Peanut Sauce Adds Flavor and Heartiness to Veggies (2024)
— Written By Margie Mansure
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Most everyone like peanut butter. It’s excellent in sandwiches or as spread. But have you ever tried it with vegetables? A good peanut sauce adds seasoning while mellowing the strong flavor of some vegetables.
Peanuts are a legume and in the same plant family as beans. Nutritionally, studies have found that eating peanuts or peanut butter has been associated with a reduced risk of cancer, heart disease and diabetes. They’re also an inexpensive protein and healthy fat source.
This peanut sauce has a nice kick to it with the Sriracha, which is a chili sauce. If you can’t find Japanese noodles, rinse cooked angel hair pasta with cold water and drain well before tossing with roasted sesame oil.
Spring Roll-Inspired Salad with Peanut Sauce
Peanut Sauce Ingredients
1/3 cup peanut butter
1 clove minced garlic
1 tablespoon Sriracha sauce
2 tablespoons brown sugar
2 tablespoons lime juice
2 tablespoons coconut milk
1 tablespoon soy sauce
1/2 cup water
Salad Ingredients
1 ½ cups cooked Soba or Somen noodles (Japanese)
Tossed in roasted sesame oil
1 ½ cups lettuce, 1” strips
½ cup basil, thin strips
½ cup cilantro leaves, whole
½ cup mint, thin strips
Other veggies you like to add
To make sauce, mix ingredients in a saucepan and bring to a boil. Turn heat to low and stir occasionally until desired consistency. Cool before tossing with vegetables and herbs. Mix in noodles and serve. Serves 4
This is one of my favorite ways to eat cauliflower or broccoli:
Roasted Peanut-Curry Cauliflower or Broccoli
½ cup peanut butter (or other favorite nut butter)
1/3 cup olive or vegetable oil
1 ½ tablespoons curry powder
Salt to taste
1 head of cauliflower or broccoli
Preheat oven to 425°F. In a small bowl, make the nut sauce by whisking together peanut butter, oil, curry powder and salt. The amount of salt depends on what type of nut butter you use and preference. Cut cauliflower or broccoli into ½” thick pieces and place in a large bowl. Stir in enough sauce to coat. Spray or lightly coat a baking sheet with oil and place coated vegetable in a single layer. Check bottom after 10 minutes of roasting and turn if needed. Taste a piece to determine if you need to cook more for your desired amount of doneness.
While most peanut sauces do contain nutrient-packed ingredients, they're also high in calories and fat, making them healthy choices -- but only in moderation. There are certainly more nutritious and lower-calorie alternatives to peanut sauce, but if you stick to small servings, the sauce won't harm any diet plans.
Celery and peanut butter are perfect for a midday break or to pack into your kid's school lunches as a fun surprise during their day. Add some raisins on top as the "ants" and you've got a treat that's as cute as it is tasty.
Carrots, broccoli, cucumbers, red peppers, and snow peas are just some of the vegetables that taste great when paired with Thai Peanut Sauce. Try a unique twist with your veggies and dip Summer Rolls into the rich, peanut flavor!
But research suggests that peanuts are every bit as good for heart health as more expensive nuts. Peanuts help prevent heart disease by lowering cholesterol levels. They can also stop small blood clots from forming and reduce your risk of having a heart attack or stroke.
Are peanuts inflammatory? The short answer is no, and in fact, peanuts and some peanut products like peanut butter have been shown to be anti-inflammatory. Inflammation in the body is a mechanism thought to be at the center of the majority of chronic diseases.
One of the main fats in peanut butter is oleic acid. When substituted for other fats in your diet, oleic acid helps maintain good cholesterol, blood sugar, and blood pressure. Managing these levels in your body can lower the risk of heart disease. Peanut butter also contains omega-6 fatty acid.
You can spice up any salad, stir fry or noodle bowl with this eclectic sauce. If you're looking for cooking inspiration, Thai peanut sauce is a nutty and sweet pairing for many common vegetables. You'll love how tasty eating vegetables becomes with this Asian dip.
Celery and peanut butter are two minimally processed, nutrient-rich foods. As a result, combining the two results in a snack that's rich in fiber and protein. It's also a good source of niacin, manganese, copper, magnesium, and heart-healthy fats ( 1 , 2 ).
Peanut sauce can be a healthy addition to any diet. Since it is made from peanut butter, it naturally has some protein. Look for ones with not a lot of sodium or added sugar. Better yet, when making it at home, you have full control over the quality of the ingredients.
Fortunately for everyone who loves peanut butter, almond butter, and other nut butters, these creamy treats are fairly healthy. And as long as they don't contain hydrogenated fat, nut butters — including peanut butter — won't cause problems for your cholesterol levels.
One of the main characteristics of Indonesian cuisine is the wide applications of bumbu kacang (peanut sauce) in many Indonesian signature dishes, such as satay, gado-gado, karedok, ketoprak, rujak and pecel, or Chinese-influenced dishes such as siomay.
Mix PB with yogurt, cinnamon, and a hint of honey or maple syrup. Dip in apples slices, celery, or spread on toast with banana slices and coconut. Mix into noodles. Thanks to its salty, nutty flavor and creamy texture, Asian-inspired noodle dishes taste divine with peanut sauce.
Due to its high amount of unsaturated fats, peanut butter may help reduce a person's LDL cholesterol levels. Having optimal LDL levels is linked with a lower risk of heart disease. A 2015 study found that people who had a high intake of nuts may have a lower risk of cardiovascular disease mortality.
Whatever the dish, tomato-based sauces are healthier than creamy ones, as they're usually lower in saturated fat and calories. Instead of a creamy korma, go for a balti or jalfrezi. With pasta, choose arrabbiata or bolognese instead of carbonara or cheese-based sauces.
Consuming peanut oil in moderation is generally considered safe. However, if you consume too much omega-6 fatty acid, it harms in many ways, including increasing the odds of heart disease.
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