*written by Andrew Akhaphong, Mackenthun's Fine Foods Registered & Licensed Dietitian Support your gym goals with the Dietitian's Choice this week, Essential Everyday® Peanut Butter, Chunky or Smooth, 2 - 16oz containers for $4.00 from January 14th thru January 20th. What Are Peanuts?ver wondered why many food allergy warnings often list the information as, "May contain peanuts or tree nuts"? It is simple - peanuts are not tree nuts like walnuts, cashews, and coconut. The classification, Arachis hypogaea, is considered part of the legume family. Legumes include lentils, beans, peas, soybeans...even alfalfa and clover. It is possible to be allergic to peanuts, but not tree nuts and vice versa. We often eat the peanut itself, which is grown underground; however, many cultures, especially those in Asia and Africa, eat the flowers and leaves as part of stir-fries, curries, or soups. What is Peanut Butter?Peanut butter is a common food condiment found in almost every American households, even alternative versions of it like sunflower butter, cashew butter, or soy butter, for those who are allergic or intolerant to peanut-derived products. It is a spread that is made from dry roasted peanuts; however, may have additional ingredients to modify its texture and flavor such as honey or soy lecithin (a thickening agent). Peanut butter is made by using two different grinding techniques. The first technique reduces the peanuts to a medium grind. The second technique then finishes it into a fine, smoother texture. To make chunky peanut butter, the manufacturer may use larger breeds of peanuts, or, remove specific grinder parts to reduce the fine, smooth consistency. Once the grinding has been completed the peanut butter moves into a stainless steel hopper. There, the peanut butter is stored and mixed intermittently, waiting to be packaged. The United States Department of Agriculture (USDA) has very specific guidelines for a product to be called peanut butter. Peanut butter must be 90% peanuts. Nutritional Benefits of Peanut ButterPeanut butter, and many other nut butter variations, are a very budget-friendly source of protein that can last. Most manufacturers put a "best used by" date on their product which signifies their promise in quality. Peanut butter can even be consumed beyond that safely as long as the seal is not broken. Due to its high fat content, amount of added salt and sugar, it is not prone to spoilage as fast once opened compared to other products. A 2-tablespoon serving of peanut butter provides on average 3.3g of saturated fat. Many consumers look at the total fat amount which is on average 16g of total fat/ thus, may opt for the low-fat or reduced fat peanut butter variations. Many registered dietitians will prefer to recommend their consumer to purchase the regular peanut butter, whether that is chunky or smooth, instead of the low-fat or reduced fat versions. That is because the consumer will loose so much benefits of the healthy, monounsaturated fats if the low-fat or reduced fat versions are bought. Monounsaturated fats help alleviate inflammation, repair healthy skin tissue, support hormonal balance, and reduce high cholesterol levels. As well, low-fat and reduced fat options often have added fillers like different types of carbohydrates (not diabetic friendly) to imitate the quality in texture and flavor compared to its regular counterparts. Peanut butter is an excellent way to add additional lean grams of protein. Two tablespoons of peanut butter provides almost 8 grams! Peanut butter can be added into smoothies with protein powder, sauces for Asian-style noodles, and even salad dressings. Lean protein sources like those from peanut butter will help support muscle tissue growth and repair for the average-to-advanced weight lifter; as well, the monounsaturated fats will help alleviate exercise-induced inflammation. We often think about calcium and Vitamin D as the primary nutrients to support strong bones; however, do not forget about phosphorous, an essential mineral that also supports bone health. Not only that, but do you recall learning about something called ATP in your high school or college biology or chemistry classes? ATP, adenosine triphosphate, is a compound produced by the mitochondria in cells, an organ responsible for metabolism. It creates ATP from various nutrients like carbohydrates, fat, and protein, to provide us energy throughout the day. The p in ATP represents the mineral phosphorous. Not enough phosphorous each day may cause issues int he human body including bone pain, osteoporosis, irritability and agitation, fatigue, and loss of appetite. Two tablespoons of peanut butter provides approximately 131mg of phosphorous. Men and women need approximately 700mg per day. In certain cases like for individuals with end-stage kidney disease on dialysis, phosphorous may be recommended in smaller amounts. As the kidney is failing to filter out excess waste from our blood to be secreted as urine, phosphorous, a difficult mineral for people with end-stage kidney disease to filter out, increases the risk for osteoporosis. The body wants to try and breakdown its own bone for calcium to control blood phosphorous levels. Peanut Butter ChickenBy Kristen of the Endless Meal https://www.theendlessmeal.com/ Ingredients
Peanut Butter Sauce
Directions 1. Cut the chicken thighs into bite-sized pieces and put them into a large bowl. Add the coco aminos or soy sauce and mix. Let the chicken marinate while you chop the onion and make the sauce. 2. In a medium-sized mixing bowl, whisk together all of the peanut butter sauce ingredients. 3. Heat the oil in a large, non-stick pan over medium-high heat. Pour the chicken and soy sauce into the pan (careful, it will splatter) and move the chicken around so that it is in a single layer. Let it cook undisturbed for 5 minutes then turn the chicken pieces over and let them cook for another 5 minutes. 4. Add the onion to the pan and let it cook for 3 minutes, or until it is transparent. Add the garlic and ginger and cook for 1 more minute. 5. Pour the peanut butter sauce into the pan and let it cook until it begins to thicken a little, about 3 minutes. Season to taste with salt and serve with a little minced cilantro. Sources:
https://www.nationalpeanutboard.org/
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