Peanut butter contains approximately 7-8 grams of protein per 2-tablespoon serving (about 32 grams). The exact amount can vary slightly depending on the brand and whether it’s creamy or chunky, but 7-8 grams is a typical estimate for most varieties.
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Who invented peanut butter?
Peanut butter as we know it today was developed through the contributions of several individuals, but it’s commonly attributed to Dr. John Harvey Kellogg, a nutritionist and physician, who patented a process for making peanut butter in 1895. Dr. Kellogg, who also co-invented corn flakes, was interested in developing nutritious foods for his patients at the Battle Creek Sanitarium in Michigan. His version of peanut butter was intended as a meat substitute for people who had difficulty chewing.
However, the idea of grinding peanuts into a paste predates Kellogg’s patent. The ancient Aztecs and Incas were known to grind peanuts into a paste-like substance, though it was different from modern peanut butter.
In 1884, Marcellus Gilmore Edson, a Canadian, received the first patent for peanut paste, which can also be considered an early form of peanut butter. His version was similar to the modern product, but it was made by milling roasted peanuts between two heated surfaces.
Ultimately, while Kellogg played a significant role in popularizing and developing the process for making peanut butter, the invention was a result of contributions from various people over time.
Peanut butter is a versatile and delicious ingredient that can be combined with various foods to create a tasty and nutritious protein shake. Here are some ingredients that blend well with peanut butter:
1. Bananas
- Why: Bananas add natural sweetness to peanut butter , a creamy texture, and a boost of potassium, making them an ideal pairing with peanut butter.
- How: Add a ripe banana to your shake for a classic peanut butter-banana flavor combo.
2. Chocolate
- Why: Chocolate and peanut butter are a classic combination. Adding cocoa powder, chocolate protein powder, or a small piece of dark chocolate gives the shake a rich, indulgent taste.
- How: Mix in 1-2 tablespoons of cocoa powder or a scoop of chocolate protein powder.
3. Oats
- Why: Oats add thickness, fiber, and complex carbohydrates, making your shake more filling and providing sustained energy.
- How: Blend in ¼ to ½ cup of rolled oats for a heartier shake.
4. Greek Yogurt
- Why: Greek yogurt adds creaminess, tanginess, and a significant protein boost to your shake, complementing the peanut butter.
- How: Add ½ cup of plain or vanilla Greek yogurt.
5. Honey or Maple Syrup
- Why: These natural sweeteners enhance the flavor of peanut butter and add a touch of sweetness without being overpowering.
- How: Drizzle in 1-2 teaspoons of honey or maple syrup.
6. Almond Milk or Dairy Milk
- Why: Milk, whether almond, dairy, or another type, provides a smooth base that enhances the creaminess of peanut butter while adding extra protein (especially dairy milk).
- How: Use 1-1½ cups of your preferred milk as the liquid base.
7. Berries
- Why: Berries like strawberries, blueberries, or raspberries add a burst of freshness, antioxidants, and a slight tartness that balances the richness of peanut butter.
- How: Toss in a handful of fresh or frozen berries.
8. Spinach
- Why: For a nutrient boost, spinach blends well with peanut butter without significantly altering the taste. It adds vitamins, minerals, and fiber to your shake.
- How: Add a handful of fresh spinach leaves.
9. Chia Seeds or Flaxseeds
- Why: These seeds add omega-3 fatty acids, fiber, and a slight nutty flavor that complements peanut butter.
- How: Mix in 1-2 tablespoons of chia seeds or ground flaxseeds.
10. Protein Powder
- Why: Adding a scoop of vanilla, chocolate, or even peanut butter-flavored protein powder can enhance the protein content and flavor of your shake.
- How: Include one scoop of your preferred protein powder.
11. Coffee
- Why: Coffee adds a rich, bold flavor that pairs well with peanut butter, making it a great option for a morning shake.
- How: Add ½ cup of brewed coffee (cooled) or a shot of espresso.
12. Cinnamon or Vanilla Extract
- Why: Cinnamon adds warmth and spice, while vanilla extract enhances the overall flavor of the shake, giving it a comforting and aromatic taste.
- How: Add a dash of cinnamon or ½ teaspoon of vanilla extract.
Sample Recipe: Peanut Butter Banana Protein Shake
Ingredients:
- 1 ripe banana
- 2 tablespoons of peanut butter
- 1 scoop of chocolate protein powder
- 1 cup of almond milk (or your preferred milk)
- ¼ cup of rolled oats
- 1 teaspoon of honey (optional)
- A handful of ice cubes
Instructions:
- Add all the ingredients to a blender.
- Blend until smooth and creamy.
- Taste and adjust sweetness or thickness as needed.
- Pour into a glass and enjoy!
3 More post workout peanut butter milkshake recipes, bon appetit.
1. Classic Peanut Butter Milkshake
Ingredients:
- 2 cups vanilla ice cream
- ½ cup milk (any kind)
- 3 tablespoons peanut butter
- 1 teaspoon vanilla extract
- Whipped cream (optional, for topping)
- Crushed peanuts or chocolate chips (optional, for garnish)
Instructions:
- In a blender, combine the vanilla ice cream, milk, peanut butter, and vanilla extract.
- Blend until smooth and creamy.
- Pour into a glass and top with whipped cream if desired.
- Garnish with crushed peanuts or chocolate chips for an extra treat.
- Serve immediately and enjoy!
2. Chocolate Peanut Butter Milkshake
Ingredients:
- 2 cups chocolate ice cream
- ½ cup milk (any kind)
- 2 tablespoons peanut butter
- 1 tablespoon cocoa powder (optional, for extra chocolate flavor)
- 1 banana (optional, for added creaminess)
- Chocolate syrup (optional, for drizzle)
Instructions:
- In a blender, combine the chocolate ice cream, milk, peanut butter, cocoa powder, and banana.
- Blend until the mixture is smooth and thick.
- Drizzle chocolate syrup inside the glass before pouring in the milkshake for a decorative touch.
- Pour the milkshake into the glass and serve immediately.
- Enjoy your rich and decadent chocolate peanut butter milkshake!
3. Peanut Butter Banana Protein Milkshake
Ingredients:
- 1 frozen banana
- 1 scoop vanilla or chocolate protein powder
- 1 tablespoon peanut butter
- 1 cup milk (almond milk works great)
- 1 tablespoon honey or maple syrup (optional, for sweetness)
- ½ cup ice cubes (optional, for a thicker shake)
Instructions:
- Combine the frozen banana, protein powder, peanut butter, milk, and honey or maple syrup in a blender.
- Add ice cubes if you prefer a thicker consistency.
- Blend until smooth and creamy.
- Pour into a glass and serve immediately.
- This milkshake is perfect for a post-workout treat or a quick breakfast on the go!
These milkshake recipes are versatile, and you can easily adjust the ingredients to suit your taste preferences. Whether you’re looking for a classic treat, a chocolatey indulgence, or a protein-packed shake, these recipes have got you covered!
