Homemade creamy peanut butter is a versatile and nutritious spread made from sweet or unsalted Sudanese peanuts. This delectable blend is perfect for various culinary uses and is especially popular during Ramadan for its health benefits and rich flavor. The recipe is simple, requiring only peanuts and an optional pinch of salt, making it an excellent addition to a balanced diet.
Peanut butter has a rich history, with its roots tracing back to ancient South American cultures. However, modern peanut butter as we know it was developed in the late 19th century. Sudanese peanuts are renowned for their quality, adding a unique and delicious twist to this classic spread.
To watch the cooking video, click on the link: Creamy Healthy Diet-Friendly Homemade Peanut Butter Recipe
Ingredients:
- 1/4 kg sweet or unsalted Sudanese peanuts, peeled
Instructions:
1. Heat Peanuts: Warm the peeled peanuts on the stovetop (adjust quantity as preferred).
2. Grind Peanuts: In a food processor or grinder, combine the warm peanuts and grind them intermittently for 10-15 minutes until smooth.
3. Optional Salt: Add a pinch of salt during the grinding process if desired.
4. Adjust Texture: If peanuts stick to the sides, use a spoon to bring them back down and continue grinding until achieving a velvety consistency.
5. Prevent Overheating: Give the food processor or grinder short breaks to prevent overheating.
6. Achieve Creamy Texture: After grinding for about 15 minutes, adjust the smoothness according to personal preference.
7. Storage: Store the creamy peanut butter in a pre-sterilized jar. It remains fresh and usable for up to a month.
Our homemade creamy peanut butter is a delightful blend of taste and health. this recipe offers a nutrient-rich addition to your meals while meeting your health goals. Embrace the simplicity and versatility of this creamy spread made from high-quality Sudanese peanuts. Enjoy each bite as a celebration of good taste and wellness. Happy cooking and indulging!
Nutritional Information per 100 grams:
Nutritional Values (Per 100 grams)
- Calories: 567 kcal
- Protein: 25.8 g
- Fat: 49.2 g
- Saturated Fat: 6.7 g
- Monounsaturated Fat: 25.6 g
- Polyunsaturated Fat: 13.7 g
- Carbohydrates: 16.1 g
- Sugars: 4.7 g
- Dietary Fiber: 8.5 g
- Sodium: 0 mg (assuming unsalted peanuts)
- Potassium: 705 mg
- Calcium: 92 mg
- Iron: 4.6 mg
Benefits
- Calories: Peanuts provide a high energy content, making them a substantial source of calories which can be particularly useful for those needing extra energy, such as athletes or individuals with high-calorie requirements.
- Protein: The high protein content in peanuts is beneficial for muscle repair, growth, and overall body function. It's an excellent source of plant-based protein, making it a valuable addition to vegetarian and vegan diets.
- Fat: Peanuts are rich in healthy fats. The monounsaturated fats help to lower bad cholesterol levels, while the polyunsaturated fats include essential fatty acids like omega-3 and omega-6, which support heart health. Although peanuts also contain saturated fat, it is balanced by the healthier fat content.
- Carbohydrates: The carbohydrates in peanuts provide energy, while the dietary fiber aids in digestion and helps to maintain a healthy digestive system. Fiber can also contribute to feeling full, which may help with weight management.
- Sodium: Unsalted peanuts have no sodium, which is beneficial for maintaining healthy blood pressure levels and reducing the risk of hypertension.
- Potassium: Peanuts are a good source of potassium, which helps regulate blood pressure, balance fluids in the body, and support proper muscle and nerve function.
- Calcium: The calcium content supports bone health and helps maintain strong teeth and bones.
- Iron: Peanuts contribute to iron intake, which is essential for the production of red blood cells and the prevention of iron deficiency anemia.
Incorporating peanuts into your diet can provide a variety of health benefits, thanks to their rich nutritional profile.
Chef Culinary Creationss
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