Peanuts are normally associated with bar snacks, so we immediately think high fat, high salt and diet disaster.

But unsalted peanuts and sugar-free peanut butter are actually highly nutritious snack options. In a study in the US at Purdue University, test subjects were given 500 calories’ worth of unsalted peanuts to eat a day.

After eight weeks, they had gained 0.9kg — far less than the 3.6kg researchers had predicted.

The conclusion was that the high-protein and high-fibre nuts filled them up. After 19 weeks, the subjects had boosted their resting metabolic rate by 11pc, thought to be due to the fatty acids found in peanuts.

Unsalted peanuts are believed to be particularly beneficial at lowering your risk of suffering a heart attack or stroke. Peanuts contain the antioxidant resveratrol. This is the same antioxidant as the one found in red wine. It prevents the oxidation of LDL (‘bad’) cholesterol.

Peanuts are also effective insulin and blood sugar regulators. Peanuts contain the enzyme amylase, which is especially good for the digestive system, in particular for anyone suffering from dyspepsia.

The recommended serving would be a quarter cup of unsalted, unroasted peanuts or two tablespoons of sugar-free peanut butter.

Pack more peanuts into your diet

  • Spoon peanut butter down the hollow centre of celery sticks for a lunchbox snack.
  • Use peanut butter as a dip for slices of apple as a snack.
  • Sprinkle over a green salad.
  • Use peanut butter to make satay sauce for chicken.
  • Use satay sauce to dip steamed broccoli in.
  • Use peanuts in baking homemade biscuits or add to a shortbread recipe.
  • Make a smoothie with banana, milk, and peanut butter.
  • Make a sandwich on brown bread using peanut butter and sliced banana.
  • Using nutty wholewheat or granary bread, spread on peanut butter and add crunchy iceberg lettuce.
  • Add peanuts and peanut butter to a vanilla ice cream recipe.

Chicken Satay Skewers

Makes 12

4 chicken breasts

1TBSP sesame seeds, toasted

Marinade

1tbsp ginger, grated

1 clove garlic, crushed

1tbsp toasted sesame oil

1tbsp sunflower oil

Satay Sauce

4-5tbsp peanut butter, unsweetened

400ml can of coconut milk

2 cloves garlic, crushed

2tsp grated ginger

Half tsp chilli flakes

2-3tsp sugar

2tsp soy sauce

Method

  • Soak the bamboo skewers in water to prevent charring.
  • Place the chicken breasts between cling film or parchment paper and flatten out with a rolling pin.
  • Cut the chicken into long strips and thread onto the skewers.
  • Mix the marinade well and pour over the chicken. Leave to marinade for an hour.
  • Grill the chicken skewers for four minutes each side. Sprinkle over sesame seeds.
  • To make the satay sauce, place the garlic, chilli, ginger, sugar and soy in a pot. Gently heat for two minutes. Add the peanut butter and mix well. Gradually add the coconut milk, mixing to a smooth paste.
  • Serve the chicken skewers with boiled basmati rice, steamed broccoli and the satay sauce.

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