Celebrate National Peanut Butter Day on January 24th with this no-bake recipe, choked full of vitamins and minerals in every bite! Peanuts are a great plant-based protein option, with 12 grams of “good fat” (12 of the 14 grams total fat are unsaturated). They contain more protein than any nut (7g per serving), provide a good source of fiber, and have more than 30 essential vitamins and minerals.
Other peanut goodness:
- Vitamin E is a dietary antioxidant that helps to protect cells from oxidative stress, a normal, yet damaging, physiological process
- Magnesium is important for muscle function including the heart, enzyme function and energy production
Folate is needed for cell division, which means that adequate folate intake is especially important during pregnancy and childhood when tissues are growing rapidly
- Copper is essential for red blood cell formation and for healthy blood vessels, nerves, immune system and bones
- Phosphorus is important for the formation of teeth and bones, cell growth and muscle function, as well as helping the body use vitamins to create energy for cells
- Fiber adds bulk to your diet and helps you feel full longer, while aiding in digestion
- Niacin is an important B vitamin that helps to convert food to energy, aids with the digestive and nervous system, and helps the skin (7).
- Manganese is important for processing cholesterol, and nutrients like carbohydrates and protein
- Peanuts also contain other nutrients including Arginine, Phytosterols, such as beta-sitosterol, Potassium, Resveratrol, Selenium, Zinc and Good Fats.
- Eating 1.5 ounces per day of most nuts, including peanuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease
- There are four different types of peanuts – Runner, Valencia, Spanish and Virginia
- 1 ½ cups peanut butter
- ½ cup maple syrup
- 1 ½ cups oat flour
- 1 ½ cups semi-sweet chocolate chips
- ¼ cup creamy peanut butter
- Line a 9×9 inch square baking pan with aluminum foil or parchment paper. Set aside. In a large bowl, place the 1 ½ cups peanut butter and maple syrup and microwave for 30-60 seconds until combined and smooth. Add oat flour and stir until well combined. The mix will be thick. Transfer mixture into the prepared baking pan and press evenly into the pan.
- To make the chocolate topping, melt the chocolate chips and the remaining peanut butter in the microwave or on the stove. Stir until smooth. Spread over peanut butter layer.
- Chill in the refrigerator until completely firm, about 2-3 hours. Allow to sit at room temperature for 10 minutes before cutting. Serve cold.
- Store the remaining peanut butter bars in an airtight container. They will last up to 7 days in the fridge or in the freezer for 3 months.
- Instead of maple syrup, you can use honey or agave syrup
- Calories 309kcal, Carbohydrates 22g, Protein 10g, Fat 22g, Saturated Fat 7g , Cholesterol 1mg, Sodium 133mg, Potassium 321mg, Fiber 4g, Sugar 9g, Vitamin A 8I, Calcium 29mg and Iron 2mg
No-Bake Peanut Butter Bar recipe:
Peanut butter base:
Reference material taken in part from the following sources: National Peanut Board, Recipe by Feel Good Foodie