Peanut butter gets a bad reputation because it is a high-fat, calorie-dense food. Many people, including dieters and those with active lifestyles, fear eating it, but fat is actually important to incorporate into our diet everyday. Not just any type of fat should be eaten, though. There is a difference between "good" fats and "bad" fats. Hydrogenated oils, or trans fats, are commonly found in packaged, processed, and fried foods. Trans fats raise LDL, or "bad" cholesterol, and lower HDL, or "good" cholesterol, and may increase the risk of certain health conditions such as type 2 diabetes. These are fats that should not be a part of our diet. Saturated fats are found in meat, dairy, and some vegetable oils. Saturated fats should be limited in our diet, as excessive amounts raise LDL cholesterol and can increase the risk of cardiovascular disease. Polyunsaturated fats include the essential omega-6 fatty acids and omega-3 fatty acids, which must be obtained from our diet because our body can't produce them. Omega-3 fatty acids are anti-inflammatory and may help in the prevention and treatment of many diseases. Omega-6 fatty acids are commonly used in processed foods and although they are essential in our diet, they are over-consumed. The common Western diet is high in omega-6 fatty acids and low in omega-3 fatty acids, which can promote inflammation and increase the risk of various chronic diseases. Finally, there are monounsaturated fats. Research suggests monounsaturated fats may have a positive impact on cholesterol levels, blood pressure, and inflammation. Good sources of monounsaturated and polyunsaturated fats include nuts, nut butters, fatty fish, seafood, and cooking oils (such as olive oil).
So back to the consumption of peanut butter. Peanut butter is a good source of monounsaturated fats and polyunsaturated fats. It is also a good source of fiber, which along with its fat content will help you feel fuller longer. It provides a variety of vitamins, minerals, and antioxidants as well. And it tastes amazing (some may beg to differ...and if so we can't be friends). So should you go and eat a whole jar of peanut butter in one sitting? I wish! (Did I mention it's one of my favorite foods...). It's important to be aware of your portion sizes when it comes to healthy fats, because as I said before, they are calorie-dense. They provide 9 calories per gram, versus protein and carbohydrates which provide 4 calories per gram. Also be careful about the peanut butter that you choose to eat. Common brands like Jif and Skippy contain hydrogenated vegetable oils, added sugar, and salt. Go for natural peanut butter--the less ingredients the better. They're more expensive, but worth it. If you're aware of these things, then peanut butter can most certainly be a part of your everyday diet.
Due to the fear of peanut butter and its fat/calorie content, powdered peanut butter has become quite popular. A brand that's found in stores is PB2. Powdered peanut butter, or peanut flour, is made by grinding roasted peanuts and pressing out the oil so it is lower in fat. Many people mix it with water to make it a peanut butter replacement. I bought Protein Plus Peanut Flour (no added sugar and salt like PB2 has) originally to do this to help me limit my peanut butter intake, since it's so hard to limit myself! But it just isn't the same. So instead, I use it for baking. Don't get me wrong, I love making peanut butter cookies with regular peanut butter, but it's good to have a lower fat, lower calorie option too. So yes, after all my rambling about how you should be eating healthy fats, I'm giving you a recipe for cookies that use peanut flour instead of peanut butter (I have so much of it that I had to put it to use). They still have a soft, moist texture and a delicious peanut butter taste. I have a ton of other recipes that use real peanut butter, so feel free to head over to those if I inspired you incorporate more fats into your diet! Or, you can always do what I did and put a little bit of real peanut butter on top when you eat these cookies. Why not? Peanut butter on alllll things.
Ingredients:
-1 1/4 cup peanut flour
-1/2 cup almond flour (can sub oat flour)
-1/2-1 cup baking stevia, depending on how sweet you like your cookies
-2/3 cup almond milk
-2 tsp coconut oil
-2 eggs
-2 tsp baking powder
-1 tsp vanilla extract
-cinnamon
-pinch of sea salt
-1/2 cup of peanut butter chips (I used these, from Trader Joe's-- so good!), chocolate chips, chopped nuts, etc.
Directions: Preheat oven to 350 and coat 2 baking sheets with non-stick spray. Mix dry ingredients in one bowl, and wet in another. Pour wet into dry and mix well. Spoon the mixture (don't use your hands the batter is sticky!) onto the baking sheets, about 1 inch big. Press down on each with a wet fork. Bake for 8-10 minutes.
Not the prettiest cookies, but they're delicious!
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