Healthy Side Dishes

Make your meal complete with these healthy dinner and lunch sides made with peanuts. Peanuts and peanut butter not only add great flavor to your meals, they are packed with nutrients like protein and heart healthy components.

High Protein Side Dishes

One ounce of peanuts— about a handful— contains 7 grams of protein. That’s more than other nuts and for good reason: Botanically speaking, peanuts are legumes rather than true nuts, so their protein content is comparable to many beans. It’s important to consume protein every day, because the body doesn’t store it the way it does fats and carbohydrates. Dietary protein is used by the body to build and maintain bones, muscles, cartilage, skin, blood, enzymes and hormones.

Heart Healthy Side Dishes

When it comes to our hearts, peanuts in particular can provide some big-time benefits — which is why they’re included in FDA’s qualified Health Claim for nuts. Peanuts are a rich source of a heart-healthy type of fat that lowers LDL levels, and have shown to reduce heart disease risk by 15%. They also contain healthy oils, plant-based protein and fiber that can help further reduce unhealthy cholesterol. Our bodies have 100,000 miles of arteries that carry oxygen throughout the body, but when they become ‘stiff’ due to poor nutrition or lack of exercise, it raises our risk for things like a heart attack or stroke. Eating peanuts regularly can help prevent that stiffness and lower those risks.

So, explore these side dish recipes with peanuts for an amazing feast, healthy heart and body!

References:

  1. Source: USDA Food Composition Databases, based on dry-roasted nuts.
  2. Guasch-Ferré M, Liu X, Malik VS, Sun Q, Willett WC, Manson JE, Rexrode KM, Li Y, Hu FB, Bhupathiraju SN. Nut Consumption and Risk of Cardiovascular Disease. J Am Coll Cardiol. 2017 Nov 14;70(20):2519-2532. doi: 10.1016/j.jacc.2017.09.035. PubMed PMID: 29145952; PubMed Central PMCID: PMC5762129.
  3. Coates AM, Hill AM, Tan SY. Nuts and Cardiovascular Disease Prevention. Curr Atheroscler Rep. 2018 Aug 9;20(10):48. doi: 10.1007/s11883-018-0749-3. Review. PubMed PMID: 30094487.
Gujarati Cucumber and Peanut Salad

Gujarati Cucumber and Peanut Salad

You’ll love this unique, tangy, crunchy side salad perfect for warm summer days. Source:  Madhur Jaffrey’s World of the East Vegetarian Cooking © 1997 Madhur Jaffrey (Knopf) Vegetarian Gluten Free Dairy -Free 8 side portions 2 cups peanuts 3 cucumbers (small, pickling...

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Grilled Sweet Potatoes with Molasses Glaze

Grilled Sweet Potatoes with Molasses Glaze

Adapted from: The Thrill of the Grill © 1990 by Chris Schlesinger and John Willoughby Serve this easy side year round! Put the sweet potato slices on skewers and grill for even more fun! Vegetarian 4 portions 2 sweet potatoes, medium 1 small cinnamon stick Juice of...

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Cauliflower “Steaks” with Peanuts, Bacon and Capers

Cauliflower “Steaks” with Peanuts, Bacon and Capers

Versatile cauliflower is in these days! Make this tasty dish your own! Use 1/2 cup sautéed mushrooms for the bacon if you’d like to try it vegetarian. Gluten Free Dairy -Free 4 portions 1 tight head cauliflower 5 slices bacon, 1/4“ thick, cut into 1/4” dice 1/2 cup...

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Southern Peanut Coleslaw

Southern Peanut Coleslaw

Cool off with this new protein-packed take on a summer favorite. Vegetarian Dairy -Free  2 14 oz  bags coleslaw mix  2  red onions, thinly sliced  1/2  cup peanut butter  2 teaspoon Worcestershire sauce  1  cup cider vinegar  2  garlic cloves  1/2  teaspoon celery...

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Mediterranean Grain Medley with Peanuts

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...

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