Peanut butter is increasingly included in diets, being a satisfying food with numerous benefits for the body. In short, peanut butter recipes help normalize blood pressure, treat fungal infections, maintain a healthy heart and lower blood sugar. Peanut butter has a high content of vitamins, minerals, proteins and antioxidants. If you have ever felt any reservations about peanut butter recipes, find out that this food represents an investment in your immune system.

Contents:

1. Peanut butter recipes to boost your immune system

1.1. Peanut butter recipes for breakfast

1.2. Peanut Butter Cookie Recipes 

2. Salted Peanut Butter Recipes for Vegetarians and Meat Lovers

3. Peanut butter snacks with energy for between meals

1. Peanut butter recipes to boost your immune system

Peanut butter recipes give your body potassium, calcium, iron, magnesium, vitamin B6 and another great thing: zero cholesterol! Proteins are converted into amino acids, essential elements in the cell regeneration process. Peanut butter normalizes blood sugar levels, making it a healthy option even for diabetics.

Why is it worth trying recipes with peanut butter? Because the food has proven to be a good help in diets. The high content of healthy fats and proteins provides that feeling of satiety, which is why the need to serve snacks or sweets between meals decreases significantly.

Can a tasty and filling food help with weight loss? Of course, if the diet is correlated with sports and protein foods that help with the calorie deficit. The magnesium and proteins in peanut butter help with muscle development. The phosphorus in peanut butter strengthens muscles, energizes and maintains healthy bones.

Vitamin B3 regulates blood pressure, reduces triglycerides, raises good cholesterol levels and improves skin health. Also, the presence of beta-sitosterol balances cortisol levels, strengthening resistance during times of stress.

There are dozens of peanut butter varieties on the market today. However, if you want to enjoy the nutritional benefits of peanut butter, then look for varieties without sugar, gluten, oils or preservatives.

Here's what you need to keep in mind before trying peanut butter:

• The correct consumption is a maximum of two teaspoons daily. If you are on a weight loss diet, then limit yourself to just one;
• Healthy peanut butter contains nothing but peanuts. So read the product label carefully;
• It doesn't taste sweet, but if mixed with other ingredients it can become a healthy and satisfying dessert;
• It is recommended to be consumed before physical exertion, due to the calorie intake that provides the body with a lot of energy;
• Peanut butter contains healthy fats that reduce cravings for sweets.

1.1. Peanut butter recipes for breakfast

How to eat peanut butter correctly? Most people probably resort to the classic solution: with a spoon in the jar. Like any other food, peanut butter should not be consumed excessively, as it can harm the body. The most recommended are recipes with peanut butter along with other beneficial ingredients that can be served for breakfast.

• Smoothies

Are you going to workout or do you need a healthy source of energy for your body? Treat yourself to a protein smoothie based on protein peanut butter with a few simple ingredients. You can consume the protein peanut butter smoothie before starting the day, during work breaks, and before workouts.

Ingredients:

• 1 tablespoon of peanut butter;
• 1 teaspoon of protein powder;
• 1 cup of milk;
• 2-3 ice cubes;

Mix the ingredients in a blender and... voila, you have a delicious drink with a major nutritional intake. Optionally, you can add fruit. For example, a single banana increases potassium intake and raises energy levels for several hours.

Did you know that there are diet-friendly sweets? It sounds paradoxical, but if you know how to choose and combine the necessary ingredients, the result will pamper your taste buds without compromising your weight loss regimen. Try peanut butter snacks to satisfy your sweet tooth.

• Peanut butter pancakes

Pancakes are classic desserts that everyone loves, from young to old. Whether you approach the standard recipes or choose the version with protein pancake mix , the result will be exceptional in combination with peanut butter. The mix used for protein pancakes contains 0% sugar and healthy proteins, which makes it the favorite dessert of athletes, vegans or vegetarians. Spread the pancake with a teaspoon of peanut butter and add small banana slices.

For variety, replace peanut butter with sugar-free jam, sugar-free fruit purees, or other butters , such as almond or cashew, for creative desserts, energizing breakfasts, or snacks during study breaks.

• Peanut butter and honey bars

Ingredients:

• 150 g oatmeal;
• 60 honey;
• 70 g butter;
• 70 g peanut butter;

Preparation method:

Preheat the oven to 180 degrees Celsius. In the meantime, put a saucepan on the fire to melt the honey and regular butter. When the melted ingredients have become a paste, add the oats, peanut butter and mix slowly. Pour the mixture into the pan and leave it to bake for 10-20 minutes. When the appearance becomes golden, turn off the oven, remove the pan and let it cool. When it's ready, you can cut the composition into squares.

Note! Instead of classic oats, you can start consuming protein oats from the no-sugar-added foods and snacks series.

• Oatmeal cookies

Ingredients:

• 1 cup of oatmeal;
• 1 cup of sugar;
• 1 cup of flour;
• 3 tablespoons of butter;
• ½ cup of dried fruit;
• 1 cup of peanut butter;
• 2 eggs;
• 1 teaspoon of vanilla extract;
• a little salt;

Preparation method:

A weekend with friends is coming up and you need some simple peanut butter cookie recipes to wow them? Nothing could be simpler!

The oven should be preheated to 220 degrees Celsius. In the meantime, add the oatmeal to the blender and after a few seconds add the sugar and dried fruit. Using the mixer, mix the regular butter with the peanut butter. When you get a paste of these ingredients, start adding the eggs, vanilla extract and salt powder. The last step is to incorporate the oatmeal powder using the mixer. Form small cookies from the resulting mixture and leave them in the oven for about 10 minutes.

If you prefer fluffier cookies, add baking powder to the recipe. For a festive touch, you can decorate the cookies with chocolate-covered protein balls, chocolate-covered almonds or hazelnuts, and other types of sugar-free, healthy sweets .

1.2.Peanut Butter Cookie Recipes

Do you love cookies and want to try new recipes? Great! Classic cookies have a special charm, but nothing is stopping you from discovering innovative peanut butter cookie recipes.

• muffins

What would a plate of cookies, biscuits, and muffins, all with peanut butter, look like? Forget about store-bought sweets with high sugar and preservatives! Start experimenting with sweet recipes from the comfort of your own kitchen and enjoy the results.

Ingredients:

• 2 tablespoons peanut butter;
• 200 g flour;
• Baking powder;
• 200 ml of water;
• 1 rum essence;
• 2 tablespoons of cocoa;

The first step of the process begins with mixing the butter, baking powder, flour, sugar and cocoa powder. Mix slowly until you get a paste and then slowly add water and, finally, the essence. Fill the muffin tins with this dough. Then, leave the tray in the oven for 20 minutes. Finally, decorate them with chocolate protein balls or small pieces of almonds.

• brownies

Blackberries are traditional cookies, always present on holiday tables. But this time, try a peanut butter cookie recipe, without sugar.

Ingredients:

• 80 g oat flour;
• 140 g butter;
• peanut butter;
• 1 tablespoon of cocoa;
• 2 eggs;
• 65 g Xylitol or brown sugar, according to preference;
• 200 g of dark chocolate;

Preparation method:

Preheat the oven to 180 degrees Celsius. Cover the tray with baking paper or you can grease it with butter. Melt the chocolate with the butter, add the sugar and mix slowly. Let it cool a little and then add the eggs, cocoa powder and flour. Start mixing slowly again until a dough forms. Spread it in the tray, and put the peanut butter on top. The baking time varies between 30-40 minutes, depending on the oven. Finally, remove the tray, let it cool and then you can cut it into squares.

• Caramel

Caramels are a must-have in the healthy peanut butter recipes category. Although for most people these sweets are calorie bombs and the main enemy of dental health, nature offers some more nutritious and, obviously, healthier alternatives.

Ingredients:

• 200 g pitted dates;
• 500 ml of hot water;
• 2 tablespoons peanut butter;
• 1 teaspoon agave syrup;

Preparation method:

Place the dates in a large bowl and pour hot water over them. Let them soak for 10 minutes, then add them to the blender. Pour the syrup and peanut butter over the dates. Turn on the blender and blend the ingredients until they turn into a paste. Prepare a baking dish with baking paper, add the cream and close the container. Put it in the freezer for 1-2 hours. When you take the dish out of the freezer, you can sprinkle small pieces of almonds, hazelnuts, pistachios or protein chocolate.

• Candy

Ingredients:

• 1 banana;
• peanut butter;
• 15 g coconut oil;
• 50 g protein chocolate;
• protein jam;

Preparation method:

Cut the bananas into 2 cm thick slices. The inside of each slice must be hollowed out so that it can be filled with jam and then covered with peanut butter. Place the candies in the tray at a distance of at least 5 mm, so that they keep their shape and do not stick together. Place the tray in the freezer for 2 hours. Prepare a topping of coconut oil and chocolate. When the candies have cooled sufficiently, cover them with the prepared topping and leave them in the refrigerator until they harden.

• Peanut butter cookies

Ingredients:

• 200 g flour;
• 100g sugar;
• 1 yolk;
• 80 g peanut butter;
• 1 tablespoon of cocoa and 1 teaspoon of cinnamon (optional);

Preparation method:

For the peanut butter cookie recipe, take a bowl and start mixing the butter and sugar until it forms a paste. At that point, add the egg, cinnamon, cocoa powder, and finally the flour.

Use 1 sachet of baking powder and a pinch of salt to make the biscuits fluffier. With a wooden spoon, first rub the butter with the sugar and peanut butter until you get a fluffy and smooth cream. Then mix the resulting paste with egg, sugar, cocoa, cinnamon and, finally, baking powder, mixed with flour. If you prefer biscuits with a softer texture, introduce grandma's secret and name into the recipe: cake ammonia. If you can't stand the pungent smell of ammonia, then you could try baking soda previously extinguished in vinegar or lemon juice. The amount of baking soda is the same as when using ammonia. Usually, 3.5 grams of ammonium are used for a quantity of 200 grams of flour. Baking soda is an inspired alternative to the classic ammonium, but keep in mind that the biscuits will not come out as tender.

The mixture should have the consistency of a dough at the end, which you should leave in the refrigerator for at least half an hour. When it has cooled down enough, start cutting it and forming biscuit patterns by hand. When the shapes are ready to bake, put the tray in for about 15 minutes.

After you take the cookies out of the oven, you can decorate them with small pieces of almonds, hazelnuts or walnuts. After you've tried peanut butter cookies, swap out the protein butter in the recipe for something new. At family dinners or holidays, surprise your guests and prepare cookies with sugar-free pistachio butter or chocolate-flavored peanut butter.

• Ice cream

Ingredients:

• 2 bananas;
• 50 ml of milk;
• 2 tablespoons peanut butter;
• protein biscuits;

Preparation method:

Another popular peanut butter treat is none other than ice cream. How do you start the recipe? Cut small slices of banana and leave them in the freezer overnight or until they are completely frozen. Then take them out and blend them until you get a paste.

Add the milk and mix again. Crush the cookies. Place the ice cream in bowls and add the protein cookies and peanut butter. You can mix the paste with the butter and sprinkle on top of the cookies. The bowls should be left in the freezer for a few hours before serving. Choose healthy flavors and sweeteners instead of classic sugar. For example, did you know that Xylitol is a sweetener that is naturally found in fruits, vegetables and certain plants? Natural sweeteners reproduce the sweetness of traditional sugar 1-1, with the difference that they contain no calories, do not develop cavities and are also suitable for diabetics.

2. Salted Peanut Butter Recipes for Vegetarians and Meat Lovers

Peanut butter is a versatile ingredient that easily adapts to any culinary recipe. If you want to cook something special for lunch or dinner, then try one of the many salted peanut butter recipes for carnivores or vegetarians, as the case may be.

• Peanut butter chicken

Ingredients:

• 1 kg of chicken breast;
• 5 cloves of garlic;
• 1 cup of milk;
• 2 teaspoons of ginger;
• 2 tablespoons soy sauce;
• 2 tablespoons of honey;
• 1 squeezed lemon;
• 1/3 cup salted peanut butter;
• 1 tablespoon sesame oil;

Preparation method:

Cut the chicken breast into cubes and then brown them in a hot pan with oil. If you want to improve the recipe, then use cooking spray without preservatives, dyes or flavors. Mix the rest of the ingredients separately in a bowl until you get a cream. Cover the pieces of meat with this and leave under the lid on low heat for half an hour.

• Creamy pumpkin curry soup with salted peanut butter

Creamy soups are very popular among people who are focused on a healthy lifestyle. One of the most popular vegan recipes with peanut butter is pumpkin curry cream soup.

Ingredients:

• 2 teaspoons of olive oil;
• 300 ml coconut milk;
• 2 tablespoons salted peanut butter;
• 3 cloves of garlic and one onion, finely chopped;
• 2 cans of pumpkin puree;
• 1 teaspoon of cumin, salt, pepper and sweet paprika;
• 1 tablespoon of chopped ginger;
• 3 tablespoons curry paste;
• 3 cups of vegetable soup;

Preparation method:

Sauté the finely chopped onion in olive oil or grease the pan with cooking spray. After 2 minutes, add the ginger and sauté together with the garlic. After another 2 minutes, pour in the curry paste and mix gently. In a bowl, mix the salted peanut butter with ½ cup of vegetable broth, and then pour the mixture over the curry paste. Mix well, then incorporate and mix with the spices, pumpkin puree and 2/3 of the vegetable broth. While mixing, gradually add the milk and continue mixing until the mixture becomes consistent. Boil the mixture for 4-5 minutes. Before serving the soup, add a little fresh basil.

• Sweet potato stew with salted peanut butter

Ingredients:

• 1 tablespoon of olive oil;
• ½ cup salted peanut butter;
• 6 glasses of vegetable soup;
• 4 cloves of garlic;
• 1 sweet potato;
• 1 onion;
• 1 teaspoon of ginger;
• 1 teaspoon cumin;
• 1 teaspoon of paprika;
• 200 g broth;
• 1/4 teaspoon of paprika;
• broth (about 200 g);
• 1/2 cup of natural peanut butter;
• 6 glasses of vegetable soup (or water with natural vegetable and brewer's yeast flakes);
• chopped vegetables (spinach, arugula, kale, etc.);
• 4-6 cups of chopped green leaves (kale, spinach, arugula, mizuna, etc.).

Preparation method:

In a hot pan with olive oil, start sautéing the ginger, onion and garlic. Dice the sweet potato and mix it in the pan with the paprika and cumin. Let it cook for 3-4 minutes. Then add the broth, vegetable soup, salted peanut butter, mix and let it cook with the lid on. Add the chopped greens, while continuing to mix for 4 minutes.

3. Peanut butter snacks with energy for breaks between meals

Peanut butter snacks are the perfect way to revitalize yourself during work breaks when you feel fatigue setting in. Give yourself a well-deserved break and enjoy peanut butter snacks that keep fatigue at bay. Use a natural peanut butter, without sugar and preservatives, and then create different breakfasts every morning.

• Expanded washers

Do you like wheat or puffed rice rolls? If you've been eating them with jam or honey until now, now's the time to change your morning routine. Choose two rolls to spread with plain peanut butter or chocolate or cookie flavor. Then personalize them with banana slices and optionally, you can sprinkle chia seeds on top.

• Oatmeal with peanut butter

Ingredients:

• 2 cups of water;
• 1 cup of oats;
• 2 tablespoons peanut butter;
• 2 teaspoons of honey;
• ½ teaspoon cinnamon powder;
• 2 teaspoons of ground seeds;

Preparation method:

Want a simple peanut butter recipe to revitalize you on a busy day? Try combining it with oatmeal, and your immune system will thank you.

Bring water with salt to a boil. When the water starts to boil, add the oats and stir for 5 minutes. Pour the cooked oats into two bowls. In each bowl, add a tablespoon of peanut butter and the rest of the ingredients. For an invigorating flavor, you can add apple slices that increase energy levels and provide the body with more antioxidants.

• Banana and peanut butter sandwich

Have you often noticed the combination of peanut butter and bananas in various recipes? This formula is not a coincidence. The ingredients are used together, due to their particularly high nutritional value. Thus, you can start your day with a pancake or a simple banana and peanut butter sandwich recipe, and the energizing effect will be present for several hours.

Ingredients:

• toasted or fresh bread;
• 1 tablespoon of peanut butter;
• 1 banana;
• protein jam for topping;

Preparation method:

Making a sandwich has never been a philosophy and it never will be, even if you customize the recipe. Spread each slice with a layer of peanut butter, place banana slices and top with a little protein jam for a perfect result.

Peanut butter is as versatile as many other staples in your kitchen. It's worth keeping a variety of peanut butters on hand, whether plain, salted, or flavored. This way, you always have a healthy ingredient on hand that allows you to customize traditional recipes with a different taste and a higher intake of fiber and minerals.

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