Go nuts with healthy menu choices

O BEYOND just using peanut butter on toast and get innovative with it for healthy options, say experts.

With increasing awareness about superfoods and their health benefits, peanut butter has now made its way into most Indian households.

It is rich in proteins, energy, carbohydrates and good fat.

Nutritionist and weight management consultant Kavita Devgan said: “Peanut butter is the most innovative ingredient. For vegetarians, it can be added to pulses, baby spinach and basil peanut pesto.

“Peanut butter also goes well with pork and prawn recipes and even pairs well with tofu.”

Chef Gaurav Chadha, in-house chef, FunFoods by Dr Oetker, has shared some easyto-make recipes with peanut butter:

Peanut Butter Muesli Bar: Eat healthy and tasty muesli bars, while on the go. To make delicious bars add muesli, sesame seeds, coconut and cinnamon powder and nuts in a pan and dry roast all.

In another pan, cook peanut butter, honey and dates for one minute. Pour the peanut butter mixture in the bowl with the dry ingredients and fold the ingredients together, freeze and serve.

Bengal Peanut Butter Chop: Grace your snack time with easy-to-make peanut butter chops. Make round balls from a mixture of cooked green chilli, ginger, beetroot, potato, carrot, red chilli powder, cumin powder and coriander powder. Stuff them with a mixture of peanut butter, raisins and nuts.

Then shape them into cutlets and deep fry with a coating of sooji and breadcrumbs.

Peanut Butter Chicken Skewers: Give a delicious twist to chicken with peanut butter. Prepare a mixture of yoghurt, peanut butter, coriander leaves, garlic, salt and red chilli for marination.

Place chicken alternatively on skewers and refrigerate for 30 minutes. Heat oil in a nonstick pan (medium flame) and grill skewers for three to four minutes on both sides or until cooked.

Thai Style Peanut and Vegetable Curry: In a blender jar, add garlic, onion, red chilli, turmeric powder, cumin powder and 50ml water and grind it to form a thick paste. Cook the paste for three to four minutes until dry. Add coconut milk, peanut butter, coriander, remaining water, salt, and cook for 2 to 3 minutes until the sauce thickens. Then add lemon juice, broccoli, mushroom, carrot and pineapple. Serve hot with boiled rice.

Fitness Peanut Butter Smoothies: Smoothies are a perfect filling snack and quick on-the-go choice for both adults and children. Choose your favourite base – be it strawberry or banana or chocolate dessert topping. Add peanut butter, yoghurt, milk, honey, ice cubes and blend until smooth. Serve chilled. – IANS