Written by: Kirby Moir, RDN, LDN Food City Registered Dietitian 

Whether you prefer smooth or crunchy, peanut butter is a food staple enjoyed from adolescence to adulthood.   Peanuts have been utilized in cooking for centuries. The peanut evolved into the convenient jar brands of peanut butter that we know and love in 1895, credited to Dr. John Kellogg who patented the peanut butter production process.  Original recipes steamed the peanuts, which resulted in a different flavor and texture than the roasted varieties we enjoy today.  

 Peanut butter is a powerhouse of nutrients including vitamin E, magnesium, manganese, folate, and niacin. Peanuts have more protein than any nut (7g per serving), containing more than 30 essential vitamins and minerals.   Typically attributed to be a quick protein alternative, it is a calorie-dense food with more than 70% of calories from fat. The good news is peanut butter is chalked full of omega-3 fatty acids and primarily composed on unsaturated fat, so the two tablespoon serving is a convenient heart healthy option. Peanut butter is a balanced energy source that supplies all of the three major macronutrients:  carbohydrates, protein and fat.  While typically enjoyed between 2 slices of bread, peanut butter is a versatile way to get flavor and nutrients into meal and snack time.  

Here are a few inspired ways to add peanut butter into your next snack or meal. 

 

Chocolate Peanut Butter Hummus 

Makes 6 Servings: Serving size is 1/2 cup  

Nutrition Facts: 200 calories, 12 g fat, 2 g saturated fat, 0 mg cholesterol, 337 mg sodium, 15 g  carbohydrate, 4 g fiber, 4 g sugar, 8 g protein 

Ingredients

• 1 can chickpeas, rinsed and drained well 

• ½ cup creamy peanut butter 

• 3 tablespoons milk 

• 2 tablespoons cocoa powder 

• 1 teaspoon vanilla 

• ¼ teaspoon salt 

 

Equipment: Food processor  

1. Add all ingredients into a food processor and process until completely smooth. Add a little more milk if necessary to create a smooth consistency.  

2. Serve with graham crackers, carrot sticks, or apple slices.   

 

 

Spicy Thai Broccoli Salad with Peanut Dressing  

Makes 8 Servings: Serving size is 1 cup 

Nutrition Facts 

Calories 197, Fat 14g, Saturated Fat 2g, Sodium 410mg, Potassium 469mg, Carbohydrates 13g, Fiber 4g, Sugar 5g, Protein 8g  

For the salad: 

• 6 cups broccoli florets 

• 3 cups red cabbage, shredded 

• 3 scallions, sliced 

• 1 cup fresh cilantro, chopped 

• 3 small Thai red chilis, sliced (or jalapeno) 

• 1/4 cup salted peanuts (optional) 

For the spicy peanut dressing: 

• 1/2 cup creamy peanut butter 

• 2 tablespoons toasted sesame oil 

• 2 tablespoons rice vinegar 

• 1 ½ tablespoons tamari soy sauce 

• 2 teaspoons sriracha sauce 

• 2 teaspoons fresh ginger, grated 

• 2 cloves garlic, crushed 

• 2 tablespoons fresh lime juice 

• 2 teaspoons sugar 

• 3-4 tablespoons of water 

  

1. Prepare the broccoli by boiling for 3 minutes until bright green. Remove from boiling water and add to an ice water bath to stop cooking. Remove from water bath and add to a large bowl with shredded cabbage, scallions, cilantro, and sliced chilis. 

2. Pour peanut dressing over salad  (Note: you may not need all the dressing. Try the salad using half the dressing, and then add more as needed.) 

3. Toss the salad well and top with salted peanuts and additional chilis. Serve immediately. Leftovers can be stored in refrigerator for up to 3 days. 

 

For more inspired recipes check out our Meal & Recipe Center.