Go Nuts for Peanut Butter!

Did you know that one 12-ounce jar of peanut butter contains 540 peanuts? Did you also know that peanut butter’s modern history began in 1884 when a chemist wanted to create a soft food that would still provide nutrition to those who have trouble chewing?


Peanut butter is a classic and one of the most loved foods nationwide, so it’s no wonder that there’s an entire month dedicated to celebrating America’s favorite spread – November is National Peanut Butter Lovers Month!


Nutty Nutrients


Peanut butter is filled with valuable nutrients! With each serving (2 tablespoons), you’ll get…


1) Fiber – peanut butter keeps you feeling fuller longer and helps regulate your digestive tract. There are 2g of fiber in one serving of peanut butter!


2) Protein – peanut butter is a great vegetarian protein source, containing 7g of protein per serving. In fact, 25% of a peanut is protein!


3) Vitamin E – this vitamin acts as an antioxidant in the body, and can rejuvenate skin cells to give you a healthy glow. Peanut butter provides 3mg of this powerful antioxidant.


4) Potassium – this nutrient works with sodium to help regulate your blood pressure. Peanut butter provides 200 mg.


5) Heart healthy fats – nuts contain monounsaturated fats. These fats help reduce your LDL level (bad cholesterol) while maintaining your HDL level (good cholesterol).


Nutty Ideas


So now that you know the perks of this great nut, here are 5 fun ways you can eat it!


1) Toast whole grain bread and spread peanut butter on top for a quick and delicious breakfast. Sprinkle cranberries and cinnamon on top for a fun twist!

2) Add sliced banana to your peanut butter sandwich for the perfect mid-afternoon snack.

3) Spread peanut butter on apple slices or down the middle of celery stalks for a fun snack. Add raisins on top for even more fun!

4) Mix in a tablespoon of peanut butter into your smoothie while blending or to your morning oatmeal for even more protein.

5) Top your morning waffles or pancakes with a spoonful of peanut butter for a nutty treat!


If you’re picky about textures, peanut butter comes in many different varieties. There’s creamy, crunchy, chunky, extra crunchy, natural (this usually comes with some natural separation of the oils), unsalted, “no stir”, and reduced sugar. Though crunchy peanut butter has slightly more fiber and folate than its counterpart, smooth peanut butter has a tiny bit more protein and vitamin E. If you’re like me, you’re part of the 60% of American’s that prefer smooth over chunky.


Your turn to take action: How do you enjoy your peanut butter? Let me know in the comments below!


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