The reputation of peanut nutrition has taken a beating over the years, which is a considerable shame. With the prevalence of allergies and a span of time when it was believed that all dietary fats were bad for us, this food that was once a staple in American kitchens suddenly dropped off in popularity. That said, if you love and miss them, here’s why you’ll be glad to bring them back.

The Great News About Peanut Nutrition

Peanut nutrition is not hard to find. After all, these little legumes (surprise, they’re not actually nuts!) can be found at virtually any grocery store, convenience store, or even in bulk shops.  Though they are indeed legumes, they do share many of the same nutritional benefits of tree nuts.  They contain zinc, vitamin E, and both poly and monounsaturated fats.  Each of those are incredible for heart health.  This is definitely not something you’ll want to skip if you’re looking to boost your intake of any of those nutrients.

Unless you have an allergy, plain peanuts or natural peanut butter (that is, in which the only ingredient is peanuts and, possibly, salt) are terrific choices for snacks or to boost the nutrition of your lunches.  Just be careful, as many products containing this ingredient contain tons of hydrogenated oils and added sugars, essentially negating anything these little legumes would have to offer you.  The candy bar can’t be considered nutritious just because of its nutty ingredients.

Healthy Recipes Full of Peanut Nutrition

The good news is that while a candy bar won’t offer you peanut nutrition, these delicious recipes will!  Enjoy!

Peanutty Asian Shrimp Salad

300 calories per serving. Makes 2 servings.

• 6 ounces raw shrimp shelled and deveined.
• 4 tablespoons light sesame vinaigrette
• 1 cup carrots, julienned
• 1 cup cucumber, thinly sliced
• 1 cup red bell pepper, sliced
• 4 cups romaine lettuce, in bite-sized pieces
• 4 tablespoons peanuts, chopped

Heat pan on stove and spray with non-stick cooking spray. Cook shrimp in the pan until cooked through (pink). In a bowl, toss romaine, carrot, cucumber, bell pepper and divide between two plates. Divide shrimp and peanuts and use them to top each plate.

Peanutty Banana Parfait

345 calories per serving. Makes 2 servings.

• 2 cups bananas, sliced, chilled or frozen
• 2 tablespoons chocolate syrup
• ¼ cup peanuts, chopped

In a powerful blender, puree the bananas into a consistency similar to frozen yogurt. Divide the mixture between two dessert bowls. Top each bowl with half the chocolate syrup and peanuts. Serve immediately. Sit back, relax, and pretend you’re enjoying it on one of the top Nayarit beaches!