From toast and sandwiches to in banana smoothies, baked goods, and even savory dishes such as peanut butter sauce, there are a variety of ways to enjoy peanut butter. November celebrates Peanut Butter Lover's Month and is the perfect time to recognize that peanut butter is not only delicious, but also a nutrient dense food.
Peanut butter is a source of protein, healthy fats, and vitamins and minerals. If looking for a shelf-stable and/or plant-based protein, peanut butter is an excellent option. Two tablespoons of peanut butter contains 8 grams of peanut butter, which is plenty for a snack or great as part of a balanced meal.
Braeburn and Granny Smith apples are on sale for 98 cents per pound this week. An apple with peanut butter is one of the most nutritious snacks! Apples are also in season right now, so you get the pick of the crop. Be sure to pick up apples along with peanut butter during your next shopping trip!
The fat in peanut butter is mostly polyunsaturated fats, which are the healthier type of fat. Many are surprised to learn that choosing regular peanut butter is generally recommended compared to the reduced fat varieties. When the fat is reduced in peanut butter, most times it is the healthy fat is removed! The small amount of saturated fat in peanut butter is not concerning since it contains so many other good-for-you nutrients.
Additionally, many peanut butters have a small amount of added sugar, about 3 grams, but again when looking at the overall nutrition peanut butter contains, the small amount of added sugar is not concerning.
For vitamins and minerals, peanut butter is rich in manganese, magnesium, copper, vitamin E, vitamin B3 (Niacin), and vitamin B6. These nutrients are important in many functions of the body and maintaining health. It is also a source of folate which is especially important for women who are pregnant or trying to become pregnant.
Since peanut butter is loved by many, here is one of our favorite savory recipes to enjoy with your family and friends:
- 1/3 cup Kraft Lite Asian Toasted Sesame Dressing
- 2 tbsp Our Family creamy peanut butter
- 2 tbsp Our Family reduced sodium soy sauce
- 1/2 tsp crushed red pepper
- 6 ounces Our Family whole grain pasta, uncooked
- 2 tsp Our Family canola oil
- 3/4 lb Open Acres uncooked deveined peeled medium shrimp
- 6 ounces pea pods, cut into strips
- 1 cup chopped seeded peeled cucumbers
- 1 carrot, shredded
- 5 radishes, thinly sliced
- 1/4 cup Our Family dry roasted peanuts, chopped
- Mix first 4 ingredients until blended; set aside for later use. Cook pasta as directed on package, omitting salt.
- Meanwhile, heat oil in large skillet on medium heat. Add shrimp; stir-fry 2 min. Add vegetables; stir-fry 2 min. or until shrimp turn pink and vegetables are crisp-tender. Remove from heat.
- Drain pasta. Add to shrimp mixture along with the dressing mixture; mix lightly. Sprinkle with nuts.
Since peanut butter is so nutrient dense, the serving size is two tablespoons. Whether you are team creamy or team crunchy, raise your spoon, dig in, and enjoy peanut butter this month and all year long.
"This medical and/or nutritional information is not intended to be a substitute for individual advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition."
Stephanie Edson Regional Wellness Specialist
Stephanie is an award-winning registered dietitian who believes in empowering every individual to make nutritious food choices to support a healthy lifestyle. She believes in the power of food as medicine and loves sharing about nutrition with others.