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"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
BC Hydro
Peanut Butter
As seen on BCTV October 17/00
Are peanuts actually a nut? No, peanuts are part of the legume family, like beans and lentils and are a great source of protein. Just be sure to watch your portion size. It is easy to overeat peanuts. 1 serving is equal to a ΒΌ cup and can be eaten instead of animal protein at a meal or snack.
Aren’t peanuts high in fat? Yes, peanuts are high in fat, but a good type of fat. Peanuts contain mainly monounsaturated fats, which are part of a healthy diet. Monounsaturated fats have been shown to reduce total and LDL cholesterol, while maintaining beneficial HDL cholesterol. A study published in the December 1999 American Journal of Clinical Nutrition showed that a diet of peanuts and peanut butter in a moderate fat diet was more effective than a low fat diet in lowering cardiovascular risk.
So is peanut butter okay? Yes, if it is all natural, but many peanut butters contain hydrogenated vegetable oils and have added icing sugar. Read the label of your peanut butter. The only ingredient should be peanuts, nothing else. Natural peanut butter is comes with the oil on top. The oil is supposed to be stirred in to help make the peanut butter smooth and easy to spread. Some people use a hand mixer to stir it in. Another option is to store the unopened jar at room temperature, upside down and let the oil mix through as it rises to the other end. I personally don’t like all the extra oil in my peanut butter so I pour it off and reserve it for stir-fries or Thai salad dressings. This way you have made the peanut butter lower fat without any processing.
One serving of peanut butter is 2 tablespoons.
100% all natural peanut butter can go rancid quickly if not properly stored. Keep your peanut butter in the fridge after opening.
For an alternative to the peanut butter and jam sandwich, try adding raisins, crushed pineapple, grated carrots or banana slices. I’ve even heard of peanut butter and pickle. Bon appetit!
Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!