Peanut Lunch Ideas
Pack peanuts and peanut butter for a better lunch! This ingredient is great for lunch recipes because they are a favorite food among Americans young and old. Peanuts and peanut butter account for two thirds of all nuts eaten in the U.S. Research shows that peanuts have such an enjoyable flavor that people can’t get enough of them, even after 8-weeks of replacing all fat in the diet with peanuts.
Peanuts are Healthy Lunch Idea
According to the USDA MyPlate, peanuts are part of the protein group, which should make up roughly a quarter of your plate, and lunch is no exception! Peanuts and peanut butter provide protein and fiber to keep you feeling fuller longer so you can get the most out of your meal. They are a good or excellent source of 8 vitamins and minerals, making them the most nutrient dense nut!
How to Pack Peanuts for Lunch
A peanut butter sandwich with a piece of fruit and a glass of milk is easy to make and provides almost 20g of protein and about 10g of fiber. Kids who dip their vegetables in peanut butter tend to eat more vegetables. Try sprinkling peanuts on a salad or wrap for added crunch and flavor or simply pack peanuts or peanut butter as a snack to keep you going. Try peanuts and peanut butter for lunch any way you like! Use these traditional ideas or try these peanut and peanut butter lunch recipes.
References
- USDA-ERS. 2009 Data. Available: http://www.ers.usda.gov/
- Alper C., Mattes R., effects of chronic peanut consumption on energy balance and hedonics. Int J Obesity. 2002;26:1129-1137.
- USDa. http://www.choosemyplate.gov/foodgroups/proteinfoods.html.
- U.S. Department of agriculture, agricultural Research Service. 2010, USDa national nutrient Database for Standard Reference, Release 25. nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl.
- www.peapod.com, 2013
- Johnston, et al. increasing Vegetable intake in Mexican-american Youth: a Randomized Controlled trial. J Am Diet Assoc. 2011;111:716-720.
Flatbread Pizza with Peanut “Sausage” Crumbles
This peanut “sausage” crumble could be used on top of pizza or added to your favorite breakfast casserole. SERVES 6-8Peanut Sausage: 1 cup dry roasted peanuts 1 tbsp. paprika 1/2 tsp. granulated garlic 1 tsp. fennel seeds (ground) 1/4 tsp.black pepper 1/2 tsp. red...
Peanut Crusted Eggplant Subs
The incorporation of peanuts into this eggplant dish adds a subtle nutty flavor with a crispy outer texture and a tender inner texture. Ground peanuts and peanut powder also add high-quality plant-based protein, making this dish both delectable and nutritious. Serves...
Peanut Cobb Salad
Beloved Cobb salad is made even better in this healthier version. Feel free to use leftover cooked pork tenderloin, shrimp, or lean beef in place of the chicken. SERVES 4 4 slices center cut bacon 10 ounces (about 2 cups) cooked boneless skinless chicken breast, cut...
Tomatoes Stuffed with Peanut Quinoa
This protein-packed meatless entrée is perfect (and impressive looking!) for a lunch or on a buffet. The salad is also terrific in hollowed out cucumber or zucchini, served on lettuce leaves, or served on it’s own in a bowl. SERVES 4 3/4 cup tri-color quinoa, rinsed...
Chopped Salad of Corn, Tomatoes, Peppers, Jicama, Avocado, and Black Beans with Smoked Peanuts
Recipe developed by The Culinary Institute of America as an industry service to The Peanut Institute Serves 8 2 1/2 cups corn kernels 2 diced tomatoes 1 cup roasted red peppers cut into ½ inch squares 2 1/2 cups jicama cut into ½ inch pieces 2 avocados cut into ½ inch...
Crunchy Peanut Waldorf Salad
This healthier version of the beloved salad is every bit as delicious as the original—but thanks to the addition of peanuts, has the added bonus of nutty crunch, along with the invaluable plant nutrients the peanuts provide. SERVES 4 1/3 cup canola mayonnaise 1/4...
Apple-Bacon Peanut Butter Stacks
This fun and delicious lunch will please kids and adults alike. SERVES 4 6 slices center cut bacon 2 large gala apples, about 1 pound, cored 8 tablespoons creamy peanut butter 4 ounces thinly sliced deli turkey breast Instructions: Heat a medium nonstick skillet...
Shrimp Summer Rolls with Peanut Dipping Sauce
This beautiful, elegant dish—a mainstay in Vietnamese cuisine– is quite simple to make, once you’ve made a practice roll or two. Make it for a quick, clean-eating lunch, or serve half a roll as an appetizer at your next gathering. SERVES 4 (2 rolls per) 1/3 cup rice...
Peanut Butter and Strawberry Quesadillas
These quesadillas are healthful enough to serve as lunch—and luscious enough to eat for dessert! 2 (8-inch) whole wheat flour tortillas 4 tablespoons creamy peanut butter 1/8 teaspoon ground cinnamon 1 cup strawberries, hulled and sliced Instructions: Place a...
Mediterranean Grain Medley with Peanuts
A heart healthy mediterranean salad with ancient grains, fresh vegetables and peanuts. Heart Healthy Vegetarian High Protein 8 portions Ingredients Amount Peanut oil 3 Tbsp. Garlic cloves, minced 2 ea. Hot pepper flakes ½ tsp. Red bell pepper, diced ½ ea. Yellow...