By: Dr. Kaviraj Khialani- Celebrity Master Chef.
Peanut butter is a food paste or spread made from ground, dry-roasted peanuts. It commonly contains additional ingredients that modify the taste or texture, such as salt, sweeteners, or emulsifiers.
Peanut butter is consumed in many countries, Peanut butter is rich in a variety of nutrients but it’s also rich in calories and fat. While the healthy fats in peanut butter are nutritious, you should consume them in moderation to avoid unwanted weight gain or potential health problems.
Commercial peanut butter brands often have added sugars, oils, and fats. Peanut butter is a rich source of dietary fiber, vitamin E, pantothenic acid, folate, niacin, and vitamin B6. Also high in content are the dietary minerals manganese, magnesium, phosphorus, zinc, copper, and sodium (added as salt during manufacturing).
Peanut butter actually dates back to Aztec times. The Aztecs mashed roasted peanuts into a paste, somewhat different from what we know of as peanut butter today. But many people have been credited with the title of peanut-butter-inventor, among them George Washington Carver.
Peanuts, which are cheap and high in protein, have been consumed in the United States for more than 250 years, but peanut butter wasn’t developed until the 1890s and didn’t become popular until the 1920s, when it was first mass produced. The meat shortage caused by World War II made the creamy spread an American icon.
A common query by many foodies is that Is it OK to eat peanut butter every day? Well, it is OK to eat peanut butter every day, but in moderation. Do not eat more than 2 tablespoons, approximately 32 grams, a day. This protein-packed spread is made by blending roasted peanuts into a thick paste and contains various nutrients that promote good health.
The highly caloric nature of peanut butter, combined with the mouth feel from all the fat and low water content, makes peanut butter very pleasurable and extremely addictive. George Washington Carver was known as the “plant doctor” and the “grandfather of peanuts”.
Though he did not invent peanut butter, he discovered many ways to use peanuts and innovative farming methods, including crop diversification and soil conservation. Peanut butter was originally made for people with no teeth.
Plain peanut butter fits the keto diet as long as you eat it in moderation and plan out your other foods. Almond, macadamia nut, and hazelnut butters are excellent alternatives since they have fewer net carbs per serving.
In 2020, a different group of researchers examined the effect of legume and nut consumption in relation to depression, anxiety and psychological distress in adults ages 18-55. Their findings concluded that regular nut/legume consumption was associated with a 66% lower risk of anxiety in men.
Here are a few of my recipes using peanut butter in kitchen and creating some really enticing and delectable recipes for our readers to try out as well.
Recipe-1] Tempting Rolls To Savour
Ingredients:
For the wrappers:
- Use readymade tortilla wraps
- Use maida rotis
- Use leftover chapattis
- Use multi-grain wrappers
- Butter-2-3 tsp
- Peanut butter-2-3 tsp
- Mayo-1-2 tsp
- Chili flakes-1/2 tsp Chopped mint-2 tsp
- Black pepper powder-1/4 tsp
- Cream cheese-1-2 tsp Mix and chill until used
For the filling/ stuffing:
- Spinach leaves- 1 bunch, cleaned and blanched
- Boneless chicken shreds-1/2 cup
- Chicken salami- 4-5 slices
- Cheese slices- 2-3 no Blanched
- white cabbage leaves- 3-4 no Sliced
- black and green olives- 2-3 tsp
- Grilled red capsicums-1/2 cup
Method:
1. Prepare the dough for the wrappers if making in house and fresh, or else use leftover rotis/ ready to use tortilla wraps. 2. In a mixing bowl, combine together the ingredients for the spread and mix them well, chill until used. 3. Pre-cook the chicken, meat, fish/ prawns etc if that needs to go into the wrap. 4. Leftovers like chicken kabab, sliced chicken tikka, sliced reshmi kabab, paneer tikka, grilled tofu can also be sed. 5. Heat up the wrappers just before assembling the recipe. Apply the spread generously all over the wrapper/ covering, spread it well. 6. Now place the main ingredients for the wrapper, and carefully roll over and prepare the wraps. 7. Heat up a non-stick pan, and add a little butter into it and warm up the wrap on both sides just before serving it, this can be a live counter as well for the guests to see, remove and cut 1 x 3 and serve it with some tossed salad, some greens and a juice or cut fruits.
Recipe-2] Indo- Thai Peanut Butter Chicken
Ingredients:
For the chicken & its marination:
- Boneless chunky chicken breast pieces- 400 gms
- Baby potatoes- 2-3 no
- Oil-2 tbsp.
- Lime juice -2 tbsp.
- Salt and pepper to taste
- Mustard paste-1 tsp
- Honey-1 tsp
- Soya sauce-1 tsp
- Red chili sauce-1 tsp
- Sugar-1/2 tsp Marinate and keep aside for 20 mins.
For the sauce:
- Oil-2 tsp
- Butter-1 tsp
- Ginger-garlic paste-1 tsp
- Cumin seeds-1/2 tsp
- Green chilies-2 tsp
- chopped Onion-2 no
- chopped Tomato puree-1/2 cup
- fresh Kasuri methi-1 tsp
- Turmeric powder-1/4 tsp
- Red chili powder-1/2 tsp
- Coriander powder-1 tsp
- Cumin powder-1/2 tsp
- Garam masala powder-1/2 tsp
- Water- as needed
- Coconut milk – 1 cup thick
- Fresh cream-1/2 cup
- thick Roasted crushed / peanut powder-1-2 tsp
Steamed rice to serve with.
- Fried curry leaves- 8-10 no for garnish
- Fried red chilies-1-2 for garnish
- Roasted salted peanuts- 1-2 tsp for garnish
- Boiled pasta/ noodles/ steamed rice to serve with
- Peanut butter-2-3 tsp
- Schezuan sauce-1 tsp
- Corn flour and water solution-2-3 tsp
Method:
1. Prepare all the ingredients for the various elements of this recipe. 2. Clean, wash and cut the chicken into cubes and apply the marination and keep aside for 20 mins. 3. To start up with the sauce for the chicken, heat oil and butter in a pan add in the cumin seeds, ginger-garlic paste, chilies, and onions and saute them all well for a few minutes. Add a little water to prevent burning. 4. Next add in the tomatoes, salt, all powdered spices, kasuri methi and allow to cook for 2-3 mins. let the masala cook and oil be visible on the sides. Add in the chicken cubes and bhunao with the masala for a couple of minutes. 5. Add a little water, coconut milk and simmer the chicken for 3-4 mins, add in baby potatoes or any other veggies as well of your choice for more flavours, taste and volume. 6. Now it’s time to add in the peanut butter and blend it in well and also to add a nice creamy texture to the chicken recipe. check for seasonings, texture of the sauce and adjust it accordingly. 7. Finally to serve the delicious chicken recipe, in a serving plate or dish arrange some boiled noodles/ pasta or rice at the base and then top it up with the creamy chicken pieces and gravy, veggies etc and garnish it appropriately and serve hot.
Recipe-3] Chicken Meatballs In Peanut Cream Sauce
Ingredients:
For the chicken meatball mixture:
- Chicken Keema- 150 gms
- Salt and pepper to taste
- Garlic-1 tsp chopped
- Green chili- 1 tsp chopped
- Egg-1/2 no
- Maida-1 tsp
- Corn flour-1 tsp
- Breadcrumbs-1/2 cup Oil to deep fry the koftas/meatballs
- Water to poach as an option to reduce calories
For the peanut cream sauce:
- Oil-2 tsp
- Butter-1 tsp
- Peanut butter-2-3 tsp
- Spring onions- 3-4
- sliced Garlic-1 tsp
- chopped Ginger-1 tsp
- chopped Red chilies-2-3 slit
- Water/stock-1 and a half cup
- Soy sauce-1 tsp
- Red chili sauce-1 tsp
- Sugar-1/2 tsp
- Thai red curry paste-2-3 tsp
- Lemon grass- 4-5 pieces
- Fresh basil- 10-12 leaves
- Kaffir lime leaves- 3-4 no
- Thai red chilies- 3-4 no
- slit Coconut milk- 2 cups thick
- Fresh cream-1/4 cup thick and beaten
- Roasted crushed peanuts- 2-3 tsp
To serve with:
- Jasmine rice- 2 cups
- Steamed rice- 2 cups
- Steamed noodles-2 cups
Method:
1. Prepare all the ingredients for the recipe as per the components. 2. Prepare the meatball mixture using chicken keema or mince in this case and using all the ingredients process it through a food processor and form into one mass. 3. Check for seasonings, apply water on the hands and pick up small portions like size of a lemon, drop these portions into simmering water with salt and oil for poaching method of cooking for 4-6 mins and carefully remove, or else drop these portions into medium hot oil and deep fry them as a method of cooking to a nice golden brown color and remove them after around 5-6 mins of cooking in the oil. 4. At times we also place the meatballs in the oven for 4-6 mins to ensure even cooking at around 160 deg celsius after poaching or frying as well. 5. Now to continue with the sauce, heat oil and butter in a pan add in lemon grass, kaffir leaves, some basil, thai curry paste, a little water and add in spring onions, garlic, ginger, thai red chilies and saute all of it for a few seconds. 6. Add in the coconut milk, peanut butter, other sauces as well and simmer it all down for around 3-4 mins, as the curry starts to thicken add a little fresh cream and some roasted crushed peanuts into the pan and cook for 2-3 min. 7. Now finally add in the cooked chicken meatballs and allow them to simmer in the curry for 2-3 mins, check for seasonings and texture of the sauce as desired to be adjusted. Serve it hot garnished with fresh basil, coconut cream, fried thai red chilies, fresh basil and enjoy it with steamed rice/noodles.
Recipe- 4] Tickle To Tempt Crunchy Veggie Salad
Ingredients:
For the base of the salad:
- Assorted lettuce leaves-1 cup
- Iceberg lettuce-1 cup
- Cabbage- white or purple-1 cup
For the body of the salad:
- Broccoli- 1 cup florets, blanched
- Baby potatoes- 4-6 no, boiled and peeled
- Chicken sausages/ boiled chicken/ grilled
- chicken- 1 cup
- Tomato-1 no cut into juliennes
- Sprouts- ½ cup Green/ red / yellow
- capsicums-1/2 cup
- diced Gherkins/ pickled
- cucumbers-2 -3 no, sliced
- Olives black- 1-2 no
- Olives green-1-2 no
- For veg- grilled tofu/ paneer cubes can also be used.
For the dressing of the salad:
- Peanut butter-2-3 tsp
- Tomato ketchup-2 tsp
- Water-1/2 cup
- Salt and pepper to taste
- Mixed herbs-1/4 tsp
- Chili flakes-1/4 tsp
- Mango pickle masala-1 tsp
- White vinegar-1 tsp
- Sugar-1/2 tsp
- Parsley/ coriander-2 tsp chopped
For the garnish of the salad:
- Assorted micro- greens-1/2 cup
- Roasted crushed peanuts-2-3 tsp
- Fresh herbs-2-3 tbsp.
- Cherry tomatoes-2-3 no
Method:
1. Prepare all the elements of the salad. 2. Place the lettuce leaves in cold water, until used. 3. Prepare the components for the body of the salad and keep them all prepped. 4. The ingredients for the dressing to be shaken up in a jar and kept chilled until used, garnish ingredients to be kept ready. 5. Just before serving the salad, using a chilled plate, place the drained and pat dried lettuce leaves as a base, using a mixing bowl, toss up the body and dressing of the salad and place it right on top. 6. Garnish the salad appropriately and serve it immediately.
Recipe-5] Hidden Peanut Butter Delight
Ingredients:
For the cream and peanut butter mixture:
- Fresh cream/ thick whipping variety and sweet- 2 cups
- Peanut butter- 2-3 tbsp.
- crunchy one Honey- 2-3 tsp
- Cinnamon powder-1/4 tsp
- Brown sugar- 1-2 tsp
For the hidden treasure layer:
- Gulab jamuns- 3-4 sliced
- As an option cake crumbs/ brownies etc can be used too
- Gulkhand-2-3 tsp
- Chocolate sauce- 2-3 tbsp.
- Sliced berries-2-3 tsp
- Assorted fresh fruits like kiwi- strawberry etc
For the garnish/ crunch in between the layers:
- Cashews- 2 tsp chopped
- Almonds-2 tsp
- sliced Dates- 2-3 tsp
- chopped Praline- 2-3 tbsp.
- chikki crushed
- Mint and cherry for garnish/ chocolate chips/ or sauce for color combination as desired.
Method:
1. Prepare all the ingredients for the dessert and keep ready. 2. Start with the cream and peanut butter mixture being whipped and keep it chilled for around 20 mins. 3. Choose between dessert cups or small glasses for transparency of this sweet dish. Start with the piping of the peanut cream mixture, place the sliced jamuns, fruits, nuts and praline and repeat the nutty cream mixture. 4. Top it up with the layers as above and finally some peanut cream and then an assortment of crunchy effects/ color contrasting garnishes can be used as desired, the dessert needs to go into the fridge for around 2-3 hours before being served.
Recipe- 6] Chilled Vanilla And Peanut Butter Bowls
Ingredients:
For the vanilla mixture:
- Vanilla custard-1 cup
- Fresh cream-2 cups
- Vanilla essence-1 tsp
- Green cardamom powder-1/4 tsp
For the peanut butter mixture:
- Peanut butter smooth-2 – 3 tsp
- Chocolate sauce-2-3 tsp
- Honey-1-2 tsp
- Walnuts- 2-3 tsp chopped
- Cashews-2-3 tsp chopped
- Raisins-2-3 tsp chopped
- Crushed cookies/ biscuits/ digestive ones- 4-6 no
- Assorted nuts for garnish- 2-3 tsp
chopped For layering in between, the creams:
- Jalebi- 3-4 no
- Mohanthal mithai- 2-3 pieces
- crumbled Mava pedha- 2-3 no
- crumbled Kesari pedha-2-3 no
- crumbled Soan papdi- 2-3 pieces
- crumbled Cookie crumbs/ cookie soil- 2-3 tbsp.
- Cake crumbs/ cake soil- ¼ cup
- Melted mixed fruit jam- 2-3 tbsp.
- Chocolate chips- 2-3 tsp
For the garnish:
- Assorted fresh fruits- ½ cup
- Chocolate sauce- ¼ cup
- Cherries/ mint/ marsh mellows- can also be used.
Method:
1. Prepare all the ingredients for the recipe as listed. 2. start with the first layer of the vanilla mixture by combining all the ingredients in a mixing bowl, give it all a nice hand beat and put it into a piping bag and using a nozzle we can start with it in the dessert cups or bowls. 3. To continue in between we can choose between various sweet options given and those can be placed on the vanilla cream layer. 4. To work on the topping of the dessert we can mix up the ingredients with the peanut butter and they can be spooned over on the top and garnished appropriately. The dessert needs to set for around 1-2 hours in the fridge and then it can be enjoyed.
