Three Recipes for Tasty and Nutritious Summertime
ALBANY, Ga. , June 27,
2023 /PRNewswire/ -- A summer indulgence that's
guilt-free and packed with nutrition is possible. It all starts
with a base of peanut butter or peanuts since just one serving of
this mighty superfood delivers protein, fiber, healthy fats
and 19 vitamins and minerals.
The Peanut Institute is sharing three recipes for
summertime treats that combine peanuts with other nutritious
ingredients like bananas, cottage cheese, Greek yogurt and
strawberries to make ice cream, popsicles and a crunchy crisp.
"Indulging in a sweet treat once in a while is perfectly fine
but you want to avoid consuming empty calories. When a craving
hits, take a moment and then make a smart choice that satisfies the
craving and is healthy," says Dr. Samara
Sterling, a nutrition scientist and research director for
The Peanut Institute. "Including peanuts in a treat or as a snack
makes sense since they are a nutrient-dense food that's
For example, three of the 19 minerals and vitamins that peanuts
contain are niacin, vitamin E and magnesium.
Digging deeper, peanuts provide 25% of the recommended daily
allowance (RDA) of niacin, which aids skin and nerve function and
the digestive system. Plus, dietary niacin protects against
Alzheimer's disease and cognitive decline.1 Peanuts are
also an excellent source of vitamin E, an antioxidant that supports
immune function and is a "hard-to-get" nutrient for men and
women.2 In addition, per serving, peanuts deliver 12% of
the RDA of magnesium, which has been found to aid heart rhythm, the
immune system, blood pressure, bones and even blood sugar.
Magnesium intake is also associated with reduced inflammation and a
reduced risk of metabolic syndrome and type 2
Ice Cream Two Ways
These non-traditional ice cream recipes allow young and old to
indulge without the bulge since 15-18% of calories from peanuts and
peanut products aren't absorbed by the body.5,6
Peanut Butter Banana Ice Cream
In a food processor, blend together three frozen bananas, ¼ cup
peanut butter and three tablespoons milk until very smooth. Top
with melted peanut butter, chopped peanuts and chocolate
Peanut Butter Cup Cottage Cheese Ice Cream
In a food processor, blend together a 24-ounce container of
full-fat cottage cheese, ½ cup peanut butter and ¼ cup plus two
tablespoons maple syrup until smooth. Stir in four chopped peanut
butter cups and three tablespoons chopped peanuts. Spoon the
mixture into a loaf pan and place in the freezer for 3-4 hours
until firm. To serve, thaw for 10 minutes for easy scooping and top
with additional chopped peanuts.
Relying on coffee or sugary sweets for a boost can lead to a
feeling of sluggishness later on. Since peanuts are an energy-dense
food7, the plant-based protein and healthy fats deliver
a sustained lift.
In a food processor, blend together 1 ½ cups canned coconut
milk, one cup plain Greek yogurt, ¾ cup peanut butter and ¼ cup
maple syrup until smooth. Pour into popsicle molds and freeze. Melt
and stir together one cup chocolate chips and one tablespoon
coconut oil. Remove frozen pops, drizzle with chocolate and
sprinkle with ¼ roasted chopped peanuts.
Peanut Butter Strawberry Crisp
Taking a snack break with peanuts supports both the mind and
body since peanuts contain p-coumaric acid, an antioxidant that can
help reduce stress, anxiety8 and depression – all while
improving memory function.9
Mix together five cups quartered strawberries, 1/3 cup sugar and
three tablespoons cornstarch. Pour mixture into a 7x10 baking dish
and set aside. Using a fork, mix together 1 ½ cup peanuts, 1 ½ cups
rolled oats, ½ cup cold butter, 1/3 cup brown sugar, ½ teaspoon
cinnamon and two tablespoons gluten free flour. Place on top of
strawberry mixture and bake for 20-30 minutes at 375 degrees. If
desired, top with low calorie ice cream or a dollop of vanilla
For the latest health news and recipe ideas that incorporate
peanuts and peanut butter, visit PeanutInstitute.com. The Peanut
Institute also provides updates on Facebook,
Twitter, Instagram, LinkedIn and Pinterest.
Based in Albany, Ga., The
Peanut Institute is a non-profit organization supporting
nutrition research and developing educational programs to encourage
healthful lifestyles that include peanuts and peanut products. The
Peanut Institute pursues its mission through research programs,
educational initiatives and the promotion of healthful lifestyles
to consumers of all ages. As an independent forum, The Peanut
Institute is uniquely positioned to work with all segments of the
food industry, the research community, academia, consumer
organizations and governmental institutions.
- Morris MC, Evans DA, Bienias JL, Scherr PA, Tangney CC, Hebert
LE, Bennett DA, Wilson RS, Aggarwal N. Dietary niacin and the risk
of incident Alzheimer's disease and of cognitive decline. J Neurol
Neurosurg Psychiatry. 2004 Aug;75(8):1093-9. PubMed PMID: 15258207;
PubMed Central PMCID: PMC1739176.
- U.S. Department of Agriculture and U.S. Department of Health
and Human Services. Dietary Guidelines for Americans, 2020-2025.
9th Edition. December 2020.
- Larsson SC, Orsini N, Wolk A. Dietary magnesium intake and risk
of stroke: a meta-analysis of prospective studies. Am J Clin Nutr.
2012 Feb;95(2):362-6. doi: 10.3945/ajcn.111.022376. Epub 2011 Dec
28. PubMed PMID: 22205313.
- Larsson SC, Wolk A. Magnesium intake and risk of type 2
diabetes: a meta-analysis. J Intern Med. 2007 Aug;262(2):208-14.
Review. PubMed PMID: 17645588.
- Mattes, et al. Peanut digestion and energy balance.
International Journal of Obesity. 2008;32:322–328.
- Levine, Silvis. Absorption of whole peanuts, peanut oil, and
peanut butter. NEJM. 1980;303(16):917-8.
- Arya SS, Salve AR, Chauhan S. Peanuts as functional food:
a review. J Food Sci Technol. 2016 Jan;53(1):31-41. doi:
10.1007/s13197-015-2007-9. Epub 2015 Sep 19. Review. PubMed PMID:
26787930; PubMed Central PMCID: PMC4711439.
- Scheepens A, Bisson JF, Skinner M. p-Coumaric acid activates
the GABA-A receptor in vitro and is orally anxiolytic in vivo.
Phytother Res. 2014 Feb;28(2):207-11. doi: 10.1002/ptr.4968. Epub
2013 Mar 26. PMID: 23533066.
- Isabella Parilli-Moser, Inés
Trius-Soler, Magda Castellví, Beatriz Bosch, Sara
Castro-Barquero, Ramón Estruch, Sara Hurtado-Barroso, Rosa M. Lamuela-Raventós.
Consumption of peanut products improves memory and stress response
in healthy adults from the ARISTOTLE study: A 6-month randomized
controlled trial. Clinical Nutrition. 2021 Sept;40(11).
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SOURCE The Peanut Institute