" Sprinkle peanuts onto tossed salads.
" Peanuts can be eaten raw, roasted or steamed.
" They are often inculcated in sweets, chocolates, candies.
" Groundnut flour is often used for people who want to gain weight and for its high nutritive value.
" A very basic ingredient added to make chutneys.
" Often used to thicken the vegetable curries or soup.
" Peanut Butter makes delicious spreads on breads, waffles, toasts, crackers, apple slices, celery or carrot. You can spread it plain or also flavour it with the choice of your spice. You can also stir in raisin and honey. It can also used for dressing salad.
" Add peanuts to healthy sautéed chicken and vegetables.
" Make a simple salad by combining sliced green cabbage, grated ginger, Serrano chilies and peanuts. Toss with olive oil-tamarind dressing.
" Try peanut butter and banana, peanut butter and honey, or peanut butter and chopped apple, pear and/or raisins.
How to store raw peanuts, kachi mungfali, kachi moongfali
Shelled peanuts should be stored in a tightly sealed container in the refrigerator or freezer since excess exposure to heat; humidity or light will cause them to become rancid. Shelled peanuts will keep in the refrigerator for about three months and in the freezer for up to six months. They should not be chopped prior to storage, only right before eating or using in a recipe. Peanuts still in their shells can be kept in a cool, dry dark place, but keeping them in the refrigerator will extend their shelf life to about nine months. Nutritional Information of raw peanuts, kachi mungfali, kachi moongfali
28 grams of Peanuts.
RDA stands for Recommended Daily Allowance.
Nutritional Information for 28 grams ( 1 ounce) of Peanuts.
7.36 grams of Protein
7.28 grams of Carbs
11.2 grams of Fat
5.57 mg of Vitamin B3, Niacin
= 46.43% of RDA (about 12 mg)
See here for full nutritional information of Peanuts
Health benefits of raw peanuts, kachi mungfali, kachi moongfali
1. Good for Brain : B vitamins are said to be good for Brain health and Peanuts have Riboflavin, Vitamin B2
, Vitamin B1, Thiamine
, Vitamin B3, Niacin
, Folate, Vitamin B9
2. Protects your Heart : Eating a handful of Peanuts a day is said to increase the good cholesterol (HDL) in your body. HDL helps remove bad fats from the blood. In general, walnuts, cashew nuts, peanuts, almonds, pistachios and pine nuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats. Perfect to eat a mix of them or try different nuts each day to protect your Heart
3. Breast Cancer : Studies show that Almonds, Peanuts and Walnuts consumption reduced the risk of Breast Cancer.
4. Good Proteins for Vegetarians : A handful of peanuts gives you 7.3 grams of Protein
. So its easy to carry your proteins with you when you are on the go.
5. Reduces Cardiovascular Diseases and Cancer : Peanuts and Grapes have the antioxidant Resveratrol
which could helps in reducing Heart and Cancer diseases.
6. Fights Inflammation : Peanuts contain healthy fats from Oleic Acid which is the same good fat found in Olive Oil. These fats fight free radicals and inflammation of the cells which you get from junk food and external toxins.
7. Good for Skin: Peanuts is rich in Vitamin B3, Niacin
which helps in healthy skin formation and thus preventing wrinkles and skin diseases
8. Diabetic friendly : Peanuts, Almonds, Walnuts and Cashews are rich in Protein and healthy monounsaturated fats which wont spike your blood sugar levels. They are a healthy snack for Diabetics
and good to carry a handful with you when you are travelling.
9. Healthy Bone Structure : Peanuts are rich in Manganese
and assists the body in maintaining healthy bone structure by helping in making enzymes needed to build strong bones. Peanuts are also rich in Phosphorus
which helps build bones.
10. Blood Clotting : Peanuts are rich in Manganese which plays key a role in blood clotting.
11. Provides Energy : Peanuts have good fats which give you more energy and keep you full for a longer time. They contain Vitamin B1, Thiamine
which helps form ATP (adenosine triphosphate) which body uses for energy. Also they help the body form more red blood cells which is the base for energy and keeps fatigue at bay.
Health Information of other Nuts: 8 health Benefits of Almonds 11 health Benefits of Walnuts 11 health Benefits of Cashew Nuts Glycemic Index of Peanuts
Peanuts has a Glycemic Index of 14 which is low. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Peanuts have a low GI and hence don't spike your glucose level as they are absorbed slowly. Great for weight loss and Diabetics.