Peanuts, or groundnuts as they are sometimes called because they grow underground, are a favorite high energy food. They have been popular in the U.S. since 1870 and are a very popular menu item and staple around the world. Peanut butter was introduced as a health food at the St. Louis World’s Fair in 1904. Peanuts, especially when combined with grains or beans such as in a peanut butter sandwich, are a very good source of protein. Peanuts can be eaten as snack nuts or used as ingredients in cooking. Peanuts are sold raw, green, roasted in the shell, or unshelled. Raw peanuts should not be consumed in large quantities until they are roasted or boiled as they contain an ingredient which, unless deactivated by heat, will interfere with the body’s use of other nutrients.
Peak Time: August – October
Average Price: $2.99 per pound, unshelled, raw
Tips for Selection and Storage: For raw green peanuts, look for shells that have no cracks or holes or any sign of mold. Peanuts can be bought shelled, but they will not last as long as unshelled nuts. Store raw peanuts in the refrigerator.
Tips for Preparation: Peanuts can be purchased raw or roasted (in their shells or unshelled). Raw peanuts which can be roasted or boiled at home are a good buy nutritionally. Raw peanuts should be boiled in slightly salted water. Natural (not hydrogenated) peanut butter brands are common and preferred, although this is left to taste. Fresh peanut butter can be made at home using roasted and skinned peanuts. These can be ground in a blender or food processor with the addition of 1 tablespoon peanut oil for each ½ pound of shelled peanuts. Homemade or natural peanut butter will separate leaving an oil layer on top. Mix and then refrigerate. If it separates, simply stir and use.
Nutritional Highlights: Peanuts are an excellent source of protein and monounsaturated fatty acids which are heart healthy. Peanuts are a good source of dietary fiber, vitamin E, niacin, folic acid and manganese especially if they are eaten with the skin on. Peanuts are also a veritable gold mine of phytonutrients, including resveratrol, found in red grapes and wine and isoflavones found in soy beans. The amount of antioxidants found in peanuts are equal to those in blackberries and strawberries, and are far richer in antioxidants than apples, carrots or beets.
For a recipe for peanut butter hummus, click here.
