I know that you are using peanut flour to reduce the fat and calories in your diet, but what if you wanted to add back a few healthy fats? Or just to have a really tasty topping for your sandwich, oats or smoothie? Well, you could combine the peanut flour with some oil, and voilà – you have a reconstituted peanut “butter.”
I have been using coconut oil a lot lately, especially for cooking. But today I decided to toss it in with my peanut flour and see what happened.
Why use coconut oil? Well, aside from the flavor and increased satiety of fats, there appear to be some dietary benefits due in part to their rich source of Medium Chain Triglycerides. From Wikepedia:
Some studies have shown that MCTs can help in the process of excess calorie burning, and thus weight loss. MCTs are also seen as promoting fat oxidation and reduced food intake. Mary G. Enig reviewed in detail the medical factors and health benefits of medium-chain triglycerides. There has also been interest in MCTs from endurance athletes and the bodybuilding community. While there seem to be health benefits from MCTs, a link to improved exercise performance is weak.
(If you are hesitant about ingesting saturated fats, however, you’ll want to avoid coconut oil and use something else).
1/2 cup peanut flour
2-4 Tablespoons Coconut oil (I used 2 here- using 3-4T makes for a creamier result- good for drizzling!)
Stevia or other sweetener to taste
Dash of salt.
Just mix with a spoon and enjoy.
The calories, fat and protein grams will be similar to regular peanut butter.
You manipulate the consistency
Now here is where things get interesting: Using coconut oil changes the physical consistency based on the temperature. Storing the nut ‘butter’ at room temperature will yield a soft, creamy consistency (and this is room temperature, in Southern California, in the summertime). However, if you refrigerate the ‘butter’, it will become more solid. So if you put it on top of cold food, the nut ‘butter’ becomes hard and crunchy, but gets melts once in your mouth for a few seconds. In fact, you could have some fun with it by scraping the cold nut ‘butter’ from the jar with a fork to get peanut ‘butter’ shavings to top yogurt, ice cream or cottage cheese.
I didn’t try it on hot food, but when I tried to heat it in the microwave it actually (and oddly) became firmer!
Naturally, you can add in some shaved coconut or peanut pieces. Or vanilla, coconut or maple extract. I plan to experiment with almond meal, as well as trying other oils, such as flax, or macadamia (which are not solid when cold). Oh, the possibilities are endless!
Incidentally, if you aren’t a bit fan of coconut flavor, there are coconut oils sold that are made to taste neutral, so you can still take advantage of the benefits of the oil. This can also be a boon for cooking.
Q: Have you used coconut oil and if so, how?