Ingredients Guide

Peanut butter, a pantry staple and childhood favourite, is far more than just a sandwich spread. This article explores the fascinating world of peanut butter, from its humble beginnings to its versatile culinary applications. Dive into its history, learn how to use it in your cooking, understand its nutritional value, and discover exciting ways to incorporate it into your meals.

The Ultimate Guide to Peanut Butter: History, Uses, and Nutritional Benefits

1. History of Peanut Butter:

Peanut butter's journey began long before its modern form graced supermarket shelves. The idea of ground peanuts as a food source dates back to the ancient Incas and Aztecs, who ground peanuts into a paste. However, modern peanut butter, as we know it, evolved significantly in the late 19th century.

Several people contributed to its development. Marcellus Gilmore Edson, a Canadian, patented a process for milling roasted peanuts into a paste in 1884. Later, in the United States, Dr. John Harvey Kellogg (yes, of cereal fame) patented a process for making peanut butter for his patients at a sanitarium. Joseph Rosefield further refined the process in 1922, inventing the method for making a stable, non-separating peanut butter.

Peanut butter quickly became a popular food, particularly during times of food scarcity and in the context of growing trends for convenience foods. It's now a global phenomenon, enjoyed in countless ways, from simple sandwiches to complex dishes, as well as in numerous cultures.

2. Cooking Techniques:

Peanut butter's versatility extends beyond sandwiches. It’s a flavourful ingredient that can be used in both sweet and savoury dishes. Here are some techniques:

• How to cook peanut butter (general overview): Peanut butter can be added directly to recipes or incorporated into sauces, glazes, or batters. The key is often to combine it with other ingredients, often liquids, to create the desired consistency. It's often incorporated at the start of cooking or the end depending on the recipe to preserve the flavour.
• How to prepare peanut butter for cooking: Peanut butter can be used straight from the jar. However, if the recipe calls for a thinner consistency, you can gently heat it or whisk it with a liquid such as milk, water, or oil. Consider the specific type of peanut butter (smooth or crunchy) and its effect on the final texture.
• How to grill peanut butter: Peanut butter isn't usually grilled on its own, but it can be a fantastic addition to marinades for grilled meats or vegetables. It adds a smoky, nutty flavour and helps to create a rich crust.
• How to bake peanut butter: Peanut butter is a star in baking! It adds moisture, flavour, and texture to cookies, cakes, brownies, and muffins. It works well mixed into batters or as a swirl. It's generally best to incorporate peanut butter into the recipe with the wet ingredients.
• How to sauté peanut butter: While not a common technique, peanut butter can be used in stir-fries and sautéed dishes. It creates a rich, nutty base for sauces, complementing vegetables, tofu, or meat. Be careful not to overheat it, as it can burn.

3. Ingredient Preparation:

Peanut butter doesn’t require elaborate preparation. It’s generally ready to use straight from the jar. You can, however, modify peanut butter to fit your needs:

• How to cut peanut butter: You can't directly cut peanut butter in the traditional sense. However, you can portion it using measuring spoons or a knife to scoop out desired amounts. For some recipes, you may wish to melt the peanut butter down to make it easier to combine with other ingredients.
• How to peel peanut butter: Peanut butter does not have a peel.
• How to dice peanut butter: Peanut butter can be diced with the assistance of chilling the peanut butter first. Chill the peanut butter so it's firm, and you can then cut it into small pieces for incorporation into other dishes.
• How to mince peanut butter: Similar to dicing, peanut butter can be minced, in a similar way, but into smaller pieces. Chilling the peanut butter first is critical for this method.

4. Storage:

Proper storage helps peanut butter maintain its quality and freshness.

• How to store peanut butter (short-term and long-term): Store peanut butter in a cool, dry place away from direct sunlight. Opened jars of peanut butter are best stored in the refrigerator, which can help prevent oil separation and maintain freshness.
• How long does peanut butter typically last under different storage conditions? Unopened jars of peanut butter can last for several months past the “best before” date at room temperature. Once opened, it's best to consume it within 2-3 months if stored in the pantry, or 6-9 months if refrigerated. Always check for signs of spoilage, such as off-flavours or mould.

5. Substitutions:

Whether due to allergies or availability, you may need a peanut butter substitute.

• What are good substitutes for peanut butter if it's unavailable or if someone has an allergy? Good alternatives include:
  • Almond butter: Offers a similar texture and flavour profile.
  • Cashew butter: Creamy and mild.
  • Sunflower seed butter (sunbutter): A good choice for those with nut allergies.
  • Tahini: A sesame seed paste that provides a distinct, nutty flavour.

6. Nutritional Information:

Peanut butter offers a range of nutrients.

• Peanut butter nutrition facts (calories, macronutrients, vitamins, and minerals): A typical 2-tablespoon serving of peanut butter contains approximately:

  • Calories: 190-200
  • Protein: 7-8 grams
  • Fat: 16 grams (mostly unsaturated)
  • Carbohydrates: 6-8 grams (including some fibre)
  • Vitamins & Minerals: Contains vitamin E, magnesium, phosphorus, and potassium.

• What are the key health benefits (or allergies and sensitivities) of consuming peanut butter?

  • Health Benefits: Peanut butter provides protein for muscle building and repair, healthy fats, fibre, and essential vitamins and minerals. The unsaturated fats are beneficial for heart health. It may help with weight management due to its protein and fibre content. Some peanut butters are fortified with additional vitamins.
  • Allergies and Sensitivities: Peanut allergies are common and can be severe, potentially causing anaphylaxis. People with peanut allergies must avoid all peanut-containing products. Peanut butter can also contain aflatoxins, naturally-occurring toxins produced by certain moulds. Eating contaminated food can cause serious health problems. Always buy peanut butter from reputable sources and store it properly.

7. Pairing:

Peanut butter pairs well with a wide range of flavours.

• What flavours and ingredients go well with peanut butter in culinary applications? Provide specific examples:
  • Sweet: Chocolate (peanut butter cups, brownies), honey, banana (peanut butter and banana sandwiches, smoothies), jelly (PB&J sandwiches), maple syrup.
  • Savoury: Soy sauce (peanut sauce), chilli flakes (spicy peanut noodles), lime juice (Thai-inspired dishes), ginger, garlic, coconut milk.
  • Examples: Peanut butter cookies, peanut butter banana smoothie, satay sauce, peanut noodles, peanut butter chicken.

8. Cleaning and Washing:

Peanut butter doesn't usually require washing. If you're working with peanuts, you can rinse them before roasting or using them in a recipe, but peanut butter itself is ready to use.

• How to wash peanut butter properly to remove dirt and contaminants: You do not need to wash peanut butter, as it is ready to use.

9. Ripeness:

This section is not applicable as peanut butter is a processed product. If you are working with peanuts you will typically buy them roasted or raw.

Facts You May Not Know

FAQs