If you’re looking for a fresh way to pack more nutritious protein into your family’s meals, consider cooking with a plant-based protein such as peanuts or peanut butter.
You may think of peanuts as a tasty and convenient snack food – and they are – but peanuts and peanut butter are actually part of the protein food group.
In fact, peanuts and peanut butter have more protein than any other nut and are rich in healthy oils, fibre, vitamins, minerals and phyto-nutrients. Dietary guidelines have suggested at least two servings of peanuts a week as part of a healthy diet.
The family can enjoy these easy dishes that show how simple it is to create delicious meals using peanuts, in everything from sides to main dishes to desserts.
You can also find more recipes featuring protein-rich peanuts and peanut butter at gapeanuts.com.
– Family Features
Asian Peanut Slaw
- 1 can (397g) mandarin oranges
- 1/4 cup Asian sesame dressing
- 2 tbsp creamy peanut butter
- 1/4 tsp crushed red pepper
- 1/2 cup coarsely chopped dry-roasted peanuts
- 1 bag (170g) three-colour deli slaw mix chow mein noodles
- Drain the juice from the mandarin oranges into a mixing bowl and put the oranges aside for later.
- Add the dressing, peanut butter and red pepper, and whisk until well-blended. Add the peanuts, oranges and coleslaw mix, and toss until they are thoroughly coated. Garnish with chow mein noodles before serving.
Peach Peanut Salsa
- 1454g can of ripe firm peaches, pitted and cut into 1.5cm pieces
- 2 medium plum tomatoes, seeded and chopped
- 85g lightly salted dry-roasted peanuts
- 1/3 cup chopped white onion
- 1/2 jalapeno pepper, seeded and finely chopped
- 2 tbsp lime juice
- 2 tbsp chopped cilantro
- 1/4 tsp salt
- In a bowl, combine the peaches, tomatoes, peanuts, onion, jalapeno, lime juice, cilantro and salt. Mix well and let the mixture stand for at least 30 minutes before serving.
Beef Kebabs with Peanut Sauce
- 2 tsp curry powder
- 2 tsp dark sesame oil
- 1 tbsp lime juice
- 1 tbsp light brown sugar
- 1 tsp chili powder, divided
- 1 1/2 tbsp soy sauce, divided
- 1 454g beef fillet, cut into 2.5cm cubes
- 1/2 small onion, grated
- 1 cup coconut milk
- 8 tbsp crunchy peanut butter
- 8 skewers assorted vegetables (optional)
- In a bowl, mix the curry powder, sesame oil, lime juice, one tablespoon of brown sugar, 1/2 a teaspoon of chili powder and one tablespoon of soy sauce. Add in the beef cubes and toss to evenly coat.
- Cover and leave in the fridge to marinate for at least 30 minutes, or overnight.
- Soak the skewers in the water and heat the grill to a medium-high heat.
- Before cooking the beef, mix the remaining chili powder, the rest of the soy sauce, two teaspoons of brown sugar, the onion, the coconut milk and the peanut butter in the saucepan. Stir the sauce frequently over a medium heat until it simmers. Cover and remove from the heat but keep warm.
- Thread the beef cubes on the skewers. Add your favourite vegetables to skewers before cooking, if desired. Grill the kebabs on a medium-high heat for about 7-10 minutes. Serve with a warm peanut dipping sauce.