The power of peanut butter

Thursday, November 1, 2018

By: Jeff Ash

Bowl of peanut butter surrounded by peanuts

November has arrived, but you’ll find no pumpkin spice and no Thanksgiving turkey here.


Instead, we’re celebrating National Peanut Butter Lovers Month!


Peanut butter is a great source of protein, fiber, vitamins and minerals, which makes it a great snack.


However, peanut butter is high in fat and calories, at 188 calories and 16 grams of fat per two-tablespoon serving. Each of those two-tablespoon servings has 7.7 grams of protein, 6.9 grams of carbohydrates and 2.6 grams of dietary fiber. That’s 10 percent of the recommended daily fiber intake for women and 7 percent of the recommended daily intake for men.


The healthiest kind of peanut butter is minimally processed, with peanuts as the sole ingredient, and little to no added sugar, salt or hydrogenated fats.


Here are two ways to use peanut butter beyond the traditional PB&J sandwich.


Spicy Peanut Sauce

Let’s start with Spicy Peanut Sauce. If you want to go bold for Thanksgiving, you can coat your turkey with it, or you can just dip your drumstick into it.


Preparation time: 5 minutes. Makes about 1½ cups.



½ cup creamy peanut butter

¼ cup hot water

2 tablespoons Thai red curry paste

2 tablespoons palm sugar or light brown sugar

2 tablespoons Sriracha sauce

1 tablespoon soy sauce

1 tablespoon rice vinegar

1 tablespoon freshly squeezed lime juice from 1 lime

1 teaspoon finely minced garlic

½ teaspoon red pepper flakes

2 scallions, thinly sliced

Kosher salt, to taste



In a medium bowl, whisk together peanut butter and hot water.

Stir in curry paste, sugar, Sriracha sauce, soy sauce, vinegar, lime juice, garlic, red pepper flakes and scallions. Season with salt to taste.

Use immediately or store in an airtight container in refrigerator for up to two weeks.


Source: Serious Eats


Chocolate Peanut Butter Banana Smoothie

Doesn’t everyone love peanut butter and chocolate? If that’s you, enjoy this Chocolate Peanut Butter Banana Smoothie, which is full of vitamins and protein. It’s great for breakfast or as a snack.



1 cup milk

2 cups non-fat vanilla Greek yogurt

2 ripe bananas

¼ cup creamy peanut butter

2 tablespoons chocolate syrup (more for garnish optional)



Place all ingredients in blender and cream until smooth.  

Pour into cup and swirl a little more chocolate syrup if desired.


Source: Caramel Potatoes

© 2020 BayCare Clinic.

All Rights Reserved.

BayCare Clinic,, is the largest physician-owned specialty-care clinic in northeastern Wisconsin and Michigan’s Upper Peninsula. It is based in Green Bay, Wisconsin. BayCare Clinic offers expertise in more than 20 specialties, with more than 100 physicians serving in 16 area communities. BayCare Clinic is a joint partner in Aurora BayCare Medical Center, a 167-bed, full-service hospital. Follow BayCare Clinic on Facebook and Twitter.