Healthy Foods & Recipes: Peanuts

1. Rich in Plant-Based Protein
   • Peanuts are an excellent source of protein, making them a great option for vegetarians and those looking to build muscle or maintain a high-protein diet. They provide all nine essential amino acids, though in lower amounts compared to animal proteins.
2. Heart Health Benefits
   • Peanuts contain heart-friendly monounsaturated and polyunsaturated fats that help lower LDL (bad) cholesterol while boosting HDL (good) cholesterol. They also contain resveratrol, an antioxidant linked to improved heart health.
3. Supports Brain Function
   • Peanuts are packed with vitamin E, folate, and niacin, which contribute to cognitive function and help prevent age-related mental decline. The healthy fats in peanuts also promote brain health by supporting cell membrane integrity.
4. Aids in Weight Management
   • Despite being calorie-dense, peanuts can aid in weight management because they promote satiety and reduce hunger. Their combination of protein, fiber, and healthy fats helps keep blood sugar stable and reduces cravings.

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Healthy Peanut Recipe: Spicy Thai Peanut Quinoa Bowl

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cup shredded red cabbage
• 1 cup julienned carrots
• 1 cup chopped bell peppers (red, yellow, or green)
• ½ cup edamame or chickpeas
• ¼ cup green onions, chopped
• ¼ cup fresh cilantro, chopped
• ¼ cup roasted peanuts (unsalted), chopped

For the Peanut Sauce:

• 3 tbsp natural peanut butter
• 2 tbsp lime juice
• 1 tbsp low-sodium soy sauce or tamari
• 1 tsp grated ginger
• 1 tsp sriracha (adjust to taste)
• 1 tbsp maple syrup or honey
• 1–2 tbsp warm water (to thin out the sauce)

Instructions:

1. Cook Quinoa – In a pot, bring 2 cups of water (or broth) to a boil. Add the quinoa, reduce heat, and simmer for 15 minutes until the liquid is absorbed. Fluff with a fork and let cool.
2. Prepare the Sauce – Whisk together peanut butter, lime juice, soy sauce, ginger, sriracha, maple syrup, and warm water until smooth.
3. Assemble the Bowl – In a large bowl, combine the cooked quinoa with cabbage, carrots, bell peppers, edamame (or chickpeas), and green onions.
4. Drizzle & Toss – Pour the peanut sauce over the bowl and toss everything together until well coated.
5. Top & Serve – Garnish with cilantro and chopped roasted peanuts. Enjoy warm or chilled!

This high-protein, fiber-rich, and nutrient-dense bowl makes for a delicious and healthy meal that keeps you full and energized! 😊

Source: ChatGPT