Peanuts (which some might also know as “American peanuts”) are the aperitif snack par excellence, but also a healthy hunger breaker if consumed natural and without salt. For this reason, many people believe that peanuts are dried fruit (or rather nuts) just like almonds, walnuts or hazelnuts, but, in reality, they belong to the legume family, in the same way as beans, lentils or peas.
The only difference is that, of course, we never find them in our soups, but peanuts are a very versatile food in the kitchen and rich in nutrients beneficial to our health. (Read also: How to grow peanuts in pots)
Origins, uses and properties of peanuts
Peanuts are seeds of the plant Arachis hypogaea belonging to the family of Legumes. Originally from Brazil, they were brought to Europe by Ferdinand Magellan and were initially used as fodder for livestock. Although there are peanut plant cultivations in the Veneto region, most of the American peanuts we consume in Italian bars are mainly imported from Africa and South America.
Peanuts offer several properties and benefits:
Peanuts are also an extremely versatile ingredient to use in cooking. First of all, it must be said that peanuts consumed fresh are rich in minerals and vitamins and contain numerous calories; on the contrary, the processing of toasted, salted and caramelized peanuts removes most of their nutritional properties.
From roasted peanuts, however, the peanut butter so loved in American series is obtained, of which it is possible to make a super healthy version using only one ingredient: the peanuts themselves (here is the step-by-step process)
From peanut seeds you can also obtain a vegetable oil that is particularly suitable for frying. They can also be used instead of almonds in traditional basil or rocket pesto, or to make salads tastier, combined with lettuce and parmesan flakes. Peanut appetizers are also easily prepared at home: just heat them for a few minutes in a pan without seasonings and then immediately dip them in fine salt or paprika.
Peanuts and sport: the natural supplement you already have in your pantry
Anyone who plays sports knows how important it is to consume proteins in the right quantity, but it is not always necessary to resort to expensive powder supplements. Peanuts, with their approximately 26 g of protein per 100 g, represent one of the most complete and accessible vegetable protein sources. They are rich in arginine, an amino acid that promotes muscle recovery, and magnesium, essential for muscle contraction and the reduction of fatigue.
Consumed as a pre or post workout snack – preferably natural and unsalted – they help recharge your energy without weighing you down. Peanut butter spread on a slice of whole-grain bread, for example, has become a favorite snack for runners, cyclists and fitness enthusiasts.
Peanut flour: do you know it?
Still little known to the general Italian public, peanut flour is gaining more and more space in health-conscious cuisine and in high-protein diets. It is obtained by grinding partially defatted roasted peanuts and contains up to 50 g of protein per 100 g, with a significantly lower calorie intake than whole peanuts. It is naturally gluten-free and can be used to enrich shakes and smoothies, prepare protein pancakes, crispy breadings for chicken or high-protein biscuits. Its flavor is delicate and slightly toasted, and goes well with both sweet and savory preparations.
3 easy recipes with peanuts to try immediately
Homemade satay sauce
Blend 3 tablespoons of peanut butter with coconut milk, lime juice, soy sauce, garlic and a pinch of chili pepper until smooth. It is perfect as a sauce for chicken skewers, tofu or grilled vegetables. It can be kept in the fridge for 3-4 days.
Peanut energy balls
Mix 100 g of oat flakes, 3 tablespoons of peanut butter, 2 tablespoons of honey, dark chocolate chips and a pinch of salt in a bowl. Form balls with your hands and let them rest in the fridge for at least an hour. They are the ideal snack before or after training.
Quick curry with peanut butter
Fry onion and garlic in a pan, add coconut milk, curry powder, turmeric and 2 large spoons of peanut butter. Add chickpeas or chopped chicken and cook for 15 minutes. Serve with basmati rice. A tasty, protein-rich single dish ready in less than half an hour.
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