Peanut butter is a healthy food that is created by grinding roasted peanuts. Single serving of peanut butter, that is 32 grams, contains over 11 grams of protein. It is the greatest source of protein and can be an excellent ingredient for protein-rich foods. If you decide to buy peanut butter, you should look for the product with the lowest number of ingredients and no added sugars, no trans fats, no salt and no hydrogenated oils.
There are a number of ways for you to incorporate this protein-rich snack into your meals. Some of the most delicious and filling recipes can be:
1. Oatmeal
If you are tired of eating plain oats on a daily basis to regulate your health, an oatmeal with peanut butter is just the right recipe for you.
Ingredients: 4 ½ cups water, 2 tbsp peanut butter, 2 cups rolled oats, salt (a pinch), 2 bananas (sliced), chopped almonds, 2 tbsp liquid stevia or honey
Recipe:
- Boil water in a saucepan, turn the heat to low, and add oats and salt
- Stir and cook until the oats absorb most of the liquid, and become tender
- Add bananas, peanut butter, almonds, and stevia or honey; stir properly, and your oatmeal is ready
- You can also add diced apples and roasted walnuts to enhance the taste
Tip: You can add some milk as well if you feel that the consistency of the prepared oatmeal is too thick.
2. Protein Smoothie
Ingredients: 1 tbsp peanut butter, 180 ml greek yoghurt, ¾ cup skimmed milk, banana chunks (1 ripe banana), honey (as per taste)
Recipe:
- Use a mixer to blend the banana chunks into a smooth mixture
- Add yoghurt, milk, honey and peanut butter, and mix well to create the smoothie
- You can also add chocolate peanut butter and cocoa powder in place of the plain peanut butter in order to give the smoothie a delicious chocolatey taste
Tip: Using the frozen form of banana chunks for the smoothie will give it the creamiest and smoothest texture.
3. Chia Pudding
Ingredients: 1 cup dairy-free milk, ¼ cup chia seeds, 2 tbsp peanut butter, 3 tbsp cocoa powder, 1 tsp vanilla extract, 1-2 tbsp maple syrup or liquid stevia or honey
Recipe:
- Take a bowl, add all the ingredients, and whisk them together
- Pour the same in smaller size bowls or glasses, cover, and refrigerate
- You can also top the same with bananas, chocolate chips, or more peanut butter
4. Muffins
Ingredients: 1 cup flour, 3 tbsp peanut butter, 1 ½ tsp baking powder, 2 tbsp oil, 3 tbsp honey (or any sweetener of your choice), ¾ cup milk, 1 pinch salt
Recipe:
- Combine the dry ingredients – flour, baking powder and salt together in a bowl
- Add the oil and peanut butter, and whisk well
- Pour milk and honey into the bowl, and mix them until combined
- Transfer the batter to a muffin tin; place the same in a preheated oven for 10-12 minutes until the top turns golden brown in colour
5. Peanut Butter Quinoa
Ingredients: ½ cup quinoa, 2 tbsp peanut butter, 1 ½ cup milk, 1 ½ tbsp cocoa, 1 ½ tbsp honey or maple syrup (or any sweetener)
Recipe:
- Add quinoa and milk to a saucepan, and let it cook for about 15 minutes on medium heat
- Stir in the rest of the ingredients – peanut butter, cocoa, and the sweetener chosen by you
- Mix them well, and your quinoa is ready to be served
Peanut butter aids weight management, helps keep your heart healthy, regulates blood sugar level, and multiple other health benefits. No matter the benefits, the key to maintaining good health by consuming peanut butter is ensuring moderate intake. This is because peanut butter is high in calories that can make you gain weight if the intake is exceeded than the recommended amount.
We would love to hear about your experience with high protein peanut butter in the comments below!
