From PB&Js to peanut soup, peanuts and peanut products are staples in many American family meals.
In 2021, the U.S.produced 6.4 billion poundsof peanuts for use in peanut butter, peanut oil and more.
TheMediterranean dietoften touted as one of the healthiest eating patternsencourages eating a variety of nuts and legumes.
Photo: Ali Redmond (photography, food & prop styling)
Peanuts pack a ton of nutritional benefits into their shell.
They’re also a good source of important nutrients like folate and magnesium.
Peanuts
One delicious way to use peanuts is crushed in Salsa Macha.
Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
This Mexican condiment comes from the Veracruz region, and can be enjoyed in many tasty ways.
It can be used as a dip for chips or stirred into stews.
you’ve got the option to also incorporate peanuts by using them in a salad.
CREDIT: PHOTOGRAPHER: RYAN LIEBE, FOOD STYLIST: JASON SCHREIBER, PROP STYLIST: PAIGE HICKS
In this Collard Green Salad with Peanut Vinaigrette (pictured above), peanuts do double duty.
Unsalted roasted peanuts get blended with fish sauce, ginger and lime juice to create a tangy vinaigrette.
Then, more peanuts get crushed to add a crunchy element on top of the salad.
Photographer: Greg DuPree; Food Stylist: Margaret Dickey; Prop Stylist: Kay Clarke
Peanuts are also highlighted inKung Pao TofuandKung Pao Chicken with Bell Peppers.
Peanut Butter
There are plenty of tasty ways to incorporate peanut butter into your diet.
The pantry-friendly staple can be used as aspread on toastor incorporated into dressings, marinades and sauces.
Another recipe that uses peanut butter isQuinoa Peanut Soup (Sopa de Mani).
This take on a traditional Bolivian soup incorporates natural peanut butter.
This soup also features another key ingredient of the Mediterranean diet, whole grains.
The quinoa and peanut butter both add a boost of protein to this healthy soup.
Peanut butter can also be used in sweet recipes.
It can also be used in snacks, likePeanut Butter Energy BallsandChocolate-Peanut Butter Energy Bars.
Making your own desserts and snacks is a great way to control the amount of added sugar.
Limiting the amount of sweets and processed foods in your diet is a key principle of the Mediterranean diet.
Peanut Oil
Peanut oil can be a healthy option when you’re cooking.
The nutty oil can also be used as a flavoring, like inBeef Suya Tacos(pictured above).
Suya, which has roots in Nigeria, is a grilled skewer of meat.
While the Mediterranean diet suggests limiting your red meat intake, you could still enjoy it in moderation.
The flexibility in the diet’s parameters is one of the reasons for itscontinued popularity and long-term sustainability.
Their satiating combination of protein, fiber and fats can help you stay full for longer periods of time.
