Peanuts are an excellent plant-based source of protein, and are high in various vitamins, minerals and plant compounds. They should be a part of your everyday meals to ensure that you get these nutrients.Peanuts are an excellent plant-based source of protein, and are high in various vitamins, minerals and plant compounds. They should be a part of your everyday meals to ensure that you get these nutrients.

Here are five healthy peanut recipes that you can prepare quickly.

Peanut Butter Cookies

Ingredients –

• 1 cup peanut butter
• 10 deseeded dates
• 1 egg
• 1 cup bran
• 1 tsp sesame seeds
• 2 tbsp coconut oil
• ¼ tsp salt
• ¼ tsp ground cinnamon
• Sugar optional

(Serves 1)

Beat the egg well and mix all ingredients together. Roll into balls and flatten them into round shapes. Bake for 10 minutes at 350 degrees F. For this peanut butter cookie recipe, you can also use butter instead of coconut oil. But peanut butter already contains fats and oil, so you won’t really miss the butter. You can also add flour instead of brand or even forgo any grain for this recipe for peanut butter cookies. You can make 3-4 medium-sized cookies with the above ingredient quantities.

Peanut and Bean Salad

Ingredients –

• ½ cup roasted peanuts
• ½ cup steamed peanuts
• ½ cup steamed kidney beans
• ¼ cup steamed white beans
• 1 small cucumber, peeled and diced
• ½ small white onion, finely-chopped
• ½ small red onion, finely-chopped
• 1 green chili, deseeded and chopped
• ½ zucchini, diced
• ¼ cup orange/pink grapefruit stems, peeled
• 1 tbsp lemon juice
• ½ tbsp ground pepper
• 1 tbsp olive oil
• Salt to taste

(Serves 1)

Mix all ingredients except lemon juice and salt in a salad bowl and chill in the refrigerator for 15 minutes. Add salt and lemon juice right before consumption. This is a healthy peanut recipe that you can even eat in lieu of a full meal.

Peanut Sauce

Ingredients –

• ¼ cup peanut butter
• ¾ cup water
• 2 garlic cloves, minced
• 1 tsp red chili flakes
• 1 tsp white vinegar
• 1 tsp soy sauce
• 1 tbsp sugar

(Serves 1)

Mix all ingredients together until the paste is smooth. Add more water if you need it for it to achieve a sauce-like consistency. You can use this peanut recipe with roasted vegetables, grilled tofu, or as a dip for snacks. You can add more sugar or chili in this peanut sauce recipe as per your taste.

Peanut Fudge

Ingredients –

• 1 cup peanut butter
• 3 tbsp coconut oil
• 2 tbsp coconut flour
• 4 tbsp honey
• ¼ tbsp ground cinnamon
• A pinch of salt

(Serves 1)

Cook all ingredients except coconut flour over low flame for 2 minutes. Remove from heat and then add flour. Take a flat dish and use wax paper to line it. Pour the mixture in the dish and freeze it for an hour. Cut into squares when it is set. You can store it in refrigerator for 2-3 days. This is a healthy peanut butter fudge recipe that you can even eat quite regularly.

Peanut Butter Smoothie

Ingredients –

• 2 tbsp crunchy peanut butter
• 2 tsp roasted peanuts, crunched separately
• 1 small banana
• 1 cup plain yogurt (low-fat milk or almond milk)
• 10 raisins, soaked in water for 10 minutes
• 5 almonds
• 1 dried fig
• 1 tsp desiccated coconut
• ¼ tsp cocoa powder

(Serves 1)

Leave aside 1 almond and cocoa powder. Mix all ingredients together in a blender for 2-3 minutes. Pour it into a tall glass. Sprinkle cocoa powder on top and add almond slivers. This peanut recipe for a healthy smoothie is ready for you to enjoy.

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