A member of the nutritional powerhouse legume family, peanuts are an excellent source of monounsaturated fat, phytosterols, and protein.
At Breakfast: Try this Peanut Butter Soy Smoothie as a breakfast, or a milkshake alternative.
At Lunch: Make a healthier peanut butter sandwich by limiting peanut butter to 1 and ½ Tbsp, using whole wheat bread, and adding ¼ cup of bananas for added potassium and fiber. (Use natural peanut butter.)
As a Snack: A handful of unsalted peanuts is a great snack during a busy day. If portion control is a challenge, measure 1 ounce of peanuts on a kitchen scale and place them into a plastic sandwich bag to take with you. (This provides 160 calories and 14 grams of fat, largely monounsaturated, 2.4 grams of fiber, and 7.7 grams of protein.)
At Dinner: Try this colorful, delicious Asian Chicken Noodle Salad. Triple your recipe and enjoy a fantastic lunch for the next few days!
As a Party Appetizer: Who doesn't love food on a stick? This Lowfat Chicken Satay with Peanut Sauce is sure to be a crowd pleaser.