Peanut Party

Contrary to popular belief, peanuts are not true nuts at all, but legumes. They are part of the Fabaceae (legume) family, which also includes beans, lentils, peas, tamarind, clover and mesquite. Peanuts are an incredible food, they are rich in energy and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health. Like other legumes, they are extremely high in protein and fiber. They are a great source of niacin, Vitamin E, Vitamin B6, folate, magnesium, manganese and potassium. Peanuts also contain iron and calcium, and are loaded with monounsaturated fats, which can help lower cholesterol.

Homemade Peanut Butter

-For basic peanut butter

  • 2 cups unsalted shelled peanuts
  • ¼ tsp. kosher salt
  • 1-2 tsp. honey
  • 1-3 tsp. peanut or vegetable oil, if needed

-For almond peanut butter

  • 1 cup unsalted shelled peanuts
  • 1 cup unsalted whole almonds
  • ¼ tsp. kosher salt
  • 1-2 tsp. honey
  • 1-3 tsp. peanut or vegetable oil, if needed

-For chocolate peanut butter

  • 2 cups unsalted shelled peanuts
  • ½ tsp. kosher salt
  • 2 tbsp. peanut oil or vegetable oil, plus more as needed
  • ½ cup unsweetened cocoa powder
  • 1 ½ cups powdered sugar

Instructions

  1. Heat oven to 350F. Add the nuts to a round or square cake pan (or rimmed baking sheet). Roast nuts for 3 minutes, shake pan then roast another 3 to 5 minutes or until the nuts are lightly browned and smell nutty (careful, they can burn quickly). Let cool until you can handle them.

-For basic peanut butter

  1. If you are making crunchy peanut butter, add 1/3 cup of the roasted peanuts to the bowl of a food processor. Pulse 6 to 8 times, or until the peanuts are chopped into very small pieces. Transfer chopped peanuts to a bowl and reserve for later.
  2. Add the remaining roasted peanuts to the bowl of a food processor. Process 1 minute then scrape sides of bowl with a rubber spatula. Process another 2 to 3 minutes until the peanut butter is shiny and smooth. Add your salt and honey then process until combined. Check the consistency, if it seems too thick, add oil, a teaspoon at a time, until you are happy with it. For crunchy peanut butter, stir in the reserved peanuts.

-For almond peanut butter

  1. Add nuts to the bowl of a food processor. Process 1 minute then scrape sides of bowl with a rubber spatula. Process another 2 to 3 minutes until shiny and smooth. Add your desired amount of salt and honey then process until combined. Check the consistency, if it seems too thick or dry, add oil, a teaspoon at a time, until you are happy with it.

-For the chocolate peanut butter

  1. Add the roasted peanuts to the bowl of a food processor. Process 1 minute then scrape sides of bowl with a rubber spatula. Process another 2 to 3 minutes until shiny and smooth. Add salt, oil, cocoa powder, and the powdered sugar then process another minute until blended and shiny. Check the consistency, if it seems too thick, add oil, a teaspoon at a time, until you are happy with it.

Adopted from: Inspired Taste

Peanut Butter Banana Overnight Oats

Ingredients

  • 2 cups milk (I use unsweetened almond milk)
  • 2 tsp. chia seeds
  • 2 – 3 tbsp. pure maple syrup or honey
  • 2 tbsp. peanut butter (plus more for serving)
  • 2 cups old fashioned rolled oats
  • 2 bananas, sliced

Instructions

  1. In a large bowl combine milk, chia seeds, syrup and 2 tablespoons peanut butter. Stir in oats. Cover and refrigerate (or transfer to individual bowls/glasses/jars). Refrigerate overnight, until the oats are tender and the mixture is creamy.
  2. For serving: Swirl in a little extra peanut butter (optional), then top the oats with sliced bananas. You can also add an extra drizzle of syrup or honey.

Adopted from: Julie’s Eats and Treats

African Chicken and Peanut Stew

Ingredients

  • 1 ½ tbsp. vegetable oil
  • 1 large onion, peeled and chopped
  • 2 cloves garlic, peeled and minced
  • 1 thumb-sized piece of ginger, peeled and minced
  • ¼ tsp. salt
  • ½ tsp. black pepper
  • 1 tsp. cayenne pepper (optional)
  • 1 tbsp. ground coriander
  • 2 red chili peppers, finely chopped
  • 1 bay leaf
  • 4 chicken breasts, chopped into bite-size chunks
  • 1/2 cup plus 1 tbsp. smooth peanut butter
  • 2 cups chicken or vegetable stock
  • 14 oz. can chopped tomatoes
  • 1 large sweet potato, peeled and chopped into bite-size chunks
  • 1 cup roughly chopped peanuts

-To Serve:

  • Boiled rice
  • Fresh coriander/cilantro
  • Toasted peanuts*
  • Garlicky kale**

Instructions

  1. Heat the oil in a large frying pan or Dutch oven. Add the onion and cook for 5 minutes on a medium heat until they start to soften. Add the garlic, ginger, salt, pepper, cayenne pepper, ground coriander, chili peppers and bay leaf. Stir and cook for a further 2-3 minutes.
  2. Turn the heat up to high and add the chicken. Stir so the chicken is coated in the spices, and cook for 4-5 minutes, stirring regularly, until the chicken is sealed.
  3. Add the peanut butter, stock, canned tomatoes and sweet potato. Bring to the boil, turn down to a gentle simmer, then place a lid on the pan. Simmer for 30 minutes, stirring every so often.
  4. After 30 minutes, take off the lid, remove the bay leaf and add in the chopped peanuts. Cook for a further 2 minutes. (you can cook for longer with the lid off if you want the sauce to be thicker).
  5. Turn off the heat and serve with rice, coriander and toasted peanuts (and some kale if you like).

Notes

* To make the toasted peanuts, simple dry-fry them in a hot pan for a minute or two (keep an eye on them, as the burn quickly). When they’re browned, place on a plate to cool.

** To make the garlicky kale, simply add a large bag of washed kale to a pan with 1 clove of minced garlic, 3 tbsp. butter and 3 tbsp. water. Stir, then place a lid on the pan and heat on high for 2-3 minutes until the kale has wilted.

Adopted from: Kitchen Sanctuary

Thai Peanut Hummus

Ingredients

  • 15 oz. can chickpeas, rinsed and drained
  • 2-3 tbsp. peanut butter
  • 2 tbsp. Sriracha
  • ¼ tsp. ground ginger
  • 2 small cloves garlic, minced
  • ½ tbsp. honey (or maple syrup/agave for vegans!)
  • 1 tbsp. olive oil
  • 3-4 tbsp. ice water
  • 1 handful peanuts (salted or not), roughly chopped
  • 2 green onions, chopped
  • 1 handful cilantro leaves, chopped
  • lime zest and juice, optional

Instructions

  1. Add chickpeas, peanut butter, Sriracha, ginger, garlic, honey/maple syrup/agave, and salt and pepper to taste into a food processor. Process until broken up. Scrape the sides with a spatula as needed.
  2. With the motor running, drizzle in olive oil and ice water. This will help the mixture come together and get super-smooth!
  3. Once the hummus is processed to your desired texture, taste and adjust seasoning as necessary.
  4. Mix in peanuts, green onions, and cilantro with a spatula. Serve with tortilla chips and a squeeze of lime.

Adopted from: Fooduzzi

Asian Broccoli Salad with Peanut Sauce

Ingredients

-For the broccoli salad

  • 1 large head broccoli, cut into small florets
  • 1 cup shelled cooked edamame
  • ½ cup thinly-sliced green onions
  • ½ cup peanuts
  • sesame seeds, for garnish

-For the peanut sauce

  • ¼ cup natural peanut butter
  • 1 tbsp. rice vinegar
  • 1 tbsp. soy sauce (if you are gluten-free, use GF soy sauce or tamari)
  • 1 tbsp. honey or agave nectar
  • 1/8 tsp. toasted sesame oil
  • 1-2 tbsp. hot water, as needed to thin the sauce

Instructions

  1. Heat a large pot of water until it is boiling. Add in the broccoli florets and boil for 30 seconds.  Use a mesh strainer to transfer them into a bowl of ice water, which will immediately halt the cooking process.    Then add the remaining ingredients and toss until combined.  Serve immediately, garnished with sesame seeds if desired.
  2. Whisk all the peanut sauce ingredients together until combined. If the dressing is too thick, whisk in hot water a tablespoon at a time until it reaches the consistency you desire.

Adopted from: Gimme Some Oven

Peanut Butter Protein Balls

Ingredients

  • 2 scoops vanilla protein powder
  • ½ cup peanut butter
  • ½ cup rolled oats

Optional:

  • splash of milk (just enough for the protein balls to hold together)
  • 1 tsp. vanilla
  • 1 tsp. agave syrup (or sweetener)

Instructions

  1. Combine all ingredients into a bowl and mix well. You might want to use your hands to combine the ingredients well.
  2. Add a splash of milk, just enough for the protein balls to hold together. Roll about a tablespoon of the mixture into balls.

Adopted from: Ti Fitness

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