Roasted, fresh, salted, delicious, crunchy and nutty peanuts are favourite winter snacks for people of all ages. Peanuts are basically legumes but they have all the properties of nuts like almonds, cashew nuts etc. One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat.
Because of healthful nutrients, peanuts are eaten in a variety of ways. Peanut oil is used in many countries for frying and cooking purposes. A creamy spread, peanut butter is popular breakfast meal in European countries. Peanut butter cookies are classic teatime snack all over the world.
Peanuts are packed with many amazing health benefits. These are powerhouse of 20 to 30% protein, 5 to 15% carbohydrate, and 40 to 50% oil or fat. Studies have found eating peanuts five times a week decreased heart disease and reduced the risk of diabetes, gallbladder disease and colorectal cancer. Peanuts contain about half the 13 essential vitamins. One ounce of dry roasted peanuts contains 25% of the recommended daily intake of vitamin E. The vitamin E content of peanuts protects our cells and tissues from damage and boosts the immune system by stimulating production of natural killer cells that destroy cancer and germ cells. It can also contribute to reducing the risk of cardiovascular disease.
Peanuts aid in maintaining healthy digestive tract and nervous system. Add peanuts to your diet, if you have complain of sleeplessness (insomnia). Peanuts contain Niachin, which facilitates good sleep. One serving of peanuts contains 19 percent of the recommended daily intake of niacin. It is also good for skin health. Peanuts have high level of arginine, which help smooth flow of blood.
A single serving of peanuts offers 10 percent of the recommended daily intake of foliate, which is necessary for growth and producing healthy red blood cells. Peanuts are also good for those who are trying to lose weight. Studies have found that eating peanuts helps dieters lose weight. Studies show that when you eat a handful of peanuts each day, you are feeding your body a rich source of plant protein, fiber, and nutrients that are thought to contribute to keeping you satisfied, helping to keep calories in check and manage weight.
Peanuts contain a significant amount of an antiaging compound resveratrol, which slows down aging process. One ounce of peanuts containing about 73 micrograms, of this compound.
The minerals-calcium, magnesium, potassium, iron, copper, and zinc are all part of peanuts. Adequate supply of these minerals ensures a healthy heart, and ensures minimised risk of mineral deficient diseases. Peanuts contain high concentrations of the antioxidant polyphenols, primarily a compound called p-coumaric acid and oleic acid that not only protect the heart but also inhibit the growth of free radicals, keeping infection at bay.
Peanuts are appropriate snack for patients with diabetes to help their blood sugar level in control. A small study published in the 2009 edition of the "Scandinavian Journal of Clinical and Laboratory Investigation" indicates that including peanuts in your diet does not trigger a spike in insulin levels or weight as candy does in the diet. The American Diabetes Association recommends that you practice strict portion control to avoid overeating peanuts.
Protein is essential to the health of our cells. "The cells in our body are constantly being replaced and repaired. To ensue that the new cells are healthy, and the damaged ones are repaired well, we need protein. Peanuts are an extremely high source of plant protein. It should be regularly incorporated in diet for children, vegetarians, and protein deficient people."
While it is easy to indulge in peanuts craze but excessive peanuts intake may lead to gas, heartburn and a suddenly developed food allergy to peanuts. Peanuts are susceptible to contamination of aflatoxin produced by a fungus, aspergillus flavus, which is very toxic especially a risk factor to liver carcinoma. Once the peanut reveals a greenish yellow appearance, it is dangerous and can no longer be consumed.
Recipes of peanuts:
1-Classic Peanut Butter Cookies
Ingredients:
1/2 cup butter, softened
1/2 cup peanut butter
1/2 cup granulated sugar
1/2 cup packed brown sugar or 1/4 cup honey
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 egg
1/2 teaspoon vanilla
1 1/4 cups all-purpose flour
Method:
Preheat oven to 180C degrees.
In a large mixing bowl beat butter and peanut butter with an electric mixer on medium to high speed for 30 seconds. Add the granulated sugar, brown sugar, baking soda, and baking powder in flour. Beat until combined. Beat in the egg and vanilla until combined. Beat in as much of the flour as you can with the mixer. Stir in any remaining flour.
Cover and chill dough about 1 hour or until easy to handle. Shape dough into 1-inch balls. Roll balls in additional granulated sugar to coat. Place balls 2 inches apart on a greased tray. Using the tines of a fork, flatten balls by making crisscross marks on top. Bake for 7 to 9 minutes or until bottoms are, light brown. Transfer to a wire rack and let it cool. Makes about 36 cookies.
2-Peanut Butter:
Ingredients:
11/2 c. unsalted roasted peanuts
1 tbsp. butter
1tbsp honey
Method:
Mix the peanuts with the butter and honey and pour the mixture into the food processor.
Process the mixture until it is very smooth. Store your smooth peanut butter in a sealed container in the fridge. It will be good for 2 weeks.