Healthy Foods & Recipes: Peanut Butter

4 Healthy Reasons to Eat Peanut Butter

1. Rich in Protein & Healthy Fats – Peanut butter is an excellent source of plant-based protein and heart-healthy monounsaturated fats, which help maintain energy levels and support muscle growth.
2. Supports Heart Health – It contains resveratrol, a plant compound linked to reducing inflammation and lowering the risk of heart disease. The healthy fats in peanut butter also help improve cholesterol levels.
3. Packed with Essential Nutrients – Peanut butter is a good source of vitamin E, magnesium, potassium, and fiber, all of which contribute to overall wellness, including brain health and digestion.
4. Helps with Satiety & Weight Management – The combination of protein, fiber, and healthy fats in peanut butter helps keep you full longer, reducing unhealthy snacking and aiding in weight control.

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What Kind of Peanut Butter to Buy?

• Look for Minimal Ingredients – The best peanut butter should have just one or two ingredients: peanuts and possibly a pinch of salt. Avoid added sugar, hydrogenated oils, and artificial preservatives.
• Go for Natural or Organic – These options ensure fewer additives and higher-quality peanuts. Natural peanut butter may separate (oil on top), but a quick stir makes it smooth again.
• Avoid “Reduced-Fat” Versions – They often contain added sugars and fillers to compensate for the removed fat, making them less healthy than regular peanut butter.
• Opt for Unsweetened & Unsalted – This allows you to control the salt and sugar content in your meals while keeping it as healthy as possible.

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Healthy Tex-Mex Peanut Butter Recipe: Spicy Peanut Butter & Black Bean Tacos

A fusion of Tex-Mex flavors with a creamy, spicy peanut sauce that enhances the black beans and veggies!

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• ½ cup natural peanut butter (unsweetened)
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 jalapeño, finely chopped (seeds removed for less heat)
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon chili powder
• ½ teaspoon cayenne pepper (optional for extra spice)
• ½ cup vegetable broth or water
• Juice of 1 lime
• ½ teaspoon salt
• 1 cup shredded cabbage or lettuce
• ½ cup diced tomatoes
• ¼ cup fresh cilantro, chopped
• 8 small corn tortillas
• Optional toppings: Avocado slices, crumbled cotija cheese, hot sauce

Instructions:

1. Prepare the Peanut Sauce: In a small bowl, whisk together peanut butter, lime juice, and vegetable broth until smooth. Set aside.
2. Sauté Aromatics: In a large skillet, heat olive oil over medium heat. Add diced onion, garlic, and jalapeño. Sauté for 3-4 minutes until fragrant.
3. Cook the Beans: Add black beans, cumin, smoked paprika, chili powder, and cayenne. Stir well and cook for another 3 minutes.
4. Incorporate the Peanut Sauce: Pour the peanut butter mixture over the beans and stir until everything is well coated. Let it simmer for 2-3 minutes to thicken.
5. Assemble the Tacos: Warm the corn tortillas. Fill each tortilla with the peanut butter-black bean mixture, then top with shredded cabbage, diced tomatoes, and fresh cilantro. Add avocado slices and crumbled cotija cheese if desired.
6. Serve & Enjoy: Drizzle with hot sauce for an extra kick and enjoy these unique, protein-packed Tex-Mex tacos!

This dish balances protein, fiber, and healthy fats while delivering bold, spicy flavors!