A favorite snack of runners and vegetarians – peanut butter. Available in different flavors, but my favourite is classic – 100% roasted peanuts. And the best thing is that you don’t have to overpay for ready-made butter with unhealthy additives – you can do it yourself in just minutes!
WHAT ALL THE FUSS IS ABOUT
Peanut butter came to us from the United States and conquered our taste buds – especially sportspeople and vegetarians appreciate this snack. I wrote earlier about the nuts and their nutritional values. Peanut butter, in principle, has exactly the same properties as the nuts themselves.
True, this is a high-calorie treat, yet very healthy. Its high calorific value derives from the high fat content, nonetheless these are largely unsaturated fats that are conducive to faster fat burn and are not deposited as easily as saturated fats. Additionally, peanut butter is a protein product – it contains 25% digestible protein, which also boosts our metabolism.
Peanut butter also contains fiber, which improves the operation of our digestive system and causes a longer feeling of satiety, so you don’t feel the need for another snack too soon. It contains large amounts of vitamin B3, E and folic acid and is a source of calcium, phosphorus, potassium, magnesium, sodium, iron, copper, zinc, chromium and manganese.
RECIPE
Peanut butter is one of my favorite spreads. I like it natural or slightly salty. Very often I use them as an additive to oatmeal – both in terms of taste and health (it increases the protein content of the meal and adds a bit of healthy fats that help the absorption of vitamins and trace elements). Before and during Christmas, when everything we prepare is spicy, I dashed a bit into my peanut butter and it was a nice discovery for me. I encourage you to experiment with various spices.
INGREDIENTS:
- 350 g peanuts
- favourite spices (eg spicy – cardamom, cinnamon, cloves, nutmeg, cocoa, ginger)
- salt, sugar (optional, to obtain a different flavor)
PREPARATION:
- Roast nuts on a dry frying pan until they’re intensively fragrant.
- Transfer to a blender container and mix to desired consistency.
- Depending on the blender you are using, you may have to stop blending once or twice for the device to rest.
- Put the peanut butter in a jar and leave to cool and set.
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Sourcers:
https://en.wikipedia.org/wiki/Peanut_butter
