Peanut butter is a rich source of protein and potassium. Potassium keeps heart diseases at bay by reducing the risks of the blood pressure and stroke. The fiber content in peanut keeps the bowel healthy. It has healthy fats and magnesium to strengthen bones and muscles. This is also rich in vitamin E as well as antioxidants. Here are a few easy to make recipes.
Easy to make 5-minute homemade peanut butter
- 2 cups dry roasted peanuts
- 1-2 tablespoons honey or sugar
- salt to taste
Powder the peanuts in a food processor for 5 minutes. You will notice that the peanuts first pass through various stages from crumbs to dry powder to creamy, semi-liquid peanut butter. At this stage stir in the sugar, honey and salt.
Refrigerate if it’s going to take several weeks to use it up.
Peanut butter recipe for a grab-and-go recipe breakfast
This is an easy recipe that needs only four ingredients and can be put together in a jiffy.
- 2 slices of multigrain bread, toasted
- 2-2.5 tbsp, peanut butter
- 1 banana sliced (you can replace this with either pears or apples)
- 1/2 tbsp chia seeds
Generously spread the bread slices with peanut butter. Layer it with banana slices and sprinkle the chia seeds over it. Cover this with the other creamy slice.
Put it in a Ziploc cover and carry it to your workplace or pack it as a mid-day snack for children.
Peanut butter protein bars for weight loss programmers
This recipe is for those who are always on the move and would want to pack a high-protein snack.
- 1/3 cup honey
- 1/3 cup dark brown sugar (you can always replace it with light brown sugar or white sugar)
- 1 cup chocolate peanut butter
- 1/2 cup crunchy peanut butter
- 1 tsp cinnamon
- 2 cups of bran flakes
- 1 cup raisins
- 3 cup chia or flax seeds
Heat honey and sugar in a thick-bottom pan on a medium heat and stir continuously till the sugar dissolves and the mixture begins to bubble. At this point add the cinnamon powder and mix well. To this mixture add both the peanut butter and stir till it blends well.
Remove from the heat. To this mixture add bran flakes, raisin and flax seeds. Line a tin with aluminum foil and transfer this mixture into the pan and press firmly.
Refrigerate it for four to five hours and then cut it into squares.
Note: you can also add your favorite protein powder to add an extra punch to this snack.
Grilled chicken with peanut sauce
Ingredients for chicken
- 4 large boneless, skinless chicken breast halves
- 1/3 cup minced fresh chives
- 2 garlic cloves, minced
- 1/3 cup chopped fresh ginger
- Salt to taste
- 1 tsp of lemon juice
The peanut sauce:
- 1/2 cup natural peanut butter
- 1/2 cup soy sauce
- 3 tablespoons vegetable oil
- 2 tablespoons Apple cider vinegar
- 1/4 teaspoon crushed red pepper flakes
Make slits in the chicken breasts.
Mix it with ginger, salt, lemon juice and garlic. Keep it aside for 10-15 minutes.
Either grill the chicken or shallow fry the chicken until its firm and lightly charred.
In another bowl, make the peanut butter sauce by mixing all the ingredients listed in peanut butter sauce.
Sprinkle with chives and serve with peanut sauce.
Do you have any healthy peanut butter recipe that you wish to share with us?