Better Butters: Peanut Butter
Happy New Year! I thought I’d start the New Year with a simple recipe for one of my favorite foods: peanut butter! It’s rare for there to be a day where I don’t eat peanut butter. In this post, I’ll compare the nutrition and cost of store-bought to homemade varieties and I’ll share my favorite ways to incorporate peanut butter into my diet. Also, make sure to check out my other Better Butters series recipes!
Nutrition
According to the USDA, 2 tbsp of natural salted peanut butter contains:
210 calories
18 grams fat
8 grams carb
3 grams fiber
290 milligrams sodium
9 grams protein
Health benefits
Peanut butter is an excellent source of protein, fiber, and heart-healthy fat, making it a filling option for meals and snacks. Most of the fat in peanut butter comes from monounsaturated fat, which may help lower cholesterol levels. It’s also a great low-carb option for people with diabetes and can help prevent blood sugar spikes. Like other nut butters, it is high in calories, so be mindful of portion sizes.
Store-bought
When purchasing peanut butter at the store, be sure to check ingredients. Many store-bought varieties have added sugar or oil. Beware of jars labeled “natural” as this doesn’t always mean it’s a healthier peanut butter. For example, Skippy Natural Peanut Butter still contains sugar and palm oil.
Peanut butter should just contain peanuts and maybe a bit of salt. Peanut butter that doesn’t have added sugar or oil will naturally separate (this is normal!) so it needs to be stirred and stays fresh longer if kept in the fridge.
Homemade
The great thing about homemade peanut butter is that you control what ingredients you add! I make my peanut butter with just dry roasted unsalted peanuts, but this could be modified if you so desire. I prefer to purchase peanuts that are already dry roasted to make the prep a little easier, but you can also buy whole peanuts and roast them yourself! I do recommend purchasing unsalted peanuts, but feel free to add salt to taste if you’d like.
Cost
Store brands of peanut butter may be cheaper, but be sure to check ingredients before purchasing. If your grocery store has a bulk section, you may be able to grind your own peanut butter; this is usually the cheapest way to go! I do most of my shopping at Fred Meyer and the grind-your-own peanut butter in the bulk section is $1.99 per pound! If you don’t grind your own, the next least expensive peanut-only peanut butter I’ve found is Adam’s 100% Natural Peanut Butter, which costs $3.39 for a 1-pound jar.
I’ve also found dry roasted unsalted peanuts in the bulk section at Fred Meyer for $1.99 per pound. This is what I use to make my homemade peanut butter! Though it’s the same price as the grind-your-own, this allows you to fully control the texture and also avoid using a single-use plastic container.
Equipment
I use this Cuisinart food processor to make all kinds of nut butter and it works great!
Peanut Butter
Ingredients
- 3 cups dry roasted unsalted peanuts
Instructions
- Place peanuts in food processor and pulse on high. The peanuts will first turn into a flour. You’ll need to stop and scrape the sides often. Be patient!
- Continue pulsing on high until the peanuts turn into a smooth and creamy butter. This usually takes 5-10 minutes.
- Once smooth and at your desired consistency, scoop into a jar.
- Allow to cool, then store in the fridge.
Storage
Store homemade peanut butter in the fridge. It will last 3-4 weeks.
How I like to eat peanut butter
Peanut butter is something that can be incorporated into so many different dishes or it can be eaten straight off the spoon. However you eat it, it’s sure to be delicious and nutritious! Some of my favorite ways to eat peanut butter are:
Spread on an apple or banana
Blended into a smoothie
Stirred into warm oatmeal or overnight oats
Spread on whole grain toast, waffles, or pancakes
In energy bites
Mixed into yogurt
As a peanut sauce - this is one of my favorite dinners!
If you like dates, try eating them with peanut butter and a few dark chocolate chips for a tasty treat!
What’s your favorite way to eat peanut butter? Feel free to share any recipes or ideas in the comments below!
