Ingredient Information

Peanuts

There’s everything good about peanuts nutritionally. Keep raw as well as dry roasted peanuts in your cupboard. Don’t buy either type salted because using them in recipes you don’t want the added salt in dishes.

Dry roasted peanuts have an intense, more peanutty flavor that works great in dishes. Raw peanuts have a dryer, papery flavor that have a place when you want them to be less dominant for such things as stir frys.

Most peanuts that are available are of one of four types – runners, Valencia, Spanish or Virginia. There is no significant nutritional difference between the four. Runners are mostly made into peanut butter. They are similar in size to Spanish peanuts, but without the brown papery skin. Valencias are grown in Southwest U.S. and are mostly roasted in the shell (ballpark nuts).

The Virginia type are longer and oval shaped. These are the peanuts to look for when you are shopping. They are pretty in dishes and have a great flavor, whether raw or roasted.

The majority of mass market peanut butter sold today is full of additives, mostly salt and sugar. Check the ingredient list, especially on the national brands. There’s not much reason for it to say anything but “peanuts.” If the label includes salt, sugar, high fructose corn syrup, hydrogenated anything or has added oils, look for another one that doesn’t. One of the most
widely available unadulderated peanut butters is made by Smucker’s and it, like all of the more natural peanut butters, will separate as it sits, with the peanut oil rising to the top, and requires stirring before using.

It used to be rare that one could find fresh ground peanut butter, but it’s available at many grocery stores now. Certainly, Whole Foods stores have peanut grinders and most health food stores, but even national grocery chains have gotten in on the act. The best part is that you only have to purchase what you need and the peanut butter is always fresh and fresh tasting.

1 ounce peanuts = 161 calories, 14 grams fat, 2 grams saturated fat, 7 monounsaturated fat, 1 grams protein, 5 grams carbohydrates, 5 milligrams sodium, 0 milligrams cholesterol