Guest Post by Melissa Davila, B.S. Nutrition, Dietetic Intern
March is an AWESOME month! Why you ask?
It’s NATIONAL PEANUT MONTH!!
Take the time this month to celebrate and have a peanut-y snack mix or make peanut butter cookies. Or even be adventurous and try a Thai dish that has peanut sauce. Peanuts are fantastic as a snack, in a recipe and of course for their nutritional value. We’ve gathered easy recipes that would work well for breakfast.
Who Should Eat Peanuts? Everyone!
Peanuts have compounds such as phenolic acids, resveratrol, phytosterols, and flavonoids that block the absorption of cholesterol. Research shows that daily peanut intake reduces total serum cholesterol and triglyceride levels in people who have high levels.
- For those who want to eat MORE PLANT PROTEIN: peanuts carry additional components that have positive health benefits like fiber and unique bioactives. They are high in arginine, an amino acid, which is one of the building blocks of protein. This amino acid is a precursor to nitric oxide, a compound that expands your blood vessels. Nitric Oxide is thought to help decrease blood pressure.
- Peanuts for MAINTAINING WEIGHT: Several studies have shown that eating peanuts (and other nuts) frequently (>2 x week) have a lower risk of obesity and are less likely to gain weight. Eating nuts or peanut butter about 5 times a week decreased risk of type 2 diabetes in several studies.
- Peanuts for PREGNANT WOMEN: Peanuts have protein, which helps in proper growth and development of the fetus. The iron in peanuts helps prevent anemia. Many women get pregnancy brain, when you tend to forget things. ( Yes–it happened to me!) But there’s good news because peanuts have vitamin B3, which boosts memory power and brain functioning. Peanuts also contain folic acid and other hard-to-get minerals that can really boost a mom’s nutrition.
- Peanuts for CHILDREN: nutrient dense peanuts have amino acids, vitamins and minerals to help in their growth and development.
What About Allergies?
- The new trend in allergy prevention is to introduce allergens VERY EARLY. A recent study found that non-allergic moms-to-be who ate peanuts or tree nuts five times a week were less likely to have a baby with a nut allergy. The new thinking is that introducing foods early might help an infant build a tolerance to them, lowering the risk of allergies.
- BABIES can also benefit from peanuts. New guidelines say babies at high risk of developing a peanut allergy should be given food containing ground peanuts or peanut butter around 6 months of age, a departure from the idea that they should be kept away from peanuts until they are 3 years old. Infants who regularly consumed peanut-containing foods early in life had reduced the risk of developing an allergy by 81 percent.
- Caution: nuts and nut butters can be a choking hazard for children and babies. Thin peanut butter with applesauce or banana to make it easier to eat and avoid giving whole nuts to children younger than 4, says the American Academy of Pediatrics.
Arya, S. S., Salve, A. R., & Chauhan, S. (2016). Peanuts as functional food: A review. Journal of Food Science and Technology, 53(1), 31-41. doi:http://dx.doi.org.prx keiser.lirn.net/10.1007/s13197-015-2007-9
Young MC. Taking the leap earlier: the timing of tolerance. Curr Opin Pediatr. 2015 Dec;27(6):736-40.
Arya SS et al. Peanuts as functional Food: a Review. J Food Sci Technol. 2016 Jan;53(1):31-41.
Bes-Rastrollo M., et al. Prospective study of nut consumption, long-term weight change, and obesity risk in women. Am. J. Clin. Nutr. 2009;89:1913–1919.
Jiang R., et al.. Nut and peanut butter consumption and risk of type 2 diabetes in women. J. Am. Med. Assoc. 2002;288:2554–2560.
Sicherer SH. New guidelines detail use of ‘infant-safe’ peanut to prevent allergy. American Academy of Pediatrics, AAP News; January 2017.
Learn more about preventing food allergies: FoodAllergy.org .
And Now for The 25 Recipes…
Developed by Registered Dietitians Nutritionists
These ENERGY BITES with no added sugar are from Jessica Gust, RDN make a great grab and go breakfast.
This BANANA PEANUT BUTTER SNACK BITES recipe comes from Kelly Jones, MS, RD, CSSD and can also be eaten on the run.
This Pumpkin Peanut Butter Chocolate Chip Energy Balls comes from Jessica Ivey, RDN
This PEANUT BUTTER BANANA SMOOTHIE comes from Triad to Wellness by Kathy Siegel, MS, RDN, CDN and Tracee Yablon Brenner, RDN, CHHC
This fun smoothie adds vegetables! This VEGAN WILD BLUEBERRY CAULIFLOWER SMOOTHIE also comes from Amy Gorin’s, RDN website
This filling PEANUT BUTTER BANANA OATMEAL SMOOTHIE, comes from Your Choice Nutrition website by Brittany Poulson, RDN, CDE
This unique twist on sweet potatoes comes from registered dietitian Jessica Ivey, RDN BREAKFAST STUFFED SWEET POTATOES.
This PEANUT APPLE TOASTIE comes from the National Peanut Board
This CHOCOLATE PEANUT BUTTER YOGURT recipe comes from Tasty Balance Nutrition by Lindsey Pine, RD
A great breakfast idea is OVERNIGHT OATS, this recipe comes from Ashley Munro, RD
This PB&J OVERNIGHT OATS WITH PEANUT MILK recipe comes from Caroline Young Bearden, MS, RD, LD, RYT
This Loaded Blueberry Peanut Butter Oatmeal recipe comes from Kelli Shallal, RD
This PEANUT BUTTER BANANA CHIA PUDDING, will keep you full! It comes from The Oregon Dietitian by Megan Byrd, RD
This yummy EASY YOGURT BOWLcomes from the Nourish Nutrition Blog by registered dietitian Rebecca, RD
This CHOCOLATE PEANUT BUTTER CAULIFLOWER OATMEAL, comes from registered dietitian Lindsay Livingston, RD
This APPLE AND PEANUT BUTTER BAKED OATMEAL recipe comes from registered dietitians Erin, RD and Dara, RD
MUFFINS AND BARS
These FLOURLESS PEANUT BUTTER, BANANA CHOCOLATE CHIP MUFFIN RECIPE, are a great snack and they come from registered dietitian
Sarah Remmer, RD
These CHOCOLATE PROTEIN MUFFINS would be perfect for an after-school snack for kids…this recipe comes from registered dietitian Bracha, RD
This NO BAKE CHOCOLATE PEANUT BUTTER BARS recipe comes from registered dietitian Emily, RD
These 5-INGREDIENT HIGH PROTEIN ENERGY BARS, comes from website Knoll’s Korner by registered dietitian nutritionist Tawnie, RDN
These PEANUT BUTTER CEREAL BARS come from Elizabeth Ward, MS, RD
This PEANUT BUTTER AND BANANA SUSHI recipe come from registered dietitian Lauren Harris-Pincus, MS, RDN
These CHOCOLATE PEANUT BUTTER SQUARES come from BeeKay Nutrition by registered dietitian Bracha, RD
Dessert time! This HEALTHY PB-CHOCOLATE CAKE BARS come from the brilliant mind of registered dietitian Edwina Clark, RD
This creamy dessert, BANANA FUDGE VEGAN ICE CREAM, comes from the website Nutrition Starring YOU run by registered dietitian
Lauren Harris-Pincus, MS, RDN
Hope you enjoy! All the recipes look YUMMY and protein packed!
Hi everyone! My name is Melissa Davila and I am currently a Keiser University dietetic intern. I first became interested in nutrition in high school because I tried every diet known to man. Through my teens I always struggled with my weight and had a poor self-image. However, once I got to college, I was clueless as to what I wanted to do and when I found dietetics in the course catalog, I knew that was what I was meant to do. I look forward to helping people lead a healthy life and becoming a dietitian.