Peanut flour: how to use this ingredient in 6 healthy recipes

Your routine will get healthier with peanut flour. It is the result of the roasted seed, which can be used in many recipes to make dishes more nutritious. For this, nutritionist Michelli Rensczeczen (CRN8-12379) explained how this ingredient can act in the body and contribute to better health. Follow up!

7 benefits of peanut flour that will make you include this ingredient in your routine

How about knowing more about peanut flour, such a powerful ingredient? In addition to having a wonderful flavor, this flour is rich in nutrients and can be used in a multitude of preparations. So discover its benefits:

• Weight Loss: Peanut flour is a good food to help with weight control and reduce measurements. “It is rich in fibers that help increase the feeling of satiety and decrease hunger”, explains the nutritionist.
• Muscle health: Michelli points out that “protein is one of the three most important macronutrients for health, along with carbohydrate and fat. In this sense, peanuts are rich in vegetable protein and, therefore, the ingestion of flour can benefit muscle health.” In addition, protein is also a great ally for lean mass gain.
• Heart disease: about heart disease, the professional reports that this flour “contains essential nutrients to lower LDL cholesterol, keeping arteries always healthy.”
• Cholesterol control: in addition to the heart, cholesterol is also benefited by the consumption of this flour. Michelli comments that “the abundance of fatty acids contained in flour, the famous good fats, helps to control bad cholesterol (LDL).”
• Improves mood: to understand how this benefit is generated, the professional gives more details: “Peanut flour helps to improve mood and reduce stress because it contains tryptophan, a substance that favors the production of the hormone serotonin, known as the hormone of happiness, and increases the feeling of well-being.”
• Antioxidant action: in addition to many proteins and good fats, peanut flour also has many antioxidants. “With this, it can prevent inflammation, promotes the strengthening of immunity and fights the presence of free radicals in the body. In short, free radicals are the main cause of what is known as “oxidative stress”, which is largely responsible for premature skin aging and for several chronic diseases, including cancer”, explains Michelli.
• Prevention of type 2 diabetes: “because it contains good fats, flour can help maintain a stable blood sugar level, thus preventing blood sugar levels from rising, which, over time, can facilitate the onset of type 2 diabetes.” The nutritionist also adds that “peanuts are rich in fiber, helping to reduce blood sugar levels and that, therefore, they also act in the prevention of type 2 diabetes.”

With this valuable information, it is worth opting to use peanut flour in some recipes. And not to abuse, check the nutritional table to consume the proper amount.

Peanut flour information

Despite containing many benefits, peanut flour should be consumed in moderation. The nutritionist reports that a serving of 100 grams contains 600 calories. “Although it is characterized as healthy, the nutritional recommendation is to ingest it without excess, due to its high caloric value”, she recalls. The recommended daily amount varies according to each person and different goals. Check the nutritional table of this ingredient:

NUTRITIONAL TABLE
20 gram serving (2 tablespoons)
Energy value: 86 Kcal
Carbs: 3.2 grams
Proteins: 3.6 grams
Total fat: 7.4 grams
Saturated fats: 1.0 gram
Trans fats: 0.0 gram
Fibers: 1.2 grams
Sodium: 1.0 milligram

how to make peanut flour

It’s not difficult to find this flour to buy, but making your own homemade version is even easier. Write down the steps and be sure to test at home:

1. Buy a portion of roasted and peeled peanuts. The amount of 500 grams is a good choice;
2. Place all the peanuts in a blender or food processor. Grind little by little in “pulse” mode;
3. It is important to grind slowly and stir, so that the flour does not accumulate and turn into a paste;
4. Pass the flour through a sieve to separate the pieces that have not been crushed. Return these pieces to the blender and beat until they become flour;
5. Transfer to a container and it’s ready to use.

Anyone can try this recipe at home. It has great value for money and has so many advantages that you cannot ignore it. But where to use them? Check out the recipes below.

Peanut flour recipes

Very versatile, peanut flour can be used in savory and sweet recipes. Discover how to enjoy your nutrients in a delicious and attractive way!

1. Low carb farofa

This delicious side dish will take your dishes to the next level. The farofa has a delicious texture and is flavored with onion, bacon and plantain. All the best!

2. Peanut shaped bread

If you can’t give up a bun, learn how to make a healthier version. Here, it is prepared with peanut flour, flaxseed flour, eggs, butter, salt and yeast. In just 30 minutes it will be roasted and fragrant in the kitchen.

3. Macarons with Peanut Flour

How about saving money and calories with this version of macarons? To make this French classic you will need few ingredients and the process is very easy. A great option to impress visitors.

4. Peanut cupcakes

This cupcake option is very tasty and nutritious. The dough is easily prepared with peanut flour, coconut flour, coconut milk and a healthy sweetener. A great request to enjoy with the kids.

5. Paçoca cake

Nothing like a warm cake to brighten up coffee time. Just put all the ingredients in a bowl and mix with a whisk. The preparation includes peanut flour, almond flour, almond essence and cream.

6. Chocolate cookie cake

In addition to a fluffy dough, this cake has a chocolate filling that will melt in your mouth. It’s made with just 6 ingredients and takes just 35 minutes to bake. Worth a try!

After this complete guide, you have no excuses not to consume this wonderful ingredient. And to keep making healthier substitutions, check out a little more about the versatility of coconut flour.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.