Healthy Peanut Butter Surprise: Dozens of simple serving ideas for the kid in all of us

The verdict is in: Peanut butter, in moderation – two Tablespoons a day – is one of those tastes-good-yet-is-good-for-you foods with real benefits. And it’s not just for school kid lunches – peanut butter is easily adapted to a variety of dishes that appeals to people of all ages. First, some health highlights:

Peanut butter fills you up with good fats*, monounsaturated mostly, the same as in olive oil and salmon. Your body and brain need these fats to function properly and to absorb and metabolize other nutrients. Fats of all types in a meal bring greater satiety, that is, a sense of fullness that lasts because your stomach feels fuller for a longer stretch of time. Here's a pratical application of that: When going to a party or buffet and wish not to eat too much, eat peanut butter with an apple and it will curb your appetite.

Peanut Butter is good for your cardio health, so much so the Food and Drug Administration allows nut purveyors to claim, “diets containing one ounce of nuts per day can reduce your risk of heart disease.” Again, it is because peanut butter has the monounsaturated fats plus fiber, folate and magnesium that your body needs.

Peanut butter cuts triglyceride levels: In a study at Purdue University, peanut eaters (peanut butter loses almost nothing in processing, so count it as the same thing) experienced significant drops in triglyceride levels in just two months from eating 500 calories’ per day of the humble nut.

Peanut butter can lower the risk of Type 2 diabetes by as much as 20 to 30 percent, say researchers at Harvard University’s School of Public Health.

Peanut butter consumption correlates with lower body mass indexes (BMIs), according to researchers at Penn State University. That’s right, the people who eat peanut butter tend to be thinner.

Processing peanuts into peanut butter takes away very little nutrition: The Journal of Food Sciences reports that only five percent of Vitamin E is lost in converting peanuts to peanut butter, a negligible amount.

Peanut butter is full of micronutrients: The Peanut Institute tells us that peanuts and peanut butters contain “hard to find” but essential minerals such as copper and magnesium, along with phosphorus, potassium and zinc; phytochemicals that are naturally occurring in vegetables; 9 percent of one’s daily need for fiber (2 grams) in every ounce.

Quantity is key

The problem for most people is how to stop at just two Tablespoons, the daily recommendation. A nice jar of peanut butter, a spoon and you can easily spend ten minutes and ten spoonfuls together (a variation on the one man, one spoon, one pint of Ben & Jerrys scenario) – which, at 80 calories and 8 grams of fat per Tablespoon can add up to excess.

The solution? Dole out those two Tablespoons onto a plate or into a bowl and get creative. A good whole grain bread, peanut butter and jelly is a good start, but any of the following might be worth a try:

PB & SOF (Some Other Fruit)

No law saws a PB sandwich is restricted to a J (jelly or jam). Virtually any fruit or dried fruit chips work: bananas, apple slices, craisins, raisins, sliced grapes, prunes, pears, peaches, strawberries, kiwis, and even – yes, I’ve actually tried this – tomatoes (a fruit you know). By going with the whole fruit you cut out sugar calories present in jellies and jams and likely get additional nutrients and fiber along with them.

Peanut butter sauce on …

Dollop your two Tablespoons of peanut butter into a microwavable bowl. Zap it for about 20 seconds, more or less, then add some spices, herbs and other flavors to make it interesting (think of the satay sauces in Thai restaurants). Try one or more of the following: mustard/mustard seed, poppy seeds, caraway, garlic (minced), tomato juice, chopped jalapeno peppers, minced fresh ginger, cinnamon, caraway seed, horseradish, oregano, basil, lemon juice or vinegar. Then add it to:

…. Vegetables. Now, imagine the vegetables you (or those you feed) might otherwise shy away from: broccoli, cabbage, cauliflower, green beans, cooked spinach, celery, chopped onions. Research on taste shows that people can adopt new foods when familiar and pleasing tastes are used in conjunction with the untried dish. Drizzle the sauce over a bowlful of the vegetables, using a larger quantity of peanut butter if you are serving more people than just yourself.

… Pasta (whole grain only). Having trouble wrapping your head (and tongue) around whole grain pasta? It’s miles ahead of the traditional semolina variety in nutrition, but if you are expecting your spaghetti or penne arrabbiata to taste the same, it simply won’t. So try something altogether new, such as pasta with a peanut butter sauce and chopped celery and/or onions (cooked or raw).

… Soup. Actually, just use soup stock (chicken or beef). Heat about 12 ounces of the stock (broth) with an additional 12 ounces of water in a microwave or on a stove top. Stir in your peanut butter sauce and eat. This also makes a great remedy for a head cold when you add generous amounts of lemon juice and Tabasco sauce.

The point is, peanut butter is amazingly versatile and adaptive. Give it a try – and check to see how it affects your energy levels, triglycerides, maybe even body mass index.

Clearly, peanut butter is for kids of all ages.

* Good fats are unsaturated, the "fats without feet," derived from plant and fish sources such as avocadoes, nuts, corn, soy, olives, salmon, sardines, and herring, to cite just a few. Fats from cows, sheep, pigs and chicken are more saturated and, thus, more detrimental to health.

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Russ Klettke is an ACE (American Council on Exercise) certified fitness trainer and also the author of “A Guy’s Gotta Eat, the regular guy’s guide to eating smart” (Marlow & Co., 2004, with Deanna Conte, MS RD LD), available at Amazon.com, BarnesandNoble.com and more than 70 public library systems in the U.S., Canada and Europe. See other articles by this writer on practical approaches to fitness and nutrition for busy people.