What happens when you add peanut butter as a key ingredient in bread making? Well, you get a bread that is higher in protein and other nutrients, making it your best bet for PB & J sandwich. There is absolutely nothing wrong with a classic peanut butter and jelly sandwich made with traditional white bread. But we believe in no missed opportunities when it comes to getting all your macro and micronutrients from food. When you add a whole cup of peanut butter to your recipe, it results in a bread infused with extra fiber, amino acids, B-vitamins, folic acid, and good fats, among others nutrients. That’s what happens in this Just Peanut Butter bread recipe.
Peanut butter and other nut butters are a popular source of plant protein. Many people boost their daily protein intake by adding a few tablespoons of their favorite nut and seed butters. We often follow discussion boards and conversations where the quality of the protein found in plants comes into question. Some examples of the discussions we found include the following: Is it as good as animal protein in quality? Can we substitute eggs, beef, chicken protein? And will you need more than just plant- based food to get all the amino acids our body requires?
Protein continues to be a hot topic today, but unfortunately there is still a lot of misinformation and confusion about it. Let’s look at some evidence based information regarding protein and better understand what we should look for to meet our needs in this blog.
Your body needs protein to build muscle tissue, reconstruct it and keep it healthy. Protein is also required for skin and bone health. These body structures are made up of amino acids; these are the building blocks of muscle tissue growth and repair. There are two types of amino acids: first essential amino acids –these come from food you eat. Your body can not produce them on its own. And then there are nonessential amino acids –these are made naturally by your body from the protein we eat.
Complete proteins are made up of all essential amino acids while incomplete proteins lack at least one of the essential amino acids. Some examples of complete protein include meats, eggs, dairy, soy nuts, quinoa. They are a valuable source of protein for our muscles, but most complete protein comes with some “baggage.” Let us explain, although meat for example has fantastic quality complete protein, it does also pack saturated fats. Soy nuts and quinoa, for example, are plant- based complete proteins, but you do have to eat a larger quantity to achieve the daily recommended intake.
Incomplete proteins include vegetables, many grains, and most beans and legumes, for example peanuts, almonds, black beans, peas and rice. Just because they are incomplete doesn’t make them inferior to complete proteins, however.. When you combine incomplete protein sources you may achieve a full set of essential amino acids just as you would find in complete proteins. These are known as complementary proteins. For example: rice and beans, spinach salad with almonds, hummus with pitas, whole grain noodles with peanut butter sauce.
There is plenty of controversy about whether you should eat all plant based or animal based protein. So far the research doesn’t discredit either sources or opinions. There are valid points on both sides. Eating a balanced diet containing complementary plant proteins will fulfill all your needs just as an animal sourced protein diet would. In the end, your choice to eat an all plant based protein diet versus animal or vice versa, has more to do with the other nutrients found in both and your health goals.
But let’s get back to where we started: Just Peanut Butter Bread! The only reason the word just is in the title is to emphasize peanut butter as the dominant flavor and aroma in this bread. You choose to add some jelly, more peanut butter, or make a peanut butter and jelly sandwich with it. You’ll never regret adding a little more plant protein to your diet in the form of nut butters!
Just Peanut Butter Bread
Carolina Jantac, MS, RD, LD
- 1 cup of milk of your choice
- 2 eggs or flax eggs
- 2/3 cups sugar or sugar substitute such as stevia equivalent
- 1 tablespoon of baking powder
- 1 ¾ cup of white whole wheat flour
- Mix milk, beaten eggs and peanut butter well. Add sugar and mix again. Finally, add in flour and baking powder.
- Mix just until all ingredients are well blended. Pour into 9×5 baking pan, sprayed with non-stick oil and take it to preheated oven at 350 degrees Fahrenheit for 45-50 minutes.
- Serve with your favorite jelly and more peanut butter, of course! Store in an airtight container for up to five days, or freeze for up to 60 days.