By Amy Gorin, MS, RDN
Last fall, I had the awesome opportunity to visit a peanut farm in Virginia with the National Peanut Board. I saw how peanuts grow (the photo here is how they look straight off the field!) and tasted some fantastically innovative peanut dishes.
You can do so much more with peanuts than eat them at ball games and make PB&J sandwiches! I’ll share some of my favorite recipes in just a moment. But first, I want to talk about why you might want to consider adding more peanuts to your plate. The nut is a good source of both protein and fiber per ¼ cup. These nutrients may help keep you fuller longer1,2. You also get monounsaturated fats, a type of unsaturated fat that’s generally considered healthy, plus an array of vitamins and minerals—including vitamin E, folate, magnesium, and potassium.
A ¼ cup of peanuts or 2 Tbsp of peanut butter is 6 SmartPoints® value, while 2 Tbsp of powdered peanut butter is 1 SmartPoints value. With the powdered peanut butter, much of the fat is removed but it’s still a good source of protein.
Now, what to do with the nut? Here are some of my favorite Weight Watchers–friendly recipes to add to your meal and snack rotation:
- Chocolate Peanut Butter–Banana Overnight Oats: 5 SmartPoints value per serving
- Mini Chocolate Peanut Butter Ice Cream Sandwiches: 5 SmartPoints value per sandwich
- South African Curried Spinach with Peanuts: 2 SmartPoints value per serving (¾ cup spinach, 1½ tsp peanuts, and 1 tsp cilantro)
- Spicy Peanut Butter Slaw: 4 SmartPoints value per 1-cup serving
- Tofu-Veggie Kebabs with Peanut-Sriracha Sauce: 7 SmartPoints value per serving (2 kebabs and 1 Tbsp sauce)
What are your favorite ways to eat peanuts? Tell me on Connect @amy_gorin!
Read more posts from The Eat List.
1. Smeets AJ, Soenen S, Luscombe-Marsh ND, Ueland Ø, Westerterp-Plantenga MS. Energy expenditure, satiety, and plasma ghrelin, glucagon-like peptide 1, and peptide tyrosine-tyrosine concentrations following a single high-protein lunch. J Nutr. 2008 Apr;138(4):698-702.
2. K.R. Juvonen, A.-K. Purhonen, M. Salmenkallio-Marttila, L. Lähteenmäki, D.E. Laaksonen, K.-H. Herzig, et al. Viscosity of oat bran-enriched beverages influences gastrointestinal hormonal responses in healthy humans; Journal of Nutrition, 139 (3) (2009), pp. 461-466