Peanuts are DELICIOUSLY versatile
Peanuts and peanut butter are pantry staples for Canadians – in fact, 53% of households keep peanuts on-hand and 87% always have peanut butter. Not only are they economical, tasty and nutritious options to ramp up your protein intake, but they are also extremely versatile. They’re perfect when watching the game, as a mid-day snack, as a workout fuel-up, or to share with the kids.
They can easily be incorporated into a huge variety of meal and snack recipes, or simply enjoyed on their own. What could be easier than grabbing a handful of peanuts, or a spoonful of peanut butter?!
Peanuts are a POWERFUL plant protein
Peanuts and peanut butter are protein powerhouses, containing more protein than any other nut, which helps to build and repair muscles. A ¼-cup (60-mL) serving of dry roasted peanuts contains 9 grams of protein and a 2-tbsp (30-mL) serving of natural peanut butter contains 7.5 grams of protein.
Peanuts also have a unique combination of fibre and monounsaturated and polyunsaturated fats, so they can help keep you feeling full and satisfied – just a handful of peanuts will keep hunger at bay. A ¼-cup (60-mL) serving of peanuts also contains many of the vitamins and minerals necessary for the body’s growth and maintenance, including fibre, potassium, folate, niacin, manganese, vitamin E, copper, magnesium, zinc, vitamin B6, riboflavin, phosphorus and selenium.
Nuts and peanuts (which are in fact legumes) are plant-based proteins and fit in the protein foods category as part of a healthy diet in Canada’s food guide.
Want to learn more about peanut nutrition? Visit peanut-institute.com
Discover the ULTIMATE snack
Need a snack break? Try one of the recipes below, or get more ideas here.