Diet friendly peanut butter: 3 recipes for a dessert made from them

Peanuts are rich in protein and fat while low in carbohydrates. Which makes it a nutritious food and stimulates energy in your body. 100 grams of peanut butter provides your body with half of its daily need of vitamin E and B3. They also contain vitamin B6, folic acid, minerals such as magnesium, copper, iron, potassium, zinc and selenium. Peanut butter also contains antioxidants that protect your body from the risk of infections, it also maintains cardiovascular health, and it has some anti-cancer properties, especially breast cancer. Eating peanut butter also helps prevent Alzheimer's disease.

Peanut butter is recommended for followers of different diets, as it is saturated, contains fat, stimulates weight loss, and helps smooth metabolic processes, due to its richness in fiber. It also helps control blood sugar levels as the carbohydrate content is considered the lowest. Bodybuilders also resort to eating them as they help build muscle and strengthen bones.

Although peanut butter is rich in protein, it is not considered a substitute for meat and cheese, as it does not contain the amino acids necessary for the body that the body obtains from meat. 100 grams of it contains 588 calories, but when compared to plant foods, we find that plant foods such as spinach or cauliflower surpass them in terms of nutritional value versus calories. Despite the many benefits of peanut butter, it has some harms, so we recommend that you eat it in moderation, especially for children.

Peanut butter is included in many recipes and diet desserts, especially the keto diet. The lines of this article offer you three different recipes for preparing a diet dessert made from peanut butter. We've also added how to prepare it at home so you get healthy peanut butter that's free of preservatives and artificial colors.

1-Cup peanut butter cake

Ingredients:

"The quantity is sufficient for one person and can be multiplied according to the desired number"

3 1/2 tablespoons peanut butter

1 egg

1 tbsp water

1/4 teaspoon baking soda

1-2 tablespoons stevia sugar "to taste"

Berries or cherries for decoration "optional"

Cooking:

We mix peanut butter with eggs and water with a "non-electric" hand mixer, then add the baking soda and sugar and continue mixing the mixture with a hand beater. We pour the mixture into a cup of tea and cook it from 50 to 60 seconds. Garnish with a bag or funnel Garnish with peanut butter, berries or cherries and garnish with dark chocolate mousse. It is suitable for various diets such as the keto diet and is suitable for people with gluten sensitivity.

2- Oatmeal biscuits and peanut butter

Ingredients:

1 1/2 cups oats

1 egg

1/2 cup peanut butter "preferably coarse butter or crunchy"

1/4 cup white honey "can be replaced with two tablespoons of stevia sugar"

1/4 teaspoon baking powder

2 spoons of cocoa "can be dispensed with or added to only half the amount and get two flavors"

Cooking:

We beat the egg with a hand beater, then add honey or sugar, mix well, then add peanut butter and mix well. Add the cocoa and oats and knead it with the previous ingredients until we get a cohesive consistency that can be formed. Brush the hand with a little oil and start forming the mixture as desired, for example in the form of balls, flat circles, or even fingers using a hand or fork. Stack on a parchment sheet in the oven tray and put in the oven for 20 minutes and then leave to cool out of the oven. It can be served with coffee or tea and is suitable as breakfast or snack for dieters.

3- Peanut butter pudding

Ingredients:

1 liter vegetable milk Almond milk or coconut milk

4 tablespoons peanut butter

4 tablespoons of starch

6 tablespoons white honey or stevia sugar

A teaspoon of cinnamon

For garnish: crushed nuts or raw chocolate mousse

Cooking:

Mix the milk, peanut butter and starch together in a pot and then raise the pot on the fire, stirring continuously all the time so that they do not form lumps. When the mixture is close to boiling, add cinnamon. After the mixture reaches the consistency of the vagina, remove and pour into serving dishes and we decorate it with nuts or chocolate mousse and leave in the refrigerator and serve cold. The recipe is suitable for the keto diet provided that you do not add honey and replace it with stevia sugar. The recipe is also suitable for different diets and for people with lactose or gluten sensitivity.

4.How to prepare peanut butter at home

Ingredients:

125 g peeled peanuts

2 tbsp coconut oil

2 tbsp honey

pinch of salt

Cooking:

We roast the peanuts in the oven at 170 degrees and then grind them with a grinder, kibbeh or blender. Add the honey, oil and salt and mix again until you get the well-known peanut butter consistency. Pour into an airtight container and store in the refrigerator.

If you want a recipe that suits different diets, do without honey and oil and regular salt can be replaced with sea salt. Peanuts oil comes out when beaten continuously, therefore, does not need to add oil to reach the appropriate consistency.