5 Ways to Enjoy Peanut Butter

By: Susan Lupackino, MHS, RD, LDN of food is good

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I’m always looking for healthy snack ideas. And as a Dietician - I know how healthy peanut butter is. Spread it on apples, crackers, celery, bread, bananas…endless ways to enjoy peanut butter. A spoonful of peanut butter can go a long way.  

Fill up on peanut butter! Besides being delicious, peanut butter is rich in dietary fiber. In fact, in just 2 Tablespoons peanut butter has 2 grams fiber to help you stay full throughout the day. 

Packed with 3 p’s! In addition to the fiber, peanut butter is full of protein, potassium and phytochemicals.  Peanut butter has significant amount of protein - about 16-20 grams of protein in 2 Tablespoons depending on the brand. Also, 2 Tablespoons of peanut butter contains 214 mg of potassium. Potassium is an important mineral that helps to keep blood levels in a healthy range. Peanut butter is also filled with phytochemicals, antioxidants that help fight off certain diseases.

Regular peanut butter vs. natural peanut butter! Is one healthier than the other? According to the FDA peanut butter must contain 90% of peanuts to be considered peanut butter. Both have the same amount of fat (and good fat) as well as calories; however, natural peanut butter does have a little more protein.  The main differences come down to taste and number of ingredients. In addition to peanuts and salt, regular peanut butter contains sugar and vegetable oil making it sweeter. Natural peanut butter is well, more “natural”.

Natural or not, peanut butter is nutritious, filling and makes a great snack.


Here are 5 ways to Enjoy Peanut Butter: 

1.     Make a Smoothie:  This is perfect following workout or run. Who needs ice cream when you have the         
        creamy goodness of peanut butter? Add your favorite fruit, skim milk, honey and peanut butter to  
        make a delicious shake.

2.     Stir Fry: Melt a spoonful of PB into stir fried noodles for a silky and flavorful sauce.

3.     Satay: Grilled chicken, steak, and shrimp love peanut butter too. Combine with soy sauce, brown  
        sugar, lime and chili paste for a sweet, sour and creamy dipping sauce.

4.     Yogurt Dip: Mix creamy peanut butter with nonfat Greek yogurt for a light and tasty dipping sauce for 
        strawberries, apple slices, watermelon, or carrot sticks.

5.     A Sweet Treat: If you love peanut butter and chocolate, this is perfect for you! Get yourself some 
       granola and dried bananas and add some semi-chocolate chips to the cluster. Then melt 2 
       Tablespoons of peanut butter and add to the granola mixture. This makes a great snack. If you want to 
       pump it up, add 1 cup of nonfat Greek yogurt. 

 

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