Peanuts are a common allergen, but for those who aren’t allergic, they’re also a nutritional powerhouse. Just 100 grams of peanuts gives you 25.8 grams of protein, 8.5 grams of fiber, healthy fats, and plenty of vitamins and minerals. Try the comforting and healthy peanut recipes on this page to bring some variety to your pantry meals.
Country Captain
Southern sea captains brought home spices, so the story goes, and came up with this traditional American curry. We cut back on fat, added veggies, and sped up the cooking for this family-friendly version. Put it in your slow cooker instead of finishing it in the oven and you’ll have dinner waiting when you get home from your busy day.
- 2 tablespoons olive oil
- 2 boneless chicken breasts, cut into cubes
- 1 slice bacon, cooked and crumbled
- 1/2 cup peanuts
- 1/4 cup dried currants
- 2 cloves garlic, pressed
- 1 tablespoon thyme
- 2 tablespoons curry powder
- 1/2 red onion, minced
- 2 small sweet peppers (we used red and orange, but you can choose a green bell pepper instead)
- 1 stalk celery, cubed
- 2 large carrots, cubed
- 6 Brussels sprouts, quartered
- 4 cups chicken broth
- 1, 10-oz can diced tomatoes
Heat olive oil in an oven-safe skillet, add cubed chicken, and brown all sides. Stir in bacon, peanuts, and currents.
Add garlic, thyme, and curry powder and cook till fragrant. Stir in vegetables, broth, and tomatoes. Move skillet to a 350 degree oven. Cook for 25 minutes, or until vegetables are tender but crisp.
Serve with rice.
Trail Mix Cookies
Cookies are always a nutritional luxury, but these, with whole grains, peanuts, and raisins, have higher more dietary fiber and protein than most. We cut the sugar slightly — your family’s tastes will change if you give them a chance to get used to slightly less sweet desserts.
- 1 stick butter
- 1/2 cup white sugar
- 1/2 cup brown sugar
- 2 tablespoons molasses
- 2 eggs
- 1 teaspoon vanilla
- 1 cup whole wheat flour
- 3 cups rolled oats
- 1 cup peanuts
- 1 cup raisins
- 1/4 cup semisweet chocolate chips
Cream butter and sugars. Stir in eggs and vanilla. Mix in flour and oats. Stir in remaining ingredients. Drop by tablespoonful on lightly greased cookie sheets. Bake at 350 degrees for 8 minutes.