By STEPHANIE FAROH
Extension Educator-Health and Human Sciences

Do you love peanut butter as much as I do? If so, be sure to celebrate National Peanut Butter Lover’s Month with me. Besides being delicious and convenient, peanut butter is loaded with protein, fiber, healthy fats and nutrients such as potassium and magnesium.

Peanuts are known as early as 950 B.C. but peanut butter did not make its debut until the late 1800’s. I owe a very big thank you to the inventor of the paste from peanuts that tastes great.

Peanut butter was a staple in our pantry throughout my childhood. It is a nutrient-dense, shelf-stable, and relatively inexpensive food that makes mealtimes quick and easy. It is estimated that the average child will eat more than 1,500 peanut butter and jelly sandwiches before graduating from high school. I’m sure I did.

It takes about 540 peanuts to make up a 12-ounce jar of peanut butter. A serving size of peanut butter is two tablespoons and if you’re enjoying peanuts before they become butter, you should plan for 1oz per serving. One ounce of peanuts equates to about a handful or 40 peanuts.

A serving of peanut butter provides about 7 grams of protein and about 2 grams of fiber. Though peanut butter does contain a good amount of fat, it is a healthy kind of fat. The polyunsaturated and monounsaturated fats in peanut butter may help prevent us from developing heart disease and Type 2 Diabetes, as well as help to keep our cholesterol under control.

Protein, fiber and healthy fats help to fuel our bodies and help keep us satisfied. This is why peanut butter is great for a meal and a good snack to keep handy if you are trying to maintain or lose weight.

Do you know someone with a peanut allergy? Though less than 1 percent of our population suffers from a peanut allergy, this allergy can be very serious and is more prevalent in children. If you are preparing a meal for someone or even eating peanut butter around a new group of people, please be conscious of the possibility for food allergies and always have a back-up plan or second option to choose from.

Besides a peanut butter and jelly sandwich, one of my favorite ways to use peanut butter is in my oatmeal. I make my oatmeal with milk for some added nutrition, throw in some blueberries, strawberries or raisins, and add a tablespoon or two of peanut butter to add protein, nutrients and a flavor I love.

Some other favorites include a peanut butter and banana sandwich, peanut butter mixed with oil, vinegar, and a little bit of honey for a salad dressing, peanut butter on my pancakes, and as a dip for my fruit.

Enjoy your peanut butter. Here’s to a healthier you!

For more information please call Stephanie at the Purdue Extension Kosciusko County office at 574-372-2340, or email at [email protected].