101 Foods That Could Save Your Life

Did you know … that 2.4 billion pounds of peanuts are consumed in the United States each year—about half of it in the form of peanut butter?

The peanut is not really a nut at all. It is technically a legume along with its cousins beans and peas, all belonging to the Leguminosae family. Legumes are edible seeds enclosed in pods. Peanuts grow underground, unlike “tree nuts” such as walnuts, almonds and pistachios. Virginias, Runners and Spanish peanuts are the three main types grown in the United States. Virginias (cocktail nuts) are large-kernelled. Medium-size kernels are called Runners and small-size kernels are called Spanish peanuts. A fourth type, Valencia peanuts, characterized by three or four small kernels in a long shell, are grown less frequently in the U.S.

The peanut is grown mainly in tropical and subtropical regions throughout the world but is thought to be native to the Western Hemisphere, most likely originating in Brazil or Peru. Spaniards brought the peanut to Europe; Portuguese explorers transplanted it to Africa, and from there it was brought back to the Americas. Peanuts were consumed by soldiers during the Civil War as a cheap source of protein. George Washington Carver, considered by many to be the father of the peanut industry, was the one who suggested to farmers that they rotate their cotton plants and cultivate peanuts. He also developed more than 300 uses for peanuts, ranging from food uses to industry applications.

China and India are the largest producers of peanuts. In both countries, most nuts are processed for oil and sold locally. The United States, Argentina, Sudan, Senegal and Brazil are the major producer–exporters. In the United States, peanuts are grown mainly in Georgia, Texas, Alabama, North Carolina, Florida, Virginia and Oklahoma.

Scientists at the University of Florida found that peanuts rival fruits in their levels of antioxidants. The Florida researchers identified high concentrations of polyphenols, particularly p-coumaric acid. Roasting can increase the level of the polyphenols, boosting overall antioxidant content by as much as 22 per cent. Peanuts are an excellent source of beta-sitosterol, known to have anticancer properties. They are also a good source of resveratrol, an antioxidant also found in red wine that may help fight heart disease.

GUM IN HAIR: Smearing peanut butter on hair that has gum stuck in it helps with the gum’s removal.

STICKER AND INK REMOVER: Same deal—just smear peanut butter on surfaces containing unwanted ink and stickers and they should come off!

HEART HEALTH: The U.S. Food and Drug Administration approved a qualified health claim for peanuts in 2003: “Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, such as peanuts, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” A study in the Journal of the American College of Nutrition showed that regular consumption of peanuts lowered triglycerides and improved diet quality by increasing nutrients associated with the prevention of cardiovascular disease.

TYPE 2 DIABETES: Study subjects who ate half a serving of peanut butter or a full serving of peanuts five or more times a week had up to a 27 per cent reduced risk of developing type 2 diabetes.

WEIGHT MANAGEMENT: A USDA survey found that peanut eaters were better able to meet their needs for vitamin A and E, folate, calcium, magnesium, zinc, iron and fibre. The participants in this survey had lower BMIs (Body Mass Index—a measurement used to determine obesity) than non–peanut eaters.

COLON CANCER: A study found that female subjects who frequently consumed peanuts and peanut products had reduced risk for colorectal cancer.

• Look for peanuts either shelled or unshelled, as oil, as peanut butter (with or without additives like sugar and salt, smooth, creamy, chunky, super-chunky and more), and as an ingredient in confections or sauces—you name it!

• Peanuts can turn rancid quickly so try to taste one before you buy them.

• Shelled peanuts can be stored for up to three months in the refrigerator and up to six months in the freezer.

• Make your own peanut butter in a food processor.

• Toss chopped peanuts on a salad.

• Use peanut oil in a vegetable stir-fry.

• Try a peanut butter and banana sandwich for a change of taste.

Aztec Cocoa Fire Peanuts

by Chef J. Hugh McEvoy

Servings: 18 • Prep and cooking time: 18 minutes

This recipe definitely has a grown-up taste, with a slight cocoa flavour and not overtly sweet. This is a great snack to serve by itself but it also makes a great topping on salads for added crunch. Tasty tip: Omit the cayenne pepper and substitute hot cocoa mix for dark cocoa powder for more kid appeal. This recipe contains four powerhouse foods.

INGREDIENTS:

1lb/450g dry-roasted peanuts

2 tablespoons granulated sugar

2 tablespoons egg whites

½ teaspoon sea salt

¼ teaspoon cayenne pepper (optional)

3 tablespoons of dark cocoa powder

DIRECTIONS:

Beat egg whites, cayenne pepper, salt and sugar in a small mixing bowl. Blend in peanuts and coat evenly. Spread evenly on a greased or papered baking tray. Roast nut mixture at 350°F/180°C for 4 minutes. Take out of oven and stir and coat evenly again. Return to oven for another 4 minutes (do not overbake). Cool nuts at least 15 minutes. Mix well to separate nuts. Dust peanuts with unsweetened cocoa mix. Dust again. Serve with plenty of refreshing beverages.

BREAK IT DOWN …

Calories: 160; Total fat: 13g; Saturated fat: 2g; Cholesterol: 0mg; Sodium: 70mg; Total carbs: 7g; Fibre: 2g; Sugar: 3g; Protein: 6g.