www.peanutsusa.com Peanuts: The king of all nuts Peanut butter
Transcription
www.peanutsusa.com Peanuts: The king of all nuts Peanut butter
in a October 2015 nutshell 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 spreads. 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 versatility, including: • 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 cumin. • 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 Latte. 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 www.peanutsusa.com in a 2 nutshell 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 ugly. 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 Canada. 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. in a 3 nutshell 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. in a 4 nutshell 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 in a 5 nutshell 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 about: 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 in a nutshell 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 Ingredients 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 eggs 2 whole wheat English muffins 2 slices crisp cooked bacon, broken in half (optional) 2 to 4 thin tomato slices Directions 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. 6