If you’re still not making homemade granola, what’s stopping you??
I kid you not…it takes less than 5 minutes to whip up all the ingredients with minimal clean up! If you haven’t checked out my other two granola recipes, go take a look!
All of my granola recipes have the same formula: 2 cups of oats, 1/2 cup nuts, 1 tablespoon of ground flax seed or chia seed, 1-2 tablespoons of coconut oil, and either maple syrup or honey. Additional add ins based on preference: coconut flakes, dried fruit, chocolate chips, nut butters, etc.
This granola features one of my favorite things–peanut butter! Most recently, peanut butter has gotten a bad reputation as peanuts are not actual “nuts” but actually considered legumes. When we think nuts, our brain automatically thinks heart health, protein, and healthy fats…
Here is a comparison for you…
So, as you can see…According to the USDA nutrition database, Peanut Butter and Almond Butter have very similar macronutrients: protein, total fat, and carbs.
From a micronutrients stand point, almonds are much higher in calcium, iron, and magnesium. However, peanuts have a richer source of niacin (a B vitamin important in cellular metabolism). Peanut butter is a little higher in saturated fat which has been shown to raise cholesterol levels, however, if you eat a balanced diet with plenty of fiber and limited saturated fat intake, peanut butter can fit into your healthy diet.
From a cost standpoint, natural peanut butter is a lot cheaper than almond butter. A 16 ounce jar of natural peanut butter (containing only peanuts + salt) costs about ~$2.50 (in North Carolina, prices may vary depending on grocery stores/states). For an 8 ounce jar of natural almond butter (containing only almonds + salt), it costs around ~$5.00 (in North Carolina, prices may vary depending on grocery stores/states). You get half the amount for double the price. While I do love almond butter, peanut butter is more affordable for me to consume on the regular. I’ll save the almond butter for special occasions! 🙂
Peanut Butter Granola
- 2 cups of old fashioned oats
- 1/2 cup walnuts
- 1 Tablespoon Chia Seeds
- 1 Tablespoon Coconut Oil
- 3 Tablespoon Natural Peanut Butter (or sub nut butter of choice)
- 2 Tablespoon Maple Syrup
- 1 teaspoon Vanilla Extract
- Preheat oven to 325 degrees F.
- Mix oats, chopped walnuts, and chia seeds in a mixing bowl.
- Add coconut oil + peanut butter in a microwave safe bowl and microwave for ~10 seconds or until coconut oil melts.
- Add oil + PB to oat mixture.
- Add maple syrup and mix well.
- Pour granola mixture onto a parchment paper lined sheet pan.
- Bake at 325 degrees F for 30 minutes, flipping halfway through.
- Allow to cool for at least 20 minutes.
- Store in air tight container.
- Enjoy with yogurt, fruit, smoothie bowls, or plain!
Regardless which nut butter you choose on the regular, know that they are both appropriate choices for a balanced, healthful diet. Pro Tip: Choose the natural nut butters that contain only nuts + salt (or no salt); many nut butters contain added sugars.
Until Next Time,
Katrina Detter, RD, LDN
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Ndb.nal.usda.gov. (2019). Food Composition Databases Show Foods — NATURAL CREAMY PEANUT BUTTER, UPC: 011110016492. [online] Available at: https://ndb.nal.usda.gov/ndb/foods/show/45098931fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=natural+peanut+butter&ds=&qt=&qp=&qa=&qn=&q=&ing= [Accessed 10 Jun. 2019].
Ndb.nal.usda.gov. (2019). Food Composition Databases Show Foods — NATURAL PEANUT BUTTER SPREAD, UPC: 041318210453. [online] Available at: https://ndb.nal.usda.gov/ndb/foods/show/45214016fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=natural+peanut++butter&ds=&qt=&qp=&qa=&qn=&q=&ing= [Accessed 10 Jun. 2019].
Ndb.nal.usda.gov. (2019). Food Composition Databases Show Foods — ALMOND BUTTER, UPC: 858864004029. [online] Available at: https://ndb.nal.usda.gov/ndb/foods/show/45059935fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=almond+butter&ds=&qt=&qp=&qa=&qn=&q=&ing= [Accessed 10 Jun. 2019].