Spread the Love – November is National Peanut Butter Lovers Month!
By: Jodie Shield, RD
Homemade peanut butter, who needs jelly? Here’s my go-to recipe for this creamy and healthy sandwich spread. (I have an awesome almond butter recipe, too!) It’s simple to make in a blender or food processor and I use only natural ingredients – real peanuts and a splash of peanut oil! But if you must buy peanut butter, be wary of those that call themselves natural because many contain added sugars or unhealthy fat. Here are three quick tips to help you buy the best PB:
- Skip added sugars. Some brands provide 4 grams of added sugars (evaporated cane juice, corn syrup solids, molasses, etc.) That’s about one teaspoon per 2 tablespoon serving.
- Avoid bad fats. Many PBs are made with hydrogenated oils or palm oils to improve the texture. Unfortunately. this adds trans fats or saturated fat – neither of which is heart healthy.
- Go Full-Fat. Reduced-fat peanut butter is made with sugar and starch fillers to replace some of the healthy peanut fat. The calorie savings is negligible.
Peanut butter is packed with protein and tastes great on a whole lot more than bread or crackers. Try using it as a dip for apple slices, sauce for chicken kebabs, stirred into oatmeal, or a substitute for butter when making granola. For more ideas check out 10 Tips for Spreading the Peanut Butter Love. What’s your favorite way to eat peanut butter?
Homemade Peanut Butter
Makes 2 cups
2 cups shelled peanuts
3 tablespoons peanut oil
- Shell peanuts.
- Place peanuts in a blender or food processor and blend on regular speed. Gradually add oil, and continue blending until smooth and creamy, about four to five minutes.
- Using rubber spatula, remove peanut butter from blender or food processor, and place in a plastic container with an airtight lid. Store peanut butter in refrigerator until ready to server. The oil will rise to top, so be sure to mix peanut butter thoroughly before using.
Nutrition Information per 2 tablespoons: 130 calories, 5 grams protein, 4 grams carbohydrate, 12 grams fat, 2 gram saturated fat, 0 milligrams cholesterol, 2 gram dietary fiber, 2 milligrams sodium