A serving of peanut butter is usually two tablespoons, which contains between 180 and 190 calories, and just under 8 grams of protein, as well as 7-10 percent of necessary daily dietary fiber. Peanut butter is good for building strong tissues and boosting immunity.

For a simple nutritious smoothie, add a half cup of plain greek yoghurt to your blender, one banana, a cup of fresh or frozen berries, and a tablespoon of peanut butter. Pulse the blender to mix thoroughly. If you like it a bit sweeter, you can add some honey to taste, as well as supplements like whey powder or spirulina. If it’s too dense, a little orange juice or milk thins it out nicely.

The Classic starts with two slices of white sandwich bread. Spread a thin layer of peanut butter on each slice, then a thin layer of grape jelly on one side of the peanut butter. Lay the other slice of bread, peanut butter side down, onto the jelly side, keeping the jelly from soaking into the bread. Cut in half and enjoy with milk.

Mix 2-3 tablespoons of your favorite peanut butter in a bowl with about a tablespoon of brown sugar, a teaspoon each of soy sauce, sesame seed oil, rice vinegar, and grated ginger, and sweet chili sauce to taste. Stir in a small amount of boiling water to thin the sauce to a consistency you like, adding more if necessary. Taste and adjust the spices to your taste. Serve on noodles or stir fry, topped with chopped peanuts, green onion, and cilantro.

To make your own version, bring a whole chopped 3 lb. roaster chicken to boil in a pot with chicken stock, onion, garlic, two chopped tomatoes, and black pepper. When it boils, reduce to a simmer. In a skillet, gently heat a few tablespoons of chunky peanut butter with some hot water to thin it out and create a sauce. Season with red chili paste, ground ginger, brown sugar, and soy sauce to taste. When the oil starts to release from the peanut sauce, add it to the stock pot with the chicken and the vegetables. Let cook for 30 minutes.

Peanut butter cookies Peanut butter balls Buckeyes Peanut butter brownies Peanut butter pie

Some studies show that, in the United States, women who live on the East Coast will gravitate toward smooth peanut butter, while male Californians and other West Coasters will more often pick chunky. Go figure. [8] X Research source

The most valuable product of the peanut is in the oil, which large food companies will extract from the peanuts ground into peanut butter, and then replace with sunflower oil. So, while it seems like you’re getting whole ground-up peanuts in a jar of Skippy or Jif, you’re really getting peanuts and the oil of other, cheaper nuts.

Remove the skins before grinding your peanuts on a high setting, adding oil as necessary. Use whatever peanuts you like to eat: Valencias, Virginias, Spanish peanuts, and Runners are all perfect for making peanut butter. Some prefer Spanish peanuts, because they have a slightly higher oil content. [11] X Research source Raw peanuts can be used to make peanut butter, which will taste a little different than the more popular roasted variety. Try out honey-roasted peanuts for a special treat. You can also grind your own peanut butter at most natural food stores automatically. Like grinding coffee, these grinders will work quickly at the flick of a switch and give you freshly-ground peanut butter. It’s pretty much the best and the easiest way to get it. Find one close to you and give it a try.

Almond Cashew Sunflower seed Hazelnut Peanuts are ground nuts, or legumes, meaning that if you’ve got a peanut allergy, you might be fine with tree nuts, depending on the severity of your allergy. Find out if some of these alternatives might be more right for you. [12] X Research source