Although peanut butter often gets a bad rap, a publication from Harvard Medical School notes it may be good for you.
Many peanut butters contain saturated fat and sodium, but the story notes the presence of saturated fat doesn't automatically mean a food is unhealthy. It's the whole package of nutrients, not just one or two, that determines how "good" a particular food is for health, says Dr. Walter C. Willett in the Harvard Heart Letter.
Two tablespoons of peanut butter has 3.3 grams of saturated fat and 12.3 grams of unsaturated fat. That's similar to olive oil in terms of the ratio of unsaturated to saturated fat. Peanut butter also provides some fiber, vitamins and minerals (including potassium). The following are some peanut butter recipes provided by Adams brand natural peanut butter.
SESAME PB DATE BITES
1 cup pitted dates
½ cup creamy peanut butter
½ cup finely chopped peanuts
2 tbsp toasted sesame seeds
Purée dates in food processor. Add peanut butter and mix until well combined. Remove from food processor and knead in peanuts. Shape into balls and roll in toasted seeds. Refrigerate overnight.
NO-BAKE FRUIT AND NUT BALLS
½ cup creamy peanut butter
2 tbsp maple syrup
1 cup chopped mixed salted nuts
½ cup oats
¼ cup vanilla protein powder
¼ cup each: dried cranberries, dried blueberries, dried cherries
Combine all ingredients. Shape into balls and refrigerate three hours to overnight.
ON-THE-GO COCO-PB BARS
1 cup creamy peanut butter
1?3 cup agave syrup
1 cup oats
1 cup toasted coconut
½ cup dried blueberries
¼ cup raisins
½ tsp cinnamon
Combine all ingredients. Press into foil-lined eight-inch square pan. Refrigerate overnight. Cut into bars.
DARK CHOCOLATE CHERRY AND NUT BARS
1 cup creamy peanut butter
1 cup oats
¼ cup honey
½ cup dried cherries
½ cup chopped toasted almonds
½ cup chopped dark chocolate
½ cup summer fruit fruit spread
Microwave peanut butter 80-90 seconds or until warm. Stir in oats, honey, cherries and almonds. Let cool slightly then mix in chopped chocolate allowing the pieces to melt slightly together. Press half of the mixture into an eight-inch foil-lined pan. Using a spoon, spread fruit spread over top of mixture until covered. Spread remaining mixture on top, pressing to smooth. Refrigerate three hours to overnight. Cut into bars.
