Who has not heard what a good food peanut butter is, but did you know how good?
The peanut is a very good source of monounsaturated fats, which are an excellent choice in a heart-healthy diet. Participants were divided into two groups; one which ate a regular American diet and another group who ate a diet including peanuts and peanut butter daily. Of those who included peanuts in their diet, test results showed a marked decrease of 21% in cardiovascular disease risks.
Peanuts also contain other properties which contribute to make them a wish choice in the war against heart disease, such as vitamin E, niacin, folate, protein, manganese, and resveratrol. Resveratrol is the phenolic antioxidant which is also found in red grapes and red wine, and studies have found this property to be helpful in reducing the risk of cardiovascular disease. The flavonoid resveratrol has also been shown to improve blood flow to the brain. An increased blood flow to the brain assists in reducing the risks of stroke, Alzheimer's and age related cognitive decline.
Oleic acid, which is also found in olive oil, can be found in the peanut. Oleic acid is an omega 9 fatty acid and is one of the healthiest fats in the diet. It has been shown to lower LDL cholesterol levels and raise HDL cholesterol levels in studies.
Amazingly, peanuts are not actually nuts but members of the dried beans, peas, or legumes. The peanut actually begins to bloom and grow above ground but the weight of the peanut causes the flower to fall to the ground and the peanut matures underground. The pod, as shown in the above picture will contain one to three peanuts.
The peanut was once revered and thought to be a sacred food when it was placed on African boats and taken to North America during slave trade days. George Washington Carver became famous for his study of the peanut and its resulting discoveries producing 300 uses for the legumes.
Leading commercial producers of the peanuts are China, India, Indonesia, Nigeria, and the U.S.
To store peanuts keep them away from excessive heat or light. Place your peanuts in a tightly sealed container and keep in the refrigerator for about 3 months or in the freezer for up to 6 months.
World's Healthiest Foods rates ¼ cup of peanuts:
While peanuts have been rated as being high in fat the fats contained in peanuts are of the good type and are very beneficial to our health.
If you enjoy peanut butter, but would prefer to make your own and reduce either the sodium or sugar content here is a recipe you can try:
Ingredients
- Peanuts
- Oil
- Sugar or salt to taste
If using Spanish or Virginian peanuts, which are already oily, you may not have to add oil to your peanut butter. Other peanuts may require up to 2 tablespoons oil per cup of peanuts.
Place in a blender and whip until desired consistency is achieved. Some variations for your peanut butter flavors can be arrived at by adding one of the following: pecans, macadamia nuts, almonds, sesame seeds, sunflower seeds, chocolate or butterscotch chips. Let the children add a flavor choice or think up one of your own.
The peanut butter should be refrigerated and used within 2 weeks. To keep longer peanut butter can be frozen or canned. Canning requires an inch of space at the top of the jar, and should be simmered for approximately one hour in a water bath container at 180 degrees.
For more fun ideas and recipes visit allthingsfrugal.com.
Thank you...