Since childhood, peanut butter has been a staple in our lives that’s made appearances in several ways, most common one of those being peanut butter and jelly sandwiches. As a versatile ingredient, it can be used in anything from as a spread that’s perfect for toasted bread to freshly baked healthy peanut butter cookies that make a tasty treat.
However, as we grow older, we tend to outgrow peanut butter and eat it infrequently. Assuming that it is fattening makes us resist it even more passionately. Luckily, peanut butter has a lot of benefits. So why not bake a batch of healthy peanut butter cookies and enjoy its various benefits.
Why Should You Include It in Your Diet?
Eaten on a daily basis, peanut butter can be very good for your body. If you are not totally convinced about including peanut butter in your diet, the following are some major reasons which highlight just why you should be doing so.
Good for Heart Health
Peanut butter has high amounts of unsaturated fat which are great for your heart. Peanuts also contain p-coumaric acid which can prevent cellular damage caused by cardiovascular diseases. Considering that heart diseases are the number one cause of death of millions of people on a global level, adding a bit of peanut butter to your diet can be a good idea.
Promotes Muscle Growth
For anyone who is indulging in strength training, peanut butter is the perfect high-protein and high-energy ingredient to boost their muscle gains. Containing almost no sugar and low calories, even eating peanut butter with some apple slices can give one a nice protein boost before or after their workout. Recovery from a tough workout can also get a boost in this manner.
Protects from Neurodegenerative Diseases
Peanuts are rich in niacin, a form of vitamin B3 which helps to keep the brain healthy. In fact, people who follow diets that are high in niacin have a lower risk of developing neurodegenerative diseases and disorders such as Alzheimer’s. The niacin in peanuts can also protect the brain cells and aid in reducing the impact of stress and anxiety associated with neurodegenerative diseases.
Better for Your Weight Loss Goals
Most people avoid peanut butter because it has fat content. On the contrary, peanut butter contains healthy unsaturated fat that your body needs. Even in the form of healthy peanut butter cookies, it remains beneficial. Like low calorie ice cream, eating peanut butter as a snack can be healthier and you don’t have to worry about adding extra calories to your diet. It also tends to keep you satiated for longer, ensuring you won’t cheat on your diet.
Making Your Own Peanut Butter
To get the benefits listed above, it is a good idea to make your own peanut butter. Commercial brands of peanut butter are largely unhealthy. Filled with saturated fats, sugars and other additives, they don’t give you the benefits that organic peanut butter can.
Now, another assumption about peanut butter is that it is difficult to make your own. On the contrary, making your own is very easy and it can be ready in a few minutes. The following is a simple and easy recipe you can follow:
Ingredients you need:
- Peanuts – 2 cups (Shelled and cleaned)
- Salt - ½ teaspoon
- Honey – 1 to 2 teaspoons
- Peanut Oil – 1 to 2 teaspoons
Preheat your oven to 350oF. Spread out the peanuts on a baking sheet lined with parchment paper. Pop them into the oven for 10 minutes or until the peanuts have turned golden and have an oily sheen. Take them out and let them cool down a bit before you put them in a food processor or blender. In the food processor, pulse until the peanuts are finely chopped.
If you want to have a chunky spread, take ½ cup of chopped peanuts out to add later. Continue to pulse for 2 minutes, stopping to scrape the bowl every 30 seconds. Add in salt, honey and peanut oil and blend well for 2 minutes or until the mixture becomes smooth like a paste. Add the ½ cup of peanuts, mix well and transfer the mixture into a container and store in a refrigerator.
The Best Way to Eat It – Healthy Peanut Butter Cookies
Peanut butter is extremely versatile and can be introduced in your diet in a number of ways. Adding them to your diet in the form of healthy peanut butter cookies is a great idea as they are family friendly and everyone can enjoy them.
If you are looking for a good recipe for healthy peanut butter cookies, take a look at the one mentioned below. Not only are they simple and easy to whip up in minutes but you are also getting cookies that are healthy, gluten-free and low-calorie.
Ingredients you need:
- Sugar – 2/3 cup – (Raw, Organic)
- Baking soda - ½ teaspoon
- Sea salt – ½ teaspoon
- Peanut butter – 1 cup (natural)
- Egg – 1 (large)
- Honey – 2 tablespoons
Preheat the oven to 350oF and prep two baking trays by lining them with parchment paper and set aside. In a bowl, mix the baking soda, sugar and salt. Now add the honey, peanut butter and the egg and stir until they are combined.
Use a tablespoon or a cookie scoop to scoop up some batter and place it on both the baking sheets. Pop them in the oven to cook for 10 minutes or until you can see the edges turn brown. Take out of the oven and let them cool before serving. You can enjoy your delicious healthy peanut butter cookies as is or with some organic chocolate drizzled on top.
The best part about these healthy peanut butter cookies is that each batch gives you 16 cookies and each cookie has around 141 calories. In comparison to commercial cookies that are touted as healthy, these are definitely better.
Keep in mind that you should still eat them in moderation. Even healthy peanut butter cookies can add a lot of calories if you are finishing the entire batch on your own in one sitting.