Native to South America, despite its name, the peanut is a legume, although, unlike other legumes, peanut pods develop underground rather than above ground. Notwithstanding, peanuts are similar in taste and nutritional profile to tree nuts such as walnuts and almonds. Peanuts are widely grown in the tropics and subtropics, and are cultivated for their edible seeds as well as for cooking oil. Like other legumes, peanuts can fix nitrogen in the soil and so need less fertilizer and improve soil fertility, making them valuable in crop rotations.
Unfortunately, peanut allergies seem to be on the rise, so please be careful when giving peanut butter to children. For the rest of us, peanut butter is a good source of healthy fats, fibre, protein, folate, potassium, vitamin E and B vitamins. Peanut butter also has less calories than butter or margarine, making it a healthy alternative spread for your morning toast or lunch time sandwich. It is also used in cooking, most commonly in baking, and in satay sauce.
One of the great mysteries of life is how to get that last bit of peanut butter out of the jar and onto your toast. The secret is not to try, but instead to do something much more interesting with it. The last three recipes in this list call for an almost empty peanut butter jar. To make the most of them, make sure you leave at least a tablespoon of peanut butter in the jar. (NB: These recipes assume that your peanut butter comes in a plastic jar, so stipulates warm water. However, if your peanut butter comes in a glass jar with a metal lid, you can use boiling water, though beware when touching the jar.)
Recipes:
Peanut Butter and Banana Smoothie
Peanut Butter Oatmeal in a Jar
Peanut Butter Hot Chocolate in a Jar
Satay Noodles
- 1 portion instant noodles
- 1 tbsp. peanut butter
- 1 tsp. soy sauce
- 1 tsp lime or lemon juice
- 2 tsp. sweet chilli sauce (optional)
- 1 tbsp. natural yoghurt (optional)
- Mild curry powder, garlic granules, coriander and chives
- Boil noodles for 3 minutes
- Meanwhile, whisk together peanut butter, spices, lime juice and sweet chilli sauce (optional) with 2 tbsp. noodle water
- Stir through yoghurt (optional)
- Place sauce in a bowl
- Drain noodles and immediately stir through sauce
- Sprinkle with chives
Tip: alternatively, make Satay Sauce in a Jar (see below)
Peanut Butter and Banana Smoothie
- 1 tbsp. peanut butter
- 1 small ripe banana
- ½ cup natural yoghurt
- Cinnamon
- 1 tbsp. quick oats (optional)
- 1 tbsp. almond meal (optional)
- Cinnamon
- Place all ingredients in a serving mug of a bullet blender and liquidise thoroughly
Variations:
- substitute 1 cup low-fat milk for yoghurt to make a milk shake
- substitute chia, hemp or flaxseeds for the quick oats
- place in small cup of bullet blender and reduce yoghurt to 1 tbsp. to make a Peanut Butter and Banana Cream
Tip: if making a milkshake, place milk in an almost empty peanut butter jar, seal and shake vigorously to dissolve peanut butter into milk then pour into blender cup
Peanut Butter Cake in a Mug
- 1 tbsp. peanut butter
- 2 tbsp. wholemeal plain flour
- 1 tbsp. quick oats
- ½ tsp. baking powder
- 1 tbsp. almond meal
- 1 tbsp. desiccated coconut
- ¼ cup low-fat milk
- Ginger
- 1 tbsp. chopped peanuts or mixed nuts (optional)
- 1 tbsp. natural yoghurt (optional).
- In a wide mug or small bowl, mix together flour, oats, baking powder, almond meal, coconut and ginger
- Add peanut butter and milk and stir in thoroughly
- Stir in chopped peanuts or mixed nuts (optional)
- Microwave on high for 2 minutes
- Serve with natural yoghurt (optional)
Tip: at Step 2, place milk in an almost empty peanut butter jar, seal and shake vigorously to dissolve peanut butter into milk, then pour onto dry ingredients
Satay Sauce in a Jar
- An almost empty peanut butter jar
- 1 tsp. soy sauce
- 1 tsp lime or lemon juice
- 2 tsp. sweet chilli sauce (optional)
- 1 tbsp. natural yoghurt (optional)
- Mild curry powder, garlic granules and coriander
- Add soy sauce, lime juice, sweet chilli sauce (optional) and spices to the jar with 2 tbsp. warm water
- Seal jar and shake vigorously until all the peanut butter is dissolved (using a long spoon to reach it all if necessary)
- Stir in yoghurt (optional)
Tip: allow to cool and use as a dressing on Gado Gado Salad or with any satay dish. It can also be used to make Satay Noodles (see above)
Peanut Butter Oatmeal in a Jar
- An almost empty peanut butter jar
- ¼ cup quick oats
- 1 tbsp. sultanas (optional)
- ¼ cup low-fat milk or 1 tbsp. natural yoghurt (optional)
- Place oats and sultana (optional) ingredients in jar
- Cover with hot (not boiling) water
- Seal jar and shake vigorously until all the peanut butter is mixed in (using a long spoon to reach it all if necessary)
- Pour into a bowl (stirring in a little more hot water as required) and microwave on high for 90 seconds
- To cool, stir in milk, yoghurt or some cold water
Variation: top with sliced banana or apple
Peanut Butter Hot Chocolate in a Jar
- An almost empty peanut butter jar
- 1 cup low-fat milk
- 1–2 tsp. drinking chocolate (or cocoa and sugar to your taste)
- Place milk and chocolate in jar
- Microwave uncovered on high for 30 – 45 seconds and stir
- Seal jar and shake vigorously until all the peanut butter is dissolved in the milk (using a long spoon to reach it all if necessary)
- Pour into a mug and microwave on high for a further 30–60 seconds