Who doesn’t love peanut butter, whether consumed in the infamous PBJ sandwich or by the teaspoon? To honor this popular spread, National Peanut Butter Day is celebrated on January 24th each year.
It is questionable just where and when peanut butter was invented. As far as the modern world is concerned, peanut butter arrived in the United States in the late 1800’s. Like many foods, the theories claim that peanut butter probably started in someone’s kitchen. The first commercial peanut butter was marketed as Peter Pan in 1928, followed by Skippy. Both brands are still on the shelves today – along with numerous other options!
The Peanut Institute reports that to be called peanut butter, both traditional and “natural” types must contain a minimum of 90% peanuts, with no artificial sweeteners, colors, or preservatives. Commercial peanut butters are blended or homogenized for convenience and for creaminess. Whereas “natural” peanut butters can separate, requiring stirring and are not as smooth in texture. Powdered peanut butter is a new spin on classic peanut butter. It is made by pressing out most of the natural oils from roasted peanuts and then grinding the nuts into a fine powder. It can be used as a powder or rehydrated with water to form a paste. The result is a powdered protein product that is packed with flavor but contains 85% fewer calories from fat.
Two tablespoons of natural peanut butter provides about 190 calories along with 8 grams of protein, 16 grams of fat, 7 grams of carbohydrates, 3 grams of fiber and 1 gram of sugar. This nutrient dense “superfood” is packed with essential vitamins and minerals. The Dietary Guidelines stress a plant-forward way of eating, which includes peanuts, as well as peanut butter as a great protein option.
Peanut butter’s combo of protein, fiber and unsaturated fats help you feel full without weighing you down. Studies have shown eating peanut butter in the morning can reduce the urge to snack throughout the day. Peanut butter’s low glycemic index also helps prevent sugar spikes that can lead to crashes. Of note, it is important to check the label when buying peanut butter. Many brands may add ingredients like sugar and salt which can impact its nutritional value.
As a major allergen, peanuts and peanut butter can be worrisome. The American Academy of Pediatrics (AAP) recommends introducing peanuts to most infants around 6 months of age. This is because early introduction may help prevent the development of a peanut allergy.
To celebrate Peanut Butter – spread the love.
- Start your day the healthy way with sweet, protein rich Peanut Butter Overnight Oats. These creamy, delicious breakfast treats in a jar will fill you up and leave you ready for whatever the day throws at you. Make ahead for your whole family to enjoy!
- Or whip up some light and fluffy Peanut Butter and Banana Pancakes. Add a light smear of peanut butter for an extra protein boost.
- Packing healthy lunches for the kids is easy with a new twist on an old favorite. Here’s a Peanut Butter and Berry Sandwich that you can make in minutes and everyone will love.
- These easy Teriyaki Chicken Skewers have great teriyaki flavor without the high sodium or additives. A tasty peanut sauce gives them a mild but delicious flavor that even the most finicky eaters will love.
- Made from buckwheat flour, soba noodles have fewer calories and more fiber than traditional pasta. Edamame and peanut butter give this Soba Noodle Stir-Fry an extra protein boost
- This Peanut and Apple Wedge recipe is a healthy snack for anyone who loves apples, peanut butter, and chocolate
- Or enjoy this delicious Peanut Butter Dip made with cottage cheese, tofu, and honey. Dip with sliced apples, bananas, or graham crackers.
To get the most out of your peanut butter, be sure to store in a cool and dry place. Don’t keep it under a ton of light or around anything that creates heat. The shelf life of peanut butter depends on its condition. Peanut butter that’s unopened can last 6-9 months in your pantry. If you don’t fly through your peanut butter, it is a good idea to date it when opened. Peanut butter that’s opened can last 2-3 months in the pantry, then 6-9 months after in the fridge.
Time to start spreading the love…of peanut butter! Happy National Peanut Butter Day. One last fun fact: according to the National Peanut Board, the average child will eat 1,500 peanut butter and jelly sandwiches before he/she graduates high school.
