Peanut butter: how to cook at home. A simple and quick recipe

Peanut butter is a cream made from peeled peanuts and butter. There are also different versions, for example, with the addition of salt, sugar, honey, etc.

OBOZREVATEL, with the assistance of viversano.net, invites you to familiarize yourself with its beneficial properties and a recipe for cooking at home.

Useful properties

Peanut butter is high in calories (more than 580 kilocalories per 100 grams). It contains a lot of healthy fats and is a good source of protein and various vitamins, including folate and vitamin E.

It is an excellent energy product for those who play sports. Due to the high percentage of monounsaturated fats, peanut butter, when consumed in moderation, helps to balance cholesterol in the body. In addition, it is suitable for people with celiac disease, as it does not contain gluten, as well as for vegan and vegetarian diets, as it does not contain ingredients of animal origin. However, it should not be consumed by those who are allergic to peanuts.

How to make peanut butter

It is very easy to make peanut butter at home: you need to roast peanuts for 5 minutes, mix all the ingredients, and wait half an hour before enjoying its taste.

You can buy peanuts in the shell or already peeled if you find them without salt and any additives. The original recipe calls for peanut butter, but this recipe will use extra virgin olive oil, which is rich in antioxidants and good for the heart. It also excludes the use of sugar or sweeteners. If you prefer a sweeter version of peanut butter, you can add 1 spoon each of honey (or maple syrup) and brown sugar. However, keep in mind that this will increase the number of calories.

Ingredients for 10 servings:

• 200 grams of roasted and peeled peanuts
• 2 tablespoons of olive oil
• a pinch of sea salt

Preparation.

1. First, peel the peanuts from their shells.

2. Put them on a baking sheet lined with parchment paper and roast in the oven at 200°C for 5 minutes.

3. Remove the outer shell that covers it.

4. Put the peanuts in a blender with olive oil and salt.

5. Blend until the mixture is smooth and homogeneous.

6. Taste the mixture. Add more salt if necessary.

7. Pour the peanut butter into a glass container and wait at least half an hour before eating.

Nutritional value per serving (20 g):

Calories: 145 kcal

Carbohydrates: 1.7 g, of which sugar is 0.6 g

Fats: 13 g, of which saturated 1.8 g

Fiber: 2,2 г

Proteins: 5,8 г

How to store

Peanut butter can be stored in a tightly closed glass jar in a cool, dry place for several weeks. It can also be refrigerated, but freezing is not recommended. Stir the paste with a spoon before use, as the oil may rise to the surface.

How to use

Peanut butter can be used in several ways. The easiest way is to spread it on toast or a slice of bread, eat it for breakfast with homemade jam and fresh fruit, or use it as an energy snack. In addition, it can be used in desserts instead of butter or tahini sauce in recipes that use it (for example, in bean hummus). A delicious idea is to add some to ice cream or homemade cocktails. For a healthy snack, you can try spreading a little peanut butter on top of slices of fresh vegetables.