Love peanuts? They are a great source of healthful fats, protein, and fibre. Despite being high in calories, peanuts are nutrient-rich and low in carbohydrates. They also contain more than 30 essential vitamins and minerals.
Eating peanuts has three main health benefits:
- supporting heart health
- maintaining a healthy weight
- managing blood sugar
Raw peanuts are probably the best way to get the nutritional and health benefits of this superfood. Raw peanuts with their skin on are high in cell-defending antioxidants. They are also rich in monounsaturated fats, which are good for your heart.
Peanuts are also incredibly versatile, you can grind them into a paste and make peanut butter, add them to curries, roast them or coat them with spices, salt, or sugars, or add to home-made sauces like satay sauce. They also make a good snack for those who want to reduce carbohydrates, as they keep you full for longer.
Make your own peanut butter
2 cups dry roasted unsalted peanuts (can use salted)
1–2 tablespoons honey or sugar
Sea salt to taste
- Place peanuts in a food processor. Process until very smooth, stopping every 30 seconds to 1 minute, and let it run for 10 minutes max. The peanuts will be crumbly at first, then a chunky dry ball, and then finally a smooth and creamy peanut butter. You may also stir in the sugar, honey, or salt.
- Store in the fridge to keep it for several weeks, or at room temperature to use it straight away.