Think homemade peanut butter is a hassle? Think again. It’s surprisingly simple to whip up your own protein-packed spread – no sugar, no salt, just pure peanut goodness.
Peanuts aren’t just a tasty snack. When paired right, like with apple slices instead of bread, they’re a heart-friendly, fibre-rich superfood that supports digestion, reduces inflammation, and adds a healthy crunch to your meals.
Chef Athi Ntwakumba, co-founder of Thyme with Chefs, says the best peanut butter starts with just one ingredient. “Ideally, you want it to say just one thing: peanuts. No added extras. That’s when you know it’s a healthier option.”
Also, fancy labels can be misleading, he warns. “Choose dry-roasted peanuts, or roast them yourself – that way, you control what goes in.”
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Add your own flavour twist
Chef Anele Jili from KwaZulu-Natal shares how she makes her version. “Start with fresh, quality peanuts for the best flavour. If it turns out a bit too thick, just add a little peanut or coconut oil.”
For a twist, she recommends mixing in some honey, cinnamon, or chocolate chips.
The article also explores the nutritional benefits of peanuts.
According to the Heart and Stroke Foundation SA’s dietitian, Cari Erasmus, peanuts are rich in protein, fibre, good fats, vitamins, and minerals. However, she acknowledges that they’re not for everyone due to allergies.
Shonisani Nephalama, also from the foundation, cautions those with allergies and warns against additives and overconsumption. “To incorporate peanuts into a balanced diet, practice portion control… and avoid those with added salt, sugar and oils.”
Craving more peanut tips and the full DIY guide? Read the full story now on Health For Mzansi. It also includes a recipe.
This article was first published on Health For Mzansi and written by Vateka Halile.
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