Let’s talk about something a little different this week… peanut butter.

Apart from providing a wealth of delicious fresh, local and seasonal produce, FarmGate Online offers you a wide variety of pantry staples. These include items such as grains, legumes, eggs, honey, oats and rice. Let’s not forget one of my all time favourite staples, peanut butter.

I know I say every ingredient is incredibly versatile, but they really are. Sometimes all you need is a little inspiration.

Peanut butter can be delicious eaten straight out of the jar but it is also a wonderful addition to breakfasts, snacks, desserts and savoury dishes. Plus as you will soon see, there are a wide range of nutritious benefits to including this item in your varied diet. Let’s take a closer look…

Nutritional Properties:

This week, the serving size is a little more straightforward. According to the Australian Guide to Healthy Eating, one serve of peanut butter is the equivalent of 30g or approximately 2 tablespoons.

Although peanut butter is classified in the meat/meat alternatives category, it should only be used occasionally as a substitute for these foods as it provides slightly less protein, iron and zinc. It does however offer you a similar energy intake. You can of course consume peanut butter irrespective of your meat/meat alternatives intake, simply because it is delicious!

So what does consuming 2 tablespoons of peanut butter offer me nutritionally?

•  5% of our fibre, potassium, pantothenic acid (Vitamin B5) and Vitamin C requirements
• 10% of our manganese, phosphorus, zinc and folate (Vitamin B9) recommendations
• 15% of our protein and magnesium needs
• 35% of our niacin (Vitamin B3) and Vitamin E requirements
• 95% of our molybdenum recommendation

Please note the above nutritional analysis is based on natural peanut butter which does not include any added sugar or salt. The peanut butter in your pantry may contain these items which may alter the nutritional composition slightly.

Additional nutritional information:

As peanut butter provides us with a significant proportion of our Vitamin E and molybdenum needs, I thought I would refresh your memory on the roles these nutrients play in our body.

Vitamin E is widespread within our food supply. Its main role within our body is as an antioxidant to fight off free radicals (‘toxins’) which may compromise the structure of our cell membranes. Vitamin E is easily destroyed by heat and oxygen. Therefore it is best to avoid long cooking times in order to retain Vitamin E content.

Molybdenum plays an important role in assisting many reactions within our body. Deficiency in this nutrient is extremely rare as it is readily available from legumes, grains, bread, leafy green vegetables, milk and liver products.

Allergen Information:

In line with the Royal Children’s Hospital and Australasian Society of Clinical Immunology and Allergy (ASCIA) Guidelines, all infants should be given peanut butter (and other allergenic solid foods) within the first year of life.

Solids should be commenced at the earliest at 4 months of age.

This recommendation includes infants at high risk of developing food allergies. There is evidence to suggest that the provision of ‘high risk’ foods prior to 1 year of age can decrease the likelihood of allergies developing.

If you are particularly concerned, you can introduce one ‘high risk’ food at a time such as egg, dairy, wheat or peanut butter.

ASCIA acknowledges that some infants will develop food allergies. They recommend that if there is any allergic reaction to a certain food, the food should be ceased immediately and advice should be obtained from a doctor with experience in food allergies.

Interestingly 1 in 10 people with a peanut allergy will become ‘non-allergic’ in their lifetime.

Symptoms of food allergy:

• Hives – rash and itchy skin
• Eczema
• Vomiting
• Severe symptoms include collapse or difficulty breathing due to swelling of the mouth and throat. If this happens, urgent assistance is required. Call 000.

Allergy and Anaphylaxis Australia have some pictures and straightforward information on the signs and symptoms of food allergy.

Menu ideas:

• Banana bread oats. This recipe will leave you wanting breakfast for every meal of the day. Trust me.
• A slight twist on an all time favourite recipe. These blender peanut butter and banana muffins are the perfect after school snack. They are only sweetened with dates and bananas!
• Needing something to tie you over the 3pm slump? These crunchy peanut butter granola bars should do the trick. Tip: switch medjool dates for regular dried dates for a more budget friendly option. For the best results, be sure to soak them in boiling water as per the recipe notes.
• Why not give this tray baked spicy peanut butter chicken recipe a go? It is super simple. Just add your favourite veggies and some rice and you have a wonderfully balanced meal.
• This sweet potato and peanut soup is sure to warm you up on these chilly Autumn Days. It just so happens to be vegan too.
• I stumbled across this Thai spaghetti squash with peanut sauce recipe last year and it has quickly become a favourite in our house. We use the leftover sauce to make satay skewers for the following night. So good and so easy! You’ll be asking why you haven’t made this satay sauce before.
• This recipe is a slight variation on the above satay sauce. You may have a few more of these ingredients in your pantry. Plus Heidi gives you some wonderful inspiration of how to use this sauce.
• These avocado and egg rice paper rolls with a peanut and lime dipping sauce aren’t as time consuming as you might think. Perfect to eat on the go!

Recipe for the week:

Banana Peanut Butter Overnight Oats

This recipe is an absolute life-saver in our household. The recipe makes enough for 3 generous servings so you can be sure to have your breakfast prepped and ready to go for at least a few of those hectic mornings. This recipe was originally published by Deliciously Ella, however I’ve since made a few adaptations. I really hope you enjoy it as much as we do. It’s a great way to use your FarmGate Online bananas too!

Print

Banana Peanut Butter Overnight Oats

Course: Breakfast

Prep Time: 5 minutes

Total Time: 5 minutes

Servings: 3 people

Author: Tess Handrinos

Ingredients

• 1 cup rolled oats
• 1 1/2 cups full cream milk or any plant-based milk
• 2 tbsp good quality peanut butter no added sugar or salt
• 2 tbsp maple syrup or honey
• 5 dates thinly sliced
• 1 tbsp chia seeds
• 2 ripe bananas mashed
• 1 tsp cinnamon
• a pinch salt

Instructions

1. Mix all ingredients together in a bowl

2. Divide between 3 bowls/jars

3. Cover and refrigerate overnight

4. Serve with fresh fruit, chopped nuts or greek yoghurt

As always, feel free to comment below with recipe inspiration or head over to the FarmGate Online Facebook Group and show me what you’ve created.

Happy Cooking.

Tess Handrinos

Tess has a Diploma in Health Science and is currently completing her final year of a Bachelor of Nutrition and Dietetics at Monash University. She is a new mum who has a passion for food, evolving skills in the kitchen and is a huge advocate for eating wholesome foods to nourish her growing family.