A few of the benefits obtained from peanut consumption are:
- Healthy Heart - diets high in monounsaturated fats, as found in peanuts, have been found to decrease the risk for heart disease. Peanuts are also a great source of vitamin E, niacin, folate, protein, and manganese.
- Antioxidants - peanuts contain a level of antioxidants that compare with fruits like blackberries and strawberries, and actually have more antioxidants than apples, carrots, and beets. They even contain one well-known antioxidant, resveratrol, that is also found in red grapes.
- Healthy Colon - regular peanut consumption has been found to reduce the risk of colon cancer. This is from the nutrients like folic acid, phytosterols, phytic acid, and resveratrol found in peanuts.
- Less Risk of Alzheimer's Disease - niacin-rich foods help reduce the risk of Alzheimer's Disease, and just a handful of peanuts provide close to a quarter of the daily recommended intake.
- Less Risk of Weight Gain - put your fears of peanuts being fatty and causing weight gain to rest. These nutty legumes, as found in one study, decreased the chances of weight gain in men and women by eating nuts just two times a week.
- Find more indepth info at this site.
Try adding a little crunch to your salad by tossing some oven roasted peanuts on top.
For something more involved, try making a soup following the recipe found here:
1 tablespoon peanut oil
1 pound baby carrots
2 ribs celery, chopped
1 large white or yellow onion, sliced
4 1/2 cups water
2 cups fat-free milk
1 pound baking potatoes, peeled and sliced (about 2 large potatoes)
1/3 cup creamy peanut butter
2 tablespoon minced fresh ginger (or 2 teaspoon ground ginger)
1 1/2 teaspoon salt
1 1/2 teaspoon pepper
Place a stockpot over low heat; add the oil, carrots, celery, and onion; cover. Stir occasionally for 8 minutes, or until the onions are translucent. Add the water, milk, potatoes, peanut butter, ginger, salt and pepper. Cover, and bring to a boil. Reduce the heat. Simmer, uncovered, until the veggies are tender, about 25 minutes.
In a blender, puree the soup in batches. Return the pureed soup to the clean stockpot. Adjust the seasonings. Heat though over low heat.
Nutrition per serving: 232 calories; 9 g protein; 30 g carbohydrate; 10 g fat (2 g saturated; 5 g monounsaturated); 1 mg cholesterol; 5 g fiber; 732 mg sodium.
Makes: 6 servings