As kids head back to school this fall (or winter!), many of them will do so with brown paper lunch bags containing peanut butter sandwiches. There’s a reason this lunchtime classic has such enduring appeal, and it’s not just because of its taste—it’s also because its combination of protein, healthy fats, and essential nutrients are great for helping active bodies and active minds power through the day.
And peanut butter isn’t just for kids. Adults, too, should partake in this throwback to childhood, either enjoying the go-to option of slathering it on a sandwich or finding more creative uses for it like smoothies or salad dressings.
With 7 grams of protein per 2-tablespoon serving, peanut butter is a great plant-based source of this powerhouse nutrient that is important for building and repairing tissue in the body. This is great, as the U.S. Department of Agriculture advises everyone to vary their protein sources by consuming plant-based protein as well as animal-based protein so your body is getting a wider variety of vitamins and minerals.
Another great reason to eat peanut butter is the fat content. The monounsaturated fats in peanuts are known for raising high-density lipoproteins (also known as HDL or “good” cholesterol) and lowering low-density lipoproteins (also known as LDL or “bad” cholesterol), thus reducing cholesterol buildup that restricts blood flow in your arteries. The National Peanut Board encourages eating peanut every day to reduce your risk of heart disease.
In addition to protein and fat, peanut butter is a great source of many vitamins and minerals, including vitamin E, magnesium, folate, copper, and phosphorus. It also has dietary fiber, which slows digestion, providing a steady stream of energy and ensuring you feel fuller for longer.
But it’s important to note that not all peanut butters are created equal. Many commercial peanut butters on the market are made with added sugars, palm oil, partially hydrogenated oils, and other ingredients, all of which could constitute up to 10 percent of the product. Instead, go for all-natural peanut butter—when you read the ingredient list on the label, it should contain just peanuts (and maybe salt). It’s normal for some oil separation to occur when you use natural peanut butter, but you can avoid this by storing the jar in the fridge.
Want to use peanut butter in some new and different ways? Here are some ideas:
Instead of Jelly…
Yes, peanut butter sandwiches are always a great option. And peanut butter’s classic partner has always been jelly, but this processed spread is often lacking in fiber and loaded with added sweeteners like high-fructose corn syrup. Up your peanut butter sandwich game by slicing up whole, unprocessed fruit such as bananas, apples, or strawberries. You could also try dotting the inside of your sandwich with raisins, cranberries, or chopped dates. You get the same fruity taste as you would with jelly, but in a much more nutritious way!
Peanut Butter Smoothie
Ingredients:
- 2 cups baby spinach
- 1 medium banana
- 2 tablespoons peanut butter
- 2 tablespoons cocoa powder
- 1/2 cup milk
- 1 teaspoon honey or maple syrup
- 2 cups ice
DIRECTIONS:
Add all ingredients to a high-power blender, process, and enjoy.
Peanutty Pasta Salad
Ingredients:
- 16 ounces rice noodles
- 1/2 cup peanut butter
- 1/2 cup soy sauce
- 1/4 cup brown sugar
- 1/4 cup + 2 tablespoons vegetable oil
- 1/2 cup chopped red bell pepper
- 1/2 cup shredded carrots
- 1/2 cup chopped broccoli
- 1/2 cup chopped roasted peanuts
- 1/4 cup fresh garlic
- 1/4 cup lemon juice
DIRECTIONS:
Boil the pasta for approximately 10 minutes until tender. Set aside and allow to cool. Heat 2 tablespoons of oil over medium heat on the stovetop. Add lemon juice and garlic, stirring to allow the garlic to brown evenly. Add red bell pepper, carrots, and broccoli. Heat until slightly softened but still firm. Set aside and allow to cool. In a medium-sized mixing bowl, combine peanut butter, soy sauce, and vegetable oil. Whisk until smooth. Add vegetables to the noodles and toss with peanut butter dressing. Stir in roasted peanuts. Chill pasta salad for one hour before serving.
Peanut Butter Granola Squares
Ingredients:
- 3 cups rolled oats
- 1 cup peanut butter
- 1/2 cup honey or maple syrup
- 2 tablespoons milled flax seed
- 1/2 cup raisins
- 1/4 cup shredded coconut
DIRECTIONS:
Preheat oven to 350 degrees Fahrenheit. Combine peanut butter, honey and flax seed in a large bowl. Slowly add oats a half-cup at a time. Add in raisins and coconut. Stir until combined. Line a large baking sheet with parchment paper and spread the dough evenly across. Bake for 14-15 minutes. Allow to cool completely before cutting into squares.
