If you haven’t eaten peanut butter for years, where have you been?! Peanuts have had a wellbeing overhaul and are now seen as a valuable part of a healthy balanced diet.
Peanuts are rich in unsaturated fats, protein and fibre, and they’re pretty tasty too. Even if you’re not a fan of peanuts, there’s a whole range of nut butters to choose from; hazelnut, almond or cashew butter anyone?
And spreading them on toast isn’t the only way to enjoy them. Get three great recipes using nut butters below – you’d be nuts not to try them.
Peanut Butter Energy Bites
Good for: raising energy levels
Makes 16 bites
- 85g crunchy * or natural smooth peanut butter *
- 50g porridge oats *
- 2 tbsp molasses *
- 4 dried figs * finely chopped
Put all the ingredients in a food processor and blend to a smooth texture, until they form a ball.
Pinch off teaspoon-size pieces and roll into small balls. Chill in the fridge until set.
Eat one (or two) for a quick pick-me-up – the fibre in the peanuts, oats and figs gives this recipe a low glycaemic index (GI) for sustained energy.
Good for: healthy cholesterol levels
- 40g porridge oats *
- 1 heaped tsp cocoa powder *
- 200ml milk *
- 1 tsp hazelnut butter *
- 1 tsp honey * to serve
Combine the oats and cocoa powder, then add to a saucepan with the remaining ingredients.
Simmer for 10 minutes, or until the consistency is right for you.
Serve drizzled with the honey for a heart-healthy breakfast – oats contain a soluble fibre called beta-glucan that helps lower cholesterol, while hazelnuts have been shown to help reduce levels of ‘bad’ cholesterol and increase levels of ‘good’ cholesterol.
Happy Banana Cashew Smoothie
Good for: boosting mood
IngredientsHolland & Barrett
Place ingredients in a blender and whizz together. Add extra milk to thin it out, or slices of frozen banana to thicken.
Serve topped with a pinch of cinnamon and enjoy an instant happiness hit – cashew butter contains magnesium, and studies have found a link between depression and low magnesium levels.
Find more foods with hidden health benefits in our jam-packed recipe collection.Shop our Food & Drink range.
This article has been adapted from longer features appearing in Healthy, the Holland & Barrett magazine. Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies