HERE are some ways to incorporate peanut butter into recipes to make them healthier – just choose a spread made with only peanuts.
SPREAD peanut butter on to breakfast pancakes in place of golden syrup. Each tablespoon swap cuts out nearly 3 tsp of sugar and adds 3.8g protein and 1g fibre.
CUT your saturated fat intake by swapping sour cream for peanut butter to make a satay dip (this provides 0.9g fat per tbsp compared with 1.7g) for chicken. To make the satay sauce (serves two), add a splash each of soy sauce, water and rice vinegar to 75g peanut butter and blend.
SWAP 100g butter in a batch of 12 biscuits for 50g peanut butter and 3 tbsp rapeseed oil. Per biscuit, you’ll slash levels of saturated fat from 4g to 1g. Plus it adds a nice, mild, nutty flavour.
FOR healthier ice-cream, blend 125g peanut butter with a banana, 3 tbsp sweetener (e.g. stevia), 20g dark chocolate chips and freeze.
Instead of the 5.5g saturated fat and 10.5g sugar you’ll find in a scoop of Ben & Jerry’s Peanut Butter Cup ice-cream, this supplies around 2.5g saturated fat and 5.3g sugar (the natural kind, from peanuts) — although calories are comparable.
