Peanuts give you a package full of nutrients such as biotin copper, manganese, and so on. It also provides a variety of vitamins and proteins. If you want to add more protein to your food choice, ensuring a healthier life, peanut flour is an ideal choice for you.
You can make numerous food items such as peanut butter, sauce, baking items, soup, or dessert from this single ingredient. Don’t know how? Here we are to give you crystal clear ideas of peanut flour, its use with peanut flour recipes. Have a look.
The demand for this product is also increasing due to changing consumer’s lifestyles and consumption behavior. Let’s know the details about it.
How to make peanut flour?
it comes from the crushed defatted peanuts. First of all, you need to grind peanut into a thick paste. Then, you should separate oil and extra fat from the paste. After that, there remains dry rubble, which then ground into a fine powder, and that powder is known as peanut flour or groundnut flour.
They are low in fat and high in protein, and gluten-free. People also know them as defatted flour. Dark roasted peanuts give more flavorful peanut flour rather than lightly roasted peanuts.
Defatted peanut flour:
Defatted peanut flour is low in fat and cholesterol. Moreover, it contains much dietary fiber, thiamin, folate, potassium, and zinc.
Besides, you also find a good source of protein, niacin, magnesium, phosphorus, copper, and many more vitamins in it. All these nutrients help to boost your immunity system and fight against all unwanted diseases.
- Baking items:
You can make delicious bread, cake, muffins, pancake, and cookies using flavorful peanut flour. It increases not only the taste of your dishes but also adds necessary nutrition.
- Peanut flour in a meal:
Elsewhere, you can also use groundnut flour in your breakfast item by adding a few tablespoons into your oatmeal or smoothies. Besides, for your lunch items, it can be your ideal choice. People love to have it with chicken, salad, cold noodles, pork, or fish as a coating too. It also can be used as a replacement for breadcrumbs in meatballs or meatloaves.
Works as a substitute:
You also can use peanut flour as a substitute for regular flour. You can enjoy it with hot soup as it has a strong peanut flavor than peanut butter flavored protein powder. It is also a natural protein powder. You can also enjoy it with milk. Even you can enjoy it instead of peanut butter by adding liquids to it.
But keep that thing in mind; it is better not to use peanut flour instead of peanut butter. Peanut butter contains healthy fat, and peanut flour is a plant-based protein and less fatty. So, choose your one based on your nutrition need.
For the cake, add half a cup of peanut flour to half a cup of butter and ¼ cup of sugar. Then, add half a teaspoon of baking powder, a little bit of salt, and half a teaspoon of vanilla extract. Mix all the ingredients and make a smooth paste.
After that, grease the pan with a little bit of butter and pour the batter into the pen. Preheat the oven according to the instruction of your oven and bake for 30 minutes. All the ovens do not provide the same temperature. It varies according to different brands and companies.
If you want gluten-free, low carb bread with a high amount of protein, you can try this easy to make peanut flour bread. First, arrange all the powder ingredients as-peanut flour 1 and 1/3cup, baking powder 1 teaspoon, sugar(low carb) ¾ cup, and salt.
- Take five eggs in a bowl.
- Add ½ cup of butter and 1 teaspoon of vanilla extract.
- Blend until light and fluffy.
- Add all powder ingredients slowly and make a smooth batter.
- Pour the batter into the butter greased pan and spread.
- Bake for 50-60 minutes at 350 degrees until golden brown.
All the ovens are not the same. It depends on the temperature of the oven. Check evenly with the toothpick. If the toothpick comes out clear, that means your cake is ready. You can change the cake’s taste by adding banana, cheese, or chocolate according to your choice.
One serving of peanut flours, including 1\4 cup, give 110-130 calories. It contains protein in the highest number, around 14 to 16 grams of protein and 4 grams of fat. They are low in sugar and gluten-free.
Per 100gm peanut flour serves:-
- 15.47gm net carbs
- 21.9g fat
- 33.8gm protein
- 428 calories
Peanut flour keto:
Peanuts are from the legumes family as beans, lentils, or peas. They are not considered nuts and can be an excellent choice for those who want to lose weight. But it has high amounts of net carbs that are not ideal for a keto diet. You can extract fat from low carb sources such as-Avocado, ghee.
Finally, you will be glad to know that peanut flour can increase the tolerance of peanuts in children who are allergic to peanuts, according to a new study. But, before taking any steps, it is best to consult a specialist.