfort food, grab a spoonful and let’s talk PB!
Whether you’re a peanut butter and jelly kind of gal or a peanut butter and banana addict, peanut butter is one of those childhood favorites that you never outgrow. And as long as you’re not eating it by the jar, it’s a nutritious and satisfying addition to any meal, any time of day! Just stick to all natural peanut butter; it doesn’t have to be organic or grainy, just look for the stuff without any added sugars and hydrogenated oils. That also means no reduced fat peanut butter! It just has added sugars and less of the good stuff!
Peanut butter is one of those underrated nutritional foods. It’s high in calories at 190 calories per two tablespoons, but a little bit goes a long way. Adding a tablespoon to your morning toast will help keep you full and satisfied until lunch, due to its healthy dose of unsaturated(healthy) fats. In fact, it can help you lose weight and lower LDL cholesterol and raise HDL – the good cholesterol. In a study published in Obesity of nearly 9,000 Spanish men and women, those who incorporated nuts into their diets twice a week were 31 percent less likely to gain weight than a control group.
And that’s not all! Peanut butter is high in potassium, which can help reduce the risk of high blood pressure, arthritis, cancer and digestive disorders. It also has 4.3 mg of niacin per serving which helps to prevent cognitive decline – in other words, PB will keep you sharp! A study of 3,000 men over the age of 65 in Chicago found that those who consumed 22 milligrams of niacin per day were 70 percent less likely to develop Alzheimer’s than their peers who consumed just 13 milligrams. You’d have to eat 10 tablespoons of peanut butter to get those numbers, but it’s a good start!
Celebrate National Peanut Butter day with a classic peanut butter and jelly or banana sandwich, or try one of these delicious, and healthy concoctions:
Fluffernutter – PB & Fluff sandwich (okay, not so healthy but it IS National PB Day!)
Mix 1T in oatmeal, with or without jelly
Mix it in cottage cheese
Spread it on apple slices
Make the childhood favorite, Ants on a Log! (celery, peanut butter, and raisins)
Spread it on toast or a bagel
Or go all out and whip up a batch of no-bake peanut butter cookies!
Ingredients:
- 1/2 cup sugar
- 1/4 cup butter
- 1/2 cup milk
- 1 cup natural peanut butter
- 1 teaspoon vanilla
- 3 cups rolled oats (old fashioned)
Directions:
1 In large saucepan, mix sugar, margarine, and milk; bring to a full, rolling boil over med heat.
2 Boil for one minute, stirring constantly.
3 Remove from heat and stir in peanut butter and vanilla, stirring until peanut butter is melted; stir in oats.
4 Working quickly, drop by spoonfuls onto waxed paper covered newspaper.
Happy Peanut Butter Day! ENJOY!
