Peanuts are not only delicious but also packed with essential nutrients like protein, fiber, healthy fats, and various vitamins and minerals. Incorporating peanuts into your diet can be a tasty way to boost your overall nutrition.
In this article, we will explore five healthy peanut recipes that are not only good for you but are also sure to satisfy your taste buds.
1. Peanut Butter and Banana Smoothie Bowl:
Start your day with a nutritious and delightful Peanut Butter and Banana Smoothie Bowl. This recipe is not only quick and easy but also an excellent source of energy and essential nutrients.
Ingredients:
- 2 ripe bananas
- 2 tablespoons peanut butter
- 1/2 cup Greek yogurt
- 1/4 cup rolled oats
- 1/2 cup almond milk (or any milk of your choice)
- 1 tablespoon honey (optional)
- Sliced bananas, chopped peanuts, and chia seeds for toppings
Instructions:
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In a blender, combine the ripe bananas, peanut butter, Greek yogurt, rolled oats, almond milk, and honey (if using).
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Blend until smooth and creamy.
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Pour the mixture into a bowl.
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Top with sliced bananas, chopped peanuts, and a sprinkle of chia seeds.
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Enjoy your delicious and nutritious smoothie bowl!
2. Thai Peanut Noodle Salad:
For a refreshing and satisfying meal, try this Thai Peanut Noodle Salad. It's packed with flavour and makes a perfect lunch or dinner option.
Ingredients:
- 8 oz whole wheat spaghetti or rice noodles
- 1/2 cup peanut butter
- 1/4 cup low-sodium soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon honey
- 1 teaspoon grated fresh ginger
- 1 clove garlic, minced
- 1 cup shredded carrots
- 1 cup cucumber, thinly sliced
- 1 red bell pepper, thinly sliced
- 1/4 cup chopped fresh cilantro
- Chopped peanuts and lime wedges for garnish
Instructions:
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Cook the noodles according to the package instructions, then rinse with cold water and set aside.
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In a bowl, whisk together peanut butter, soy sauce, rice vinegar, honey, grated ginger, and minced garlic to make the dressing.
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In a large mixing bowl, combine the cooked noodles, shredded carrots, sliced cucumber, and red bell pepper.
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Pour the peanut dressing over the noodle and vegetable mixture and toss to coat.
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Garnish with chopped cilantro, chopped peanuts, and lime wedges.
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Serve chilled and enjoy your Thai Peanut Noodle Salad!
3. Peanut-Crusted Baked Chicken Tenders:
Craving something crispy and satisfying without the guilt? These Peanut-Crusted Baked Chicken Tenders are a perfect choice. They are packed with protein and flavour while being baked, not fried.
Ingredients:
- 1 pound chicken tenders
- 1/2 cup unsalted peanuts
- 1/4 cup whole wheat breadcrumbs
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1/4 cup plain Greek yogurt for dipping
Instructions:
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Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
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In a food processor, pulse the peanuts until they are finely chopped but not powdered.
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In a shallow bowl, combine the chopped peanuts, breadcrumbs, salt, pepper, paprika, and garlic powder.
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Dip each chicken tender into the Greek yogurt to coat it, then roll it in the peanut mixture, pressing gently to adhere.
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Place the coated chicken tenders on the prepared baking sheet.
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Bake for 20-25 minutes or until the chicken is cooked through and the coating is golden brown and crispy.
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Serve with extra Greek yogurt for dipping.
4. Peanut and Vegetable Stir-Fry:
Stir-fries are a great way to incorporate vegetables into your diet, and adding peanuts makes it even more delicious and nutritious.
Ingredients:
- 2 cups broccoli florets
- 1 red bell pepper, thinly sliced
- 1 cup snap peas
- 1 cup sliced carrots
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1/4 cup low-sodium soy sauce
- 2 tablespoons peanut butter
- 1 tablespoon honey
- 1/4 teaspoon red pepper flakes (adjust to taste)
- Chopped peanuts and green onions for garnish
- Cooked brown rice or quinoa (optional, for serving)
Instructions:
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Heat the olive oil in a large skillet or wok over medium-high heat.
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Add the minced garlic and stir-fry for about 30 seconds until fragrant.
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Add the broccoli, red bell pepper, snap peas, and carrots to the skillet and stir-fry for 3-4 minutes or until the vegetables are tender-crisp.
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In a small bowl, whisk together the soy sauce, peanut butter, honey, and red pepper flakes.
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Pour the peanut sauce over the vegetables in the skillet and stir to coat evenly.
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Cook for an additional 2-3 minutes until the sauce is heated through.
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Serve over cooked brown rice or quinoa (if desired), garnished with chopped peanuts and green onions.
5. Peanut Butter Energy Bites:
Satisfy your sweet cravings with these Peanut Butter Energy Bites. They are perfect for a quick snack or as a post-workout treat.
Ingredients:
- 1 cup old-fashioned rolled oats
- 1/2 cup peanut butter
- 1/3 cup honey
- 1/4 cup ground flaxseed
- 1/4 cup mini chocolate chips
- 1 teaspoon vanilla extract
- Pinch of salt
Instructions:
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In a mixing bowl, combine rolled oats, peanut butter, honey, ground flaxseed, mini chocolate chips, vanilla extract, and a pinch of salt.
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Stir until all ingredients are well combined.
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Refrigerate the mixture for 30 minutes to make it easier to handle.
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Once chilled, use your hands to roll the mixture into bite-sized balls.
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Place the energy bites on a tray lined with parchment paper.
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Refrigerate for an additional 15-20 minutes to firm up.
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Store in an airtight container in the refrigerator for a quick and healthy snack anytime.
Incorporating peanuts into your diet doesn't have to be boring or unhealthy. These five delicious and nutritious peanut recipes are sure to please your taste buds while providing essential nutrients and energy. Whether it's a smoothie bowl, a satisfying salad, baked chicken tenders, a veggie stir-fry, or energy-boosting bites, peanuts can be a versatile and healthy addition to your meals. Give these recipes a try, and you'll discover just how enjoyable and nutritious peanuts can be!
