How to make HOMEMADE PEANUT BUTTER and what is it good for? (Recipes) (2024)

Peanut butter has been adored since early childhood, with its sweet taste tempting many generations to take a bite. This type of walnut comes from South America and is highly valued. Not only does it have a wonderful taste, it is also rich in proteins, fats and various nutrients. In combination with olive oil and sea salt, it gives this powerful creamy spread. You can combine it with many other foods and salads.

Peanut butter for weight loss has been shown to be very good if eaten in limited amounts. It is also mentioned as a healthy food that reduces the risks of cardiovascular and digestive diseases.

Find out why it is so good for us, what nutrients are hidden in it, and how it is made. Read also excellent recipes with this food that you can prepare yourself in your kitchen.

Peanut butter nutritional value and composition

Peanut butter contains a significant amount of calories. There are as many as 567 kcal in 100 grams of spread. In the same amount, it has 7 percent water, 25.8 g of protein, 16 g of UH, 4.7 g of sugar and 8.5 g of fiber.

Additionally, peanut butter is full of fat, but don't let that scare you because it contains more good fats. The most are monounsaturated and polyunsaturated, compared to saturated. It is a very important source of both omega 3 and omega 6 fatty acids. It is important to emphasize that kako has no harm to himacross the mast.

This precious nut is an extremely rich source of protein. Some can cause allergic reactions that are not harmless, they can even be life-threatening. It is not recommended for people who are allergic to other types of nuts.

It contains little carbohydrates, about 13-16 percent of its total weight. There is a small amount of sugar, and a lot of protein, fiber and fat. That is the reason forlow glycemic index- the total is 7. Due to all of the above, peanut butter is suitable for diabetics in their daily diet.

Peanut butter rich in vitamins

Biotin or vitamin H is especially important during pregnancy. Necessary for diabetics to control the disease. It has crucial importance for metabolism, nervous and digestive system and is very useful.

Niacin is also known as vitamin B3, which has numerous functions in the human body. According to research, this peanut spread can reduce the risk of heart disease.

Folate or vitamin B9 or otherwisefolic acid, has numerous essential functions in the body. The most important role is in pregnancy, and in the first months for the proper development of the fetus,

Vitamin E is a powerful antioxidant, cleanses the body of toxins and poisons, nourishes and protects the skin. It is also abundant in peanut butter, so don't ignore it.

Thiamine is another vitamin from the B complex group. It helps cells in the body to convert carbohydrates into energy. It is necessary for the proper functioning of the heart, muscles and nervous system.

Minerals in peanut spread

Magnesium is common in drinking water and most foods. It is responsible for almost 300 functions in the body, it regulates the work of the heart, kidneys and muscles.Deficiency in the bodyit is accompanied by cramps, constant fatigue, weakness, palpitations and heart arrhythmia.

Copper is a dietary mineral, its importance for the proper functioning of the body is immeasurable. Lack of this mineral in the body can have a negative impact on the health of the heart and vascular system.

Dietary peanut butter is an excellent source of the mineral phosphorus, which is essential for growth and development and tissue maintenance.

Manganese is a mineral with many important functions, proper intake and amount of magnesium in the body protects against heart diseases.

A good source of antioxidants

These delicious orsi contain numerous bioactive substances characteristic of plants. They are a rich source of antioxidants. Most of thesefighters against free radicalsis located in the thin membrane around peanuts, which most people do not eat. Their importance and impact on humans has long been confirmed by science. They are classified as the most important fighters against the occurrence and development of cancerous diseases.

Peanut butter also contains "p-coumaric" acid, which reducesrisk of stomach cancer. In addition, there is powerful resveratrol that reduces the possibility of developing cardiovascular diseases.

In small amounts, coenzyme Q10 is also present, an important nutrient and metabolic. We must not forget beta-sitosterol, which hasanti-carcinogenic properties.

Peanut butter health benefits

There are numerous benefits of this spread on health and the human body. Here we will show you its most notable and strongest effects, which science has proven during many years of research.

Sweet peanut spreadfor better energy during the day

As we mentioned, peanut butter contains a fair amount of healthy fats and protein. It contains enough calories to give you enough energy for activities. That's why it's best to eat it in the morning to have enough energy throughout the day.

Your heart will beat betterif you eat at least one tablespoon of peanut butter a day

Mediterranean dietis the best for heart health, because it involves the consumption of foods rich in monounsaturated fats, such as peanuts.

In addition to these unsaturated good fats, the spread is full of nutrients that promote the health of this organ. These are vitamin E, niacin, folates, proteins and manganese. In addition, it also contains resveratrol, an antioxidant found in grapes and red wine.

The research found that peanut butter has a very high level of antioxidants that are crucial for heart health. It included several nuts with a very high concentration of antioxidants.

If you want to reduce the risk of cardiovascular and coronary heart disease, eat a handful of peanuts a day. Varinata two peanut butter, at least 4 times a week for one spoonful.

It reduces the risk of stroke

Resveratrol is a flavonoid first investigated as an element found in red grapes and wine, and it is also found in this legume. Research on animals has shown that this element and phytonutrient improves blood flow in the brain by 30 percent. At the same time, it reduces the possibility of drops because it relaxes muscles and expands blood vessels.

The daily recommended amount of peanut butter, 1 tablespoon, contains a very small amount of resveratrol, only 50 mkg. But still, regular intake of this food in the diet can be helpful.

Eat peanut butterfor gut health

Nutrients in peanut spread such as folic acid, phytosterols and resveratrol have a cancer-protective function. These substances, together with beta-sisterol, make this sweet butter a food that acts preventively against the occurrence and development of intestinal cancer, especially colon cancer.

This form of malignant disease is the second most common form of cancer in the world, and the third most common form of cancer.

According to researchers, peanut butter is responsible for reducing the risk of this disease, while spicy food significantly increases the possibility of the disease. Eating salat at least twice a week reduces the risk of disease by 58 percent in women and 27 percent in men.

Why is peanut so useful in the diet

Practical advice on how to include peanut butter in your diet and at the same time protect yourself from colon cancer. As we said, eat it at least 2 times a week. Here are some tips on how to include this spread in your daily diet:

  1. Add peanut butter to morning pastries, rolls, pretzels and waffles, or spread it on toast or crackers.
  2. Put a spoonful of spread in your morning smoothie.
  3. Eat a handful of these nuts with a glass of tomato juice for a snack.
  4. Mix peanut butter with a little coconut milk and you have a delicious sauce. They go great as a salad dressing or with fish.

A natural antidote to gallstones

Decades of research have shown that one tablespoon of peanut spread per day reduces the risk of gallstones. Science confirms for the entire 25 percent.

Gallbladder diseasesthey wouldn't exist if each of us snacked on this delicious treat regularly. Grab peanut butter when you can. Eat just a few sandwiches a week with this spread. It is of great importance for such diseases due to the high content of fibers, vitamins and minerals.

Protects against Alzheimer'sand decline in cognitive functions associated with aging.

Research conducted in Chicago on the population over 65 years old gave very good results. It was found that food rich in niacin prevents the onset of Alzheimer's disease. Sudden deterioration of psychom*otor functions is also less common in old people.

Those who consumed 22 mg of this mineral per day had a 70 percent greater chance of avoiding these diseases. The required daily amount of niacin for men is 16 mg per day, and for women 14 mg. The best way to boost your intake of this substance is to eat peanut butter every day.

How to make HOMEMADE PEANUT BUTTER and what is it good for? (Recipes) (1)

Are peanuts fattening or not?

Although peanuts provide numerous cardio protective benefits, many avoid them for no reason due to the fear of gaining weight. A study published in the journal„Obesity“she discovered that such fears were unfounded.

People who eat peanut butter at least twice a week have a much lower chance of gaining weight. It even goes as far as to say that those who never eat it will put on extra kilos sooner. This claim was also confirmed by research conducted in Spain, among the participants there were men and women.

Maybe the peanut butter diet sounds ridiculous to you, but the facts say otherwise. People who consumed it at least twice a week reduced their chances of gaining weight by 31 percent.

Despite all the fat and salt it contains, it is good for our body. Peanut butter contains a significant amount of calories. However, due to its protein and fiber, when you eat it, you will feel full for a longer time. This means, you will have less desire and appetite to eat junk food and unhealthy snacks.

All in all, with this spread in your diet, you will eat less food, and you will feel full longer. And if you are still wondering whether peanut butter is good for weight loss or not, you know the answer. Eat it freely, because of it you will not gain extra pounds. .

How to make peanut butter at home

If you want, you can make a great spread yourself, there are several ways. The first method is to use only ground peanuts, without any additives. Grind the grains and then grind them in a blender, adding little by little to get a hom*ogeneous smooth mixture.

If the peanut butter you get in the first way is too dry, we suggest another way. It is ideal if you like creamier versions that are easier to spread.

It is necessary:

300 g of unsalted peanuts,

2 spoons of olive oil,

1 teaspoon of sea salt or to taste.

Preparation of prayer:

First, roast the peanuts over low heat. Then chop it and grind it further in a blender at the highest speed. Towards the end, add olive oil and salt. Mix for a few more minutes and it's done. Depending on the taste, add maple syrup or honey to the resulting butter, you can also season it with a little cinnamon.

Peanut butter and banana are a great combination, if you add themwhose seeds, you will awaken all your senses. Spread the spread on toast or Tonus bread in a thick layer. Arrange the banana cut into rings and sprinkle with seeds. This mixture of flavors is the best to start the day, it is a hearty and energetic breakfast.

The best recipes with peanut butter

Due to its taste and composition, it is easily combined with other foods, and it is excellent for preparing sweet treats. If you are still wondering what to eat peanut butter with, the list of recipes is certainly long.Read and try the ones we have selected for you.

Cake with peanut butter, biscuits and chocolate

Ingredients:

15 pieces of soft sandwich biscuits,
750 g of cream cheese,
4 eggs,
1 glass of yogurt, sugar or stevia.
a little vanilla extract and half a cup of peanut butter.

For topping:

half a cup of sweet cream and 250 g of chocolate.

How to prepare a peanut butter cake?

Crush the biscuits and place them in a mold and bake them for 5 minutes in an oven preheated to 180 C. Beat the filling, first add cheese to the eggs, then sugar, vanilla and finally peanut butter. Spread the sliced ​​crust with this filling and bake in the oven for an hour at 160 C. When the cake has cooled down, put the topping on it.

Peanut butter ice cream for summer days

Ingredients:

a cup of sweet cream,
a cup of milk,
a spoonful of vanilla extract,
3 egg yolks, a cup of sugar,
3 spoons of cocoa,
a quarter cup of peanut butter and a tablespoon of honey.

Preparation of ice cream:

Beat eggs with sugar and cocoa. Add to the milksweet creamand cook for a few minutes, then pour in the eggs and mix well. Pour it back into the pot and cook until it hardens. Remove from the heat and add vanilla, peanut butter and honey. Mix well and leave to cool, then freeze.

Where to buy peanut butter and price

You can buy peanut butter in any grocery store today. The price varies, but in principle it is in the range of 430-650 dinars, depending on the manufacturer and of course the quality of the product.

When buying peanut butter, be sure to read the labels. Hydrogenated trans fats and sugar are often added to it. Choose only organic spreads and products that contain only peanuts, salt and possibly oil.

Always choose a product in glass packaging, and pay attention to the production date. You will often see oil that has separated on the surface of the spread. It's a completely normal process, nothing alarming. When you open the jar, stir the mixture with a knife or fork and the components will come together again.

It is not recommended for children under 3 years of age, and pregnant women who normally like it must limit their intake in consultation with their doctor. In the period of breastfeeding, it should not be used, as well as other potential allergens. Persons allergic to nuts are recommended to be careful in their consumption because there is a risk of an allergic reaction.

Read our earlier text aboutmedicinal properties of cashew nuts.

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How to make HOMEMADE PEANUT BUTTER and what is it good for? (Recipes) (2024)

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