Prioritize Brain Health With A Peanut-Packed Menu

Among the foods you can include in your diet to give your brain a boost are peanuts and peanut butter, staples valued not only for their convenience but also for their cognitive benefits. In fact, a study published in the "Journal of the Prevention of Alzheimer's Disease" found adults 60-80 years old who did not eat peanuts and peanut butter regularly were 30-50% more likely to perform poorly on tests measuring learning, memory, language, processing motor speed and attentiveness compared to those who did consumer peanuts and peanut butter.

It's not just the older generation that can benefit. According to research published in "Clinical Nutrition," a study of college students ages 18-33 showed consumption of peanuts and peanut butter was associated with improved memory function and decreased anxiety, depression and stress.

Consider this key information from the Georgia Peanut Commission before your next meal planning session.

Nutrients that Give the Brain a Boost

Despite their small stature, peanuts pack a nutrition punch. Their unique blend of various vitamins, minerals and bioactive compounds includes:

• Niacin, which can slow cognitive decline and reduce the risk for Alzheimer's Disease, according to the "Journal of Neurology, Neurosurgery and Psychiatry"

• Vitamin E, found to promote healthy brain aging and delay cognitive decline

• Resveratrol, believed to be beneficial in fighting against Alzheimer's Disease and other nerve degenerating diseases, per the "Journal of Biological Chemistry"

• P-coumaric acid, an antioxidant that appears to target the neurotransmitters in the brain that regulate mood, stress and anxiety

Peace of MIND

Peanuts are included in the MIND diet, a combination of the Mediterranean and DASH diets, which specifically includes foods shown to benefit the brain.

Adding peanuts to your menu can be a breeze. Look no further than a powerful main course like Crunchy and Creamy Cold Green Pea and Peanut Salad, a perfect accompaniment at potlucks and cookouts as an easy side or light main course. Make breakfast-on-the-go part of your daily commute with Flourless Blueberry Muffins that require just five ingredients, including creamy peanut butter, or add a pinch of protein to snack time with Protein Balls that can be refrigerated until hunger strikes.

Brain Food for Thought

Supporting your brain starts with the right nutrition, and evidence makes clear peanuts and peanut butter should be top-of-mind as you head to the grocery store. For help getting started, find more recipes and nutritional information by visiting: https://GAPeanuts.com.

Flourless Blueberry Muffins

Recipe courtesy of The Peanut Institute

Servings: 12

2 Bananas

1 Cup of creamy peanut butter

2 Eggs

1/2 Teaspoon of baking powder

1 Cup of blueberries

Preheat the oven to 350 F. Grease the muffin pan.

In a blender or a food processor, combine the bananas, the peanut butter, the eggs and the baking powder; blend until smooth. Fold in the blueberries by hand.

Pour the mixture into a muffin tin. Bake for 12-15 minutes.

Store in airtight container up to 3 days.

Nutritional information per serving: 155 calories, 10 g carbohydrates, 31 mg cholesterol, 2 g saturated fat, 9 g unsaturated fat, 2 g fiber, 6 g protein, 98 mg sodium, 5 g sugar.

Crunchy and Creamy Cold Green Pea and Peanut Salad

Recipe courtesy of The Peanut Institute

Servings: 8

Dressing:

1/3 Cup of sour cream

1 1/2 Tablespoons of mayonnaise

2 Teaspoons of apple cider vinegar

2 Teaspoons of sugar

Salad:

1 Package of (20 ounces) green peas, frozen

1 Cup of celery, chopped

1/3 Cup of red onions, chopped

1 Cup of dry roasted peanuts

6 Slices of thick cut bacon, cooked and crumbled

1 Pinch of salt, or to taste

1 Pinch of freshly ground black pepper, or to taste

To make the dressing: In a small mixing bowl, whisk the sour cream, the mayonnaise, the apple cider vinegar and the sugar.

To make the salad: In a large mixing bowl, combine the frozen green peas, the celery and the onion. Pour the dressing over the salad and toss to combine it. Refrigerate for at least 2 hours.

Before serving, stir in the roasted peanuts and the crumbled bacon. Season it with salt and freshly ground black pepper.

Nutritional information per serving: 230 calories, 17 g carbohydrates, 12 mg cholesterol, 3 g saturated fat, 9 g unsaturated fat, 5 g fiber, 11 g protein, 249 mg sodium, 6 g sugar, 1 g added sugar.

Protein Balls

Recipe courtesy of The Peanut Institute

Servings: 24

1 Cup of chunky peanut butter

1 Tablespoon of vanilla

1/4 Cup of honey

2 Cups of quick oats

2 Tablespoons of ground flaxseed

1/2 Cup of shredded coconut

1/2 Cup dried, chopped cranberries

1/8 Teaspoon of iodized salt

1/4 Cup of water

Using a stand mixer, combine the peanut butter, the vanilla, the honey, the quick oats, the flaxseed, the coconut, the cranberries, the salt and the water; mix until well combined.

Form the dough into 1-ounce portions and refrigerate for 30 minutes before serving.

Nutritional information per serving: 130 calories, 7 g fat, 14 g carbohydrates, 3 g protein, 2 g fiber, 60 mg sodium.

For help getting started, find more recipes and nutritional information by visiting: https://GAPeanuts.com.