www.peanutsusa.com Peanuts: The king of all nuts Peanut butter
Peanut butter spread research
In an earlier edition of In a Nutshell you read all about
Canadians’ love for peanuts – but what about peanut
butter? This protein-packed spread was the focus of a
recent survey from Erickson Research, in collaboration with
the American Peanut Council, to find out how peanut butter
stacks up again other spreads and pantry staples. Below
are some of the highlights:
What’s the most purchased spread in Canada? Peanut
butter, of course! Approximately nine in 10 households
have bought peanut butter in the past three months.
Peanut butter is consumed an average of eight times
per month, and 38% of Canadians enjoy it three
or more times per week. Butter is the only spread
consumed more frequently.
More versatile than other nut spreads, Canadians
consume peanut butter, on average, in 2.3 different
ways during the day, versus less than two ways for nut
In health and nutrition attributes, peanut butter rates
higher than other snack spreads like honey and cream
cheese. Consumers agree that peanut butter makes a
good snack for adults and kids, is high in protein, and
provides a quick energy boost.
While one of the most
popular ways to enjoy
peanut butter is spread
atop bread or toast, there
are many more ways to
enjoy its delicious flavour
while showcasing its
• Dressings and marinades: Many dishes feature
peanut butter for a pop of flavour, like this Spicy Thai
Peanut Dressing over noodles and this marinade for
grilled tofu or chicken kebobs.
• Savoury soups: Perfect for chilly days, peanut butter
helps make soups creamier. Try this Spicy Chipotle
Sweet Potato Soup or Autumn Gold Peanut Soup,
packed with the fall flavours of yams, cinnamon and
• Delicious drinks: Steep, steam and stir your way to a
relaxing nighttime beverage – from a Decadent Peanut
Butter Hot Chocolate to a Spiced Peanut Butter Chai
Source: Erickson Research
Peanuts: The king of all nuts
Peanuts are not only loved by Canadians, but these nutrition-packed dynamos are good for you, too! When it comes to
nutrient density, you can’t beat peanuts – a serving is an excellent source of magnesium, manganese, niacin and Vitamin
E, a good source of folate, as well as a source of fibre, iron, zinc and more. The many health benefits, coupled with their
incredible value, is why peanuts reign as “king of all nuts,” according to Food Navigator.
Peanuts are a smart source of plant protein, packing more punch than any other nut. In each one-ounce serving of peanuts
there is eight grams of protein. How does that stack up? Looking at the same serving, there’s six grams of
protein in almonds and pistachios, five grams in cashews, four grams in walnuts, hazelnuts and Brazil nuts,
and two grams in pecans and Macadamia nuts. Protein not only helps to keep you feeling fuller, but
also helps to build and repair muscles.
Continued on page 4
Health and nutrition corner: A guide to unsaturated, saturated
and trans fats
Fats tend to get a bad reputation – the health-conscious
tend to avoid them and they’re one of the first things
consumers look to eliminate when battling the bulge. But,
fats are important to overall health, though they’re certainly
not equal. The type and amount of fat is important, with
Health Canada categorizing them as the good, the bad and
The good: Unsaturated fats
Choosing foods with unsaturated fat can be part of
a balanced diet, according to Canada’s Food Guide.
Moreover, swapping saturated and trans fats for unsaturated
can help lower cholesterol levels and reduce the risk of
heart disease. There are two main types of unsaturated fats
– monounsaturated and polyunsaturated – both of which are
found in peanuts, nuts and vegetable oils.
The bad: Saturated fats
Saturated fat is found in many of the foods Canadians
enjoy regularly, such as meats and dairy products. Studies
have shown that saturated fats can raise the “bad” LDL
cholesterol levels, which puts consumers at a higher risk
for heart disease. Those looking to reduce the amount of
saturated fat in their diet should opt for leaner proteins and
use vegetable oil over butter, lard or shortening.
The ugly: Trans fats
Unlike other fats which are found naturally in foods, trans
fat is made from a chemical process when liquid oil is
turned into solid fat. Similar to saturated fat, trans fat raises
LDL cholesterol levels, but also lowers the “good” HDL
cholesterol. When it comes to food labelling practices, a
product that has less than 0.2 grams of trans fat and less
than 0.5 grams of saturated fat can be labelled as trans fatfree.
With misconceptions about
fats, peanut butter has had
a bad reputation in some
communities. But did you know
that 85% of the fat in peanuts
is the “good” unsaturated fat?
With these “fat facts” in mind,
consumers should feel guiltfree enjoying peanuts and
peanut butter regularly.
For more information on fats, including recommended daily
amounts and understanding nutrition labels, see Health
Source: Health Canada
“Sip” back and enjoy our stop-motion videos
Perfect for the chilly weather, the
Peanut Bureau of Canada has
developed two hot drink recipes to
enjoy peanut butter in a new way.
Check out these stop-motion videos
on the Peanut Bureau of Canada’s
YouTube channel for a step-by-step
look at how to steam and stir your
way to delicious drinks: Double
Decadent Peanut Butter Hot
Chocolate and Peanut Butter and
Honey Chai Latte.
Allergy Update: Canadian researchers’ review indicates food allergies in
infants may be prevented with early introduction
The Canadian Medical Association Journal has released a
research review that supports introducing babies to peanut
products (peanut protein), and other foods that may cause
an allergic reaction at four to six months of age.
The review, conducted by Dr. Elissa Abrams and Dr. Allan
Becker of the University of Manitoba, is based on learnings
from previous studies that point to early introduction, as well
as a recent cross-sectional survey of randomly selected
households in all 10 Canadian provinces, that reported
at least one food allergy. Although any food allergy could
be the cause, the most allergic reactions are from cow’s
milk, soy, wheat, egg, peanut, tree nuts, finned fish, shellfish and sesame. The prevalence of some food allergies
has increased with a reported 18% increase in overall
prevalence between 1997 and 2007 in the U.S.
It’s for this reason that doctors are shifting their focus from allergy treatments to prevention. Parents are now advised to
introduce babies to peanut protein and other common food allergens at an early age. It is important to note two things: the
new guidelines don’t recommend feeding whole peanuts to infants; and babies with parents or siblings who have allergies,
especially to peanut, are at higher risk of having an allergy.
The researchers note that recommendations to parents include the introduction of allergenic foods at home. Once they’re
well-tolerated, it’s important to maintain tolerance by giving children these foods on a regular basis.
The American Academy of Allergy, Asthma and Immunology also recommends:
• Introduce a new food every three to five days in a way that minimizes risk of choking.
• Start with grains, yellow and orange vegetables and fruit.
• Start with a small amount of potentially allergenic foods.
• Introduce highly allergenic foods at home, not at daycare.
This new research comes on the heels of a recent randomized controlled trial, called Learning Early About Peanut (LEAP),
that found introducing peanuts early to high-risk children cut the risk of food allergy. Children at high risk of peanut allergy
may benefit from an allergist’s evaluation before trying the food.
Some unanswered questions include what is the frequency and amount of food that needs to be eaten to keep up
tolerance, and how long the protection lasts after early introduction.
For more information, a news report from CBC discusses the review. The full review with supporting evidence can also be
accessed via the Canadian Medical Journal Association website for a small fee.
Eating healthy, even during the holidays
Even the most health-conscious and diet-driven can struggle with temptation come the
holiday season. Whether you’re hosting a fall dinner party or already have a packed social
calendar for December, making smart choices can help you to eat healthy during a time of
appetizers, gravy and goodies galore. Follow these quick tips to avoid holiday weight gain,
while enjoying the season’s festivities:
• Eat a snack before the party: Before the main event, have a small snack that will help
curb your appetite. Protein-packed snacks, like a handful of peanuts, can keep you
feeling fuller, longer, plus offer many more health benefits.
• Indulge in moderation: Make simple swaps and take smaller portions of belt-busting
foods. As the host, offer these Seared Shrimp Tortilla Bites over deep-fried shrimp, or
Chicken Satay instead of chicken wings for less fat but all the flavour.
• Fill your (side) plate: When eating buffet-style, use a side or salad plate for main
meals. Studies from the Food and Brand Lab at Cornell University showed that
participants served themselves 31% more food when using a large bowl versus a
smaller one. Hosting the party? The same can be said about serving utensils – the
larger the utensil, the larger the portion.
• Lighten up: Skimp on ingredients that pack a caloric punch by using light alternatives.
For mashed potatoes, replace the cream with buttermilk or skim milk. Choose a stuffing
recipe that features fruits or vegetables to cut down on the bread. And, make sure to
include some lower-fat varieties, like goat cheese, on a cheese platter. Fancy things up
by crusting it to create an Herb and Peanut Goat Cheese Log or whip up single-serve
Goat Cheese Bruschetta Bites.
• Resist temptation: To encourage the “out of sight, out of mind” principle, freeze any
holiday baking that’s been prepped in advance. Cut squares into smaller, bite-sized
pieces so guests can enjoy an array of goodies with less guilt.
Source: Canadian Living
Continued from page 1
Peanuts: The king of all nuts
One common misconception about peanuts is that they’re
loaded with sodium. In fact, peanuts naturally contain no
sodium, and most peanut butter contains less than 140 mg
of sodium per serving and is considered “low in sodium” by
the Canadian Food Inspection Agency.
Peanut butter can be a tasty indulgence, but it shouldn’t
be overlooked for its nutritional value! A 2012 Baylor
College study found that having peanut butter – whether
at breakfast or lunch – was correlated to weight loss in
children, as it reduced daytime snacking. Plus, when
it came to snacking, kids were more likely to reach for
vegetables when paired with peanut butter. Canadians see
these merits too; in a 2015 study by Erickson Research,
Canuck consumers said they’re driven to buy peanut butter
because it’s a quick snack – and it tastes great! But they
weren’t just thinking with their stomachs – they also rated
peanut butter higher on health and nutrition attributes than
other spreads, including jam and honey. So, while peanuts
may be king, peanut butter certainly is queen!
Sources: Food Navigator, Erickson Research
Peanuts, peanut butter and entertaining
Believe it or not, the holiday season is nearly upon us, with the celebrations
starting in October and going strong through to the New Year. And, while some
may have a knack for it, holiday entertaining can be anything but effortless.
Being the hostess with the mostess (or host with the most) can require a hand
at mulled wine-making, turkey-roasting and centerpiece-arranging. Follow
these quick tips to help pull off the next holiday dinner that guests will rave
Set the stage – or the table! While the food will most certainly steal the
spotlight, guests still eat with their eyes. For simplicity and budget purposes,
start with a colour theme and add accessories in the same hue. When it
comes to serving dishes, don’t be afraid to mix and match pieces. With large family get-togethers this might not be just for
stylistic reasons, but necessity! Add some visual interest with a festive centrepiece of old-fashioned ornaments, pinecones,
candles or cedar wreaths.
Make-ahead menu: From hors d’oeuvres to desserts, capitalize on make-ahead items that will help the big day go
smoothly. Cranberry sauce can be made and refrigerated up to four days in advance, while vegetables can be pre-roasted
and warmed minutes before “bon appetit.”
BYOB (be your own bartender): Encourage guests to be the bartender, giving the host a break to enjoy the evening.
Keep the drink selection simple, and offer pre-cut garnishes like citrus and olives, plus festive stir sticks. For elegant
presentation and a bit of whimsy, include family favourite recipes written on chalkboards.
A sweet finish: Cap off a delicious meal with a variety of desserts and goodies. From gluten-free to sandwich cookies,
here are nine great peanut buttery cookies to add to a sweet tray, or try our Peanut Butter Buttons for a taste of nostalgia.
Looking for an interactive dessert experience? Have dessert faux fondue-style by dipping cut-up fruits and biscuits into this
Peanut Caramel Sauce.
Recipe: Mexican-style Breakfast Sandwich, plus more ways to rethink
the PB sandwich
There is no sandwich quite as versatile and cost-effective as the peanut butter sandwich. Did you know that the first
recipe for the PB&J was published in 1901? Still adored by kids and kids at heart, there are many more ways to enjoy this
convenient classic. Check out these creative ways to rethink the peanut butter – or PB&J – sandwich for 2015:
• Grill it! Warm and crispy, a grilled peanut butter sandwich is a deliciously easy twist. Try this Grilled Peanut Butter and
Spiced Banana Sandwich recipe.
• Think beyond the bread: Take things to another level by replacing the classic white or whole wheat bread with French
toast, banana bread or pound cake. Now you can enjoy a peanut butter sandwich for dessert!
• Roll it sushi-style: For a bite-sized snack, think creatively and turn the peanut butter sandwich into “sushi,” like this.
• Forgo jam or jelly, and get adventurous: From pickles to potato chips to sea salt, peanut butter is a culinary blank
canvas that complements many other bold or salty flavours. Need convincing? Check out this “Taste Test” of some of
the kookier pairings from Spoon University.
• Make it a morning meal: Start with your day with the protein power of peanuts combined with your favourite breakfast
sandwich. Try out the Mexican-style Breakfast Sandwich on the next page, or create your own!
Source: Reader’s Digest Continued on page 6
Continued from page 5
Recipe: Mexican-style Breakfast Sandwich
Start your morning with these deliciously messy, all-out breakfast sandwiches inspired by traditional Mexican flavours.
Meat eaters can kick this sandwich up a notch by adding bacon, a salty and savoury combination with the peanut butter.
Serve with hot sauce to add some heat.
Prep time: 10 minutes
Cooking time: 3 minutes (without bacon)
Makes 2 sandwiches
1 tsp (5 mL) white or cider vinegar (optional)
⅓ cup (75 mL) canned black beans, drained and rinsed
2 tsp (10 mL) lime juice
Pinch each cumin and salt
3 tbsp (45 mL) coriander, coarsely chopped and divided
3 tbsp (45 mL) peanut butter
2 tbsp (30 mL) mayonnaise
1 tbsp (15 mL) canned adobo peppers in adobo sauce, chopped
2 whole wheat English muffins
2 slices crisp cooked bacon, broken in half (optional)
2 to 4 thin tomato slices
1. Bring a medium pot of water and vinegar to a simmer (vinegar helps the eggs to set). Meanwhile, in a medium bowl, use
a fork to coarsely mash the beans with lime juice, cumin and salt. Stir in half the coriander. In a small bowl, stir peanut
butter with mayonnaise and adobo peppers.
2. Crack one egg into a small ramekin or bowl. Slide egg into simmering water. Repeat with the second egg. Simmer for
3 minutes. While eggs are cooking, split and toast English muffins. Remove eggs, one at a time, using a slotted spoon.
Pat dry with paper towel and set on a plate.
3. Spread both sides of English muffins with peanut butter mixture. Top base with bacon if using, then tomato slices,
dollops of black bean mash, egg and coriander. Finish with tops of English muffins to form 2 sandwiches.
Tip: Swap out the poached egg for a fried or scrambled egg, done to your liking, if preferred.