Peanuts are among the most recommended healthy foods; they are rich in protein and phytosterol, have healthy fat and fiber, and can make you feel full between meal times, therefore ideal as snacks when you are trying to lose weight. They are also easy to get, and you can find them anywhere, from traditional market to supermarket. However, many people seem to have no idea what they can do with peanuts beside roasting or frying them. While eating peanuts just like that is good, it can also be boring.
Do not get discouraged! Peanuts are very versatile healthy foods, so you can prepare and serve them using many methods, even without adding too much saturated fat and empty calorie.
Samples of Peanuts Preparation and Serving for Healthy Foods
Whole peanuts are not the only ones to consume; you can use peanuts or low calorie peanut butter as additions for daily meal, not just healthy snacks. The best peanut butter to use is natural peanut butter that has no sugar addition. Here are some samples of how you can incorporate peanuts in daily meal:
- Peanut butter smoothie. This is a thick, delicious liquid breakfast, and also good if you have exercise regimen and needs high protein drink without buying expensive fitness powder. To make it, mix ½ cup of non-sugared soy milk with 1 tablespoon of natural peanut butter, 1 banana, and 4 ice cubes in a blender.
- Peanut butter and banana sandwich. This is a classic sandwich combination, but you can make it healthier by replacing the ingredients with healthier alternatives. Use rye bread or whole-grained bread slices, and spread 1 tablespoon of natural peanut butter between them. Slice ¼ of banana and add it between the bread slices.
- Chicken noodle salad with natural peanut butter. This is how you take Asian twist in using peanuts for healthy foods. Cook chicken and shred or cut into 4 cups. Boil 12 ounces of linguine until al dente. Blend ¼ cup of peanut butter with ¼ cup of soy sauce (low sodium), 2 tablespoons of vinegar, 2 tablespoon of garlic sauce, 1 tablespoon of minced ginger, 1 tablespoon of sugar, and 3 tablespoons chicken broth (low sodium) in blender until smooth. Toss the blend, pasta and chicken into bowl. Add 2 grated carrots, 4 chopped scallions, 1 cut bell pepper, and 1/3 cup of chopped cilantro. Mix together.
With these recipes, you can add peanuts as healthy foods in your diet in more colorful yet healthy ways.
How to Eat Peanuts as Healthy Snacks?
How much should you eat peanuts as snacks every day? Ideally, you can eat a handful of unsalted peanuts as healthy snack every day, preferably roasted. However, if you are dieting and having problem with portion control, use kitchen scale to measure 1 ounce of peanuts as your snack for that day. Put the peanuts in Ziploc bag or sandwich bag so you can take them to work, perhaps in addition of the chicken noodle salad or banana and peanut butter sandwich. This way, you can enjoy peanuts as healthy foods and snacks without feeling guilty.