Did you know that peanut butter, the “adored by millions, everyman’s staple”, contains neither butter nor nuts (peanuts are legumes) and originated as a health food of the upper classes? First created by Dr. John Harvey Kellogg for use in his sanitarium, it satisfied the need for a protein-rich food that did not have to be chewed. Wealthy spa guests popularized it among the well-heeled. A patent for peanut butter was granted to Dr. Kellogg on November 4, 1895 which is now celebrated as Peanut Butter Lovers Day in America. After the boll weevil devastated cotton production, George Washington Carver encouraged southern farmers to adopt peanuts as a replacement crop. With quantities of peanuts on the market, peanut butter was no longer just for the privileged and began to appear as a snack food. It was featured at the St Louis World’s Fair in 1904. Hydrogenation in the 1920s gave rise to our modern day peanut butter by stopping separation of oil and solids and extending the shelf life. The Food and Drug Administration gave peanut butter a food status in 1940.
Americans love peanut butter and consume approximately 65 million pounds of peanut butter each month. As beloved as peanut butter is, it has not escaped the perils of food industrialization with a spike in peanut allergies, deaths from salmonella contamination at processing plants, and concerns over its sugar, saturated fat, and sodium content.
With recent announcements from the National Institute of Health regarding peanut allergies in children, peanuts and peanut butter are back in the news and on the menu for infants and children. Despite the concerns, peanut butter is heralded as a healthy food. It’s packed with nutrition (protein, fiber, iron, Vitamins E and B6, potassium), has a high ratio of unsaturated to saturated fat ratio (heart-healthy monounsaturated fat), has a high satiety value, and potassium outweighs sodium in most. The downside to peanut butter might be the 190 calories, 16 grams (g) of fat, 7 g of carbohydrates for two tablespoons for those concerned about their waistline. If that is a concern, peanut butter powder may be a good alternative. An article published by Michigan State University discusses the pros and cons of powder. Further, studies show that peanut butter can actually help with weight loss.
Whether you’re a kid or otherwise, peanut butter is the perfect go-to food or on-the-go snack. Because peanuts and peanut butter have the enviable combination of fiber and protein that fills you up and keeps you feeling full longer, they fuel a workout, a starving tummy, a meal, or even a dessert.
Peanut butter is a very versatile ingredient; as such, there is no shortage of delicious ways to pack peanut butter into you day. Here are a few quick ideas for starters:
- Add PB to smoothies
- Make a PB and J (honey or fresh fruit) sandwich for lunch, workout, or after school snack
- Stir PB into yogurt
- Add PB to sauces or salad dressing
- Add PB to oatmeal for breakfast
- Spread PB on toast, pancakes, and waffles
- Bake a batch of peanut butter cookies for dessert
One can find more creative ways to enjoy peanut butter at PB My Way sponsored by the Southern Peanut Growers. For a fun twist on the everyday apple salad, try this family favorite:
Apple and Peanut Salad 
½ cup mayonnaise
¼ cup honey
¼ cup peanut butter
1 apple, cored and diced
1 carrot, grated
¼ cup celery, thinly sliced
¼ cup raisins
¼ cup chopped peanuts
Combine mayonnaise, honey and peanut butter. Stir in remaining ingredients and chill.
Note: half of the dressing mix is enough for our family and sometimes plain yogurt is substituted for the mayo.
What’s your favorite way to enjoy peanut butter?
Patricia, thanks for you comment. Yes, the whips are great and also contain less calories due to air incorporated into the product. A 2 tablespoon serving of the Jiff whip has 140 calories mostly from healthy fats and proteins. Regular pb has 180 calories. mg
This is very informative and useful post. Thanks for sharing!
Thank you for the positive feedback.