CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI
Peanut butter is a food paste or spread made from ground, dry-roasted peanuts. It commonly contains additional ingredients that modify the taste or texture, such as salt, sweeteners, or emulsifiers. Peanut butter is consumed in many countries, Peanut butter is rich in a variety of nutrients but it’s also rich in calories and fat. While the healthy fats in peanut butter are nutritious, you should consume them in moderation to avoid unwanted weight gain or potential health problems. Commercial peanut butter brands often have added sugars, oils, and fats.
Peanut butter is a rich source of dietary fiber, vitamin E, pantothenic acid, folate, niacin, and vitamin B6. Also high in content are the dietary minerals manganese, magnesium, phosphorus, zinc, copper, and sodium (added as salt during manufacturing). Peanut butter actually dates back to Aztec times. The Aztecs mashed roasted peanuts into a paste, somewhat different from what we know of as peanut butter today.
- While the healthy fats in peanut butter are nutritious, you should consume them in moderation to avoid unwanted weight gain or potential health problems.
But many people have been credited with the title of peanut-butter-inventor, among them George Washington Carver. Peanuts, which are cheap and high in protein, have been consumed in the United States for more than 250 years, but peanut butter wasn’t developed until the 1890s and didn’t become popular until the 1920s, when it was first mass produced. The meat shortage caused by World War II made the creamy spread an American icon.
A common query by many foodies is that “Is it OK to eat peanut butter every day?” Well, it is OK to eat peanut butter every day, but in moderation. Do not eat more than 2 tablespoons, approximately 32 grams, a day. This protein-packed spread is made by blending roasted peanuts into a thick paste and contains various nutrients that promote good health. The highly caloric nature of peanut butter, combined with the mouth feel from all the fat and low water content, makes peanut butter very pleasurable and extremely addictive. George Washington Carver was known as the “plant doctor” and the “grandfather of peanuts”. Though he did not invent peanut butter, he discovered many ways to use peanuts and innovative farming methods, including crop diversification and soil conservation.
Peanut butter was originally made for people with no teeth. Plain peanut butter fits the keto diet as long as you eat it in moderation and plan out your other foods. Almond, macadamia nut, and hazelnut butters are excellent alternatives since they have fewer net carbs per serving. In 2020, a different group of researchers examined the effect of legume and nut consumption in relation to depression, anxiety and psychological distress in adults ages 18-55. Their findings concluded that regular nut/legume consumption was associated with a 66% lower risk of anxiety in men.
Here are a few of my recipes using peanut butter in kitchen and creating some really enticing and delectable recipes for our readers to try out as well.
TEMPTING ROLLS TO SAVOUR
Ingredients
For the wrappers
Use readymade tortilla wraps
Use maida rotis
Use leftover chapattis
Use multi-grain wrappers
For the spread on the wraps
Butter-2-3 tsp
Peanut butter-2-3 tsp
Mayo-1-2 tsp
Chili flakes-1/2 tsp
Chopped mint-2 tsp
Black pepper powder-1/4 tsp
Cream cheese-1-2 tsp
Mix and chill until used
For the filling/ stuffing
Spinach leaves- 1 bunch, cleaned and blanched
Boneless chicken shreds-1/2 cup
Chicken salami- 4-5 slices
Cheese slices- 2-3 no
Blanched white cabbage leaves- 3-4 no
Sliced black and green olives- 2-3 tsp
Grilled red capsicums-1/2 cup
Method
- Prepare the dough for the wrappers if making in house and fresh, or else use leftover rotis/ ready to use tortilla wraps.
- In a mixing bowl, combine together the ingredients for the spread and mix them well, chill until used.
- Pre-cook the chicken, meat, fish/ prawns etc if that needs to go into the wrap.
- Leftovers like chicken kabab, sliced chicken tikka, sliced reshmi kabab, paneer tikka, grilled tofu can also be sed.
- Heat up the wrappers just before assembling the recipe. Apply the spread generously all over the wrapper/ covering, spread it well.
- Now place the main ingredients for the wrapper, and carefully roll over and prepare the wraps.
- Heat up a non-stick pan, and add a little butter into it and warm up the wrap on both sides just before serving it, this can be a live counter as well for the guests to see, remove and cut 1 x 3 and serve it with some tossed salad, some greens and a juice or cut fruits.
INDO- THAI PEANUT BUTTER CHICKEN
Ingredients
For the chicken & its marination
Boneless chunky chicken breast pieces- 400 gms
Baby potatoes- 2-3 no
Oil-2 tbsp.
Lime juice -2 tbsp.
Salt and pepper to taste
Mustard paste-1 tsp
Honey-1 tsp
Soya sauce-1 tsp
Red chili sauce-1 tsp
Sugar-1/2 tsp
Marinate and keep aside for 20 mins.
For the sauce
Oil-2 tsp
Butter-1 tsp
Ginger-garlic paste-1 tsp
Cumin seeds-1/2 tsp
Green chilies-2 tsp chopped
Onion-2 no chopped
Tomato puree-1/2 cup fresh
Kasuri methi-1 tsp
Turmeric powder-1/4 tsp
Red chili powder-1/2 tsp
Coriander powder-1 tsp
Cumin powder-1/2 tsp
Garam masala powder-1/2 tsp
Water- as needed
Coconut milk – 1 cup thick
Fresh cream-1/2 cup thick
Roasted crushed / peanut powder-1-2 tsp
Steamed rice to serve with.
Fried curry leaves- 8-10 no for garnish
Fried red chilies-1-2 for garnish
Roasted salted peanuts- 1-2 tsp for garnish
Boiled pasta/ noodles/ steamed rice to serve with
Peanut butter-2-3 tsp
Schezuan sauce-1 tsp
Corn flour and water solution-2-3 tsp
Method
- Prepare all the ingredients for the various elements of this recipe.
- Clean, wash and cut the chicken into cubes and apply the marination and keep aside for 20 mins.
- To start up with the sauce for the chicken, heat oil and butter in a pan add in the cumin seeds, ginger-garlic paste, chilies, and onions and saute them all well for a few minutes. Add a little water to prevent burning.
- Next add in the tomatoes, salt, all powdered spices, kasuri methi and allow to cook for 2-3 mins. let the masala cook and oil be visible on the sides. Add in the chicken cubes and bhunao with the masala for a couple of minutes.
- Add a little water, coconut milk and simmer the chicken for 3-4 mins, add in baby potatoes or any other veggies as well of your choice for more flavours, taste and volume.
- Now it’s time to add in the peanut butter and blend it in well and also to add a nice creamy texture to the chicken recipe. check for seasonings, texture of the sauce and adjust it accordingly.
- Finally to serve the delicious chicken recipe, in a serving plate or dish arrange some boiled noodles/ pasta or rice at the base and then top it up with the creamy chicken pieces and gravy, veggies etc and garnish it appropriately and serve hot.
CHICKEN MEATBALLS IN PEANUT CREAM SAUCE
Ingredients
For the chicken meatball mixture
Chicken Keema- 150 gms
Salt and pepper to taste
Garlic-1 tsp chopped
Green chili- 1 tsp chopped
Egg-1/2 no
Maida-1 tsp
Corn flour-1 tsp
Breadcrumbs-1/2 cup
Oil to deep fry the koftas/meatballs
Water to poach as an option to reduce calories
For the peanut cream sauce
Oil-2 tsp
Butter-1 tsp
Peanut butter-2-3 tsp
Spring onions- 3-4 sliced
Garlic-1 tsp chopped
Ginger-1 tsp chopped
Red chilies-2-3 slit
Water/stock-1 and a half cup
Soy sauce-1 tsp
Red chili sauce-1 tsp
Sugar-1/2 tsp
Thai red curry paste-2-3 tsp
Lemon grass- 4-5 pieces
Fresh basil- 10-12 leaves
Kaffir lime leaves- 3-4 no
Thai red chilies- 3-4 no slit
Coconut milk- 2 cups thick
Fresh cream-1/4 cup thick and beaten
Roasted crushed peanuts- 2-3 tsp
To serve with
Jasmine rice- 2 cups
Steamed rice- 2 cups
Steamed noodles-2 cups
Method
- Prepare all the ingredients for the recipe as per the components.
- Prepare the meatball mixture using chicken keema or mince in this case and using all the ingredients process it through a food processor and form into one mass.
- Check for seasonings, apply water on the hands and pick up small portions like size of a lemon, drop these portions into simmering water with salt and oil for poaching method of cooking for 4-6 mins and carefully remove, or else drop these portions into medium hot oil and deep fry them as a method of cooking to a nice golden brown color and remove them after around 5-6 mins of cooking in the oil.
- At times we also place the meatballs in the oven for 4-6 mins to ensure even cooking at around 160 deg celsius after poaching or frying as well.
- Now to continue with the sauce, heat oil and butter in a pan add in lemon grass, kaffir leaves, some basil, thai curry paste, a little water and add in spring onions, garlic, ginger, thai red chilies and saute all of it for a few seconds.
- Add in the coconut milk, peanut butter, other sauces as well and simmer it all down for around 3-4 mins, as the curry starts to thicken add a little fresh cream and some roasted crushed peanuts into the pan and cook for 2-3 min.
- Now finally add in the cooked chicken meatballs and allow them to simmer in the curry for 2-3 mins, check for seasonings and texture of the sauce as desired to be adjusted. Serve it hot garnished with fresh basil, coconut cream, fried thai red chilies, fresh basil and enjoy it with steamed rice/noodles.
TICKLE TO TEMPT CRUNCHY VEGGIE SALAD
Ingredients
For the base of the salad
Assorted lettuce leaves-1 cup
Iceberg lettuce-1 cup
Cabbage- white or purple-1 cup
For the body of the salad
Broccoli- 1 cup florets, blanched
Baby potatoes- 4-6 no, boiled and peeled
Chicken sausages/ boiled chicken/ grilled chicken- 1 cup
Tomato-1 no cut into juliennes
Sprouts- ½ cup
Green/ red / yellow capsicums-1/2 cup diced
Gherkins/ pickled cucumbers-2 -3 no, sliced
Olives black- 1-2 no
Olives green-1-2 no
For veg- grilled tofu/ paneer cubes can also be used.
For the dressing of the salad
Peanut butter-2-3 tsp
Tomato ketchup-2 tsp
Water-1/2 cup
Salt and pepper to taste
Mixed herbs-1/4 tsp
Chili flakes-1/4 tsp
Mango pickle masala-1 tsp
White vinegar-1 tsp
Sugar-1/2 tsp
Parsley/ coriander-2 tsp chopped
For the garnish of the salad
Assorted micro- greens-1/2 cup
Roasted crushed peanuts-2-3 tsp
Fresh herbs-2-3 tbsp.
Cherry tomatoes-2-3 no
Method
- Prepare all the elements of the salad.
- Place the lettuce leaves in cold water, until used.
- Prepare the components for the body of the salad and keep them all prepped.
- The ingredients for the dressing to be shaken up in a jar and kept chilled until used, garnish ingredients to be kept ready.
- Just before serving the salad, using a chilled plate, place the drained and pat dried lettuce leaves as a base, using a mixing bowl, toss up the body and dressing of the salad and place it right on top.
- Garnish the salad appropriately and serve it immediately.
HIDDEN PEANUT BUTTER DELIGHT
Ingredients
For the cream and peanut butter mixture
Fresh cream/ thick whipping variety and sweet- 2 cups
Peanut butter- 2-3 tbsp. crunchy one
Honey- 2-3 tsp
Cinnamon powder-1/4 tsp
Brown sugar- 1-2 tsp
For the hidden treasure layer
Gulab jamuns- 3-4 sliced
As an option cake crumbs/ brownies etc can be used too
Gulkhand-2-3 tsp
Chocolate sauce- 2-3 tbsp.
Sliced berries-2-3 tsp
Assorted fresh fruits like kiwi- strawberry etc
For the garnish/ crunch in between the layers
Cashews- 2 tsp chopped
Almonds-2 tsp sliced
Dates- 2-3 tsp chopped
Praline- 2-3 tbsp. chikki crushed
Mint and cherry for garnish/ chocolate chips/ or sauce for color combination as desired.
Method
- Prepare all the ingredients for the dessert and keep ready.
- Start with the cream and peanut butter mixture being whipped and keep it chilled for around 20 mins.
- Choose between dessert cups or small glasses for transparency of this sweet dish. Start with the piping of the peanut cream mixture, place the sliced jamuns, fruits, nuts and praline and repeat the nutty cream mixture.
- Top it up with the layers as above and finally some peanut cream and then an assortment of crunchy effects/ color contrasting garnishes can be used as desired, the dessert needs to go into the fridge for around 2-3 hours before being served.
CHILLED VANILLA AND PEANUT BUTTER BOWLS
Ingredients
For the vanilla mixture
Vanilla custard-1 cup
Fresh cream-2 cups
Vanilla essence-1 tsp
Green cardamom powder-1/4 tsp
For the peanut butter mixture
Peanut butter smooth-2 – 3 tsp
Chocolate sauce-2-3 tsp
Honey-1-2 tsp
Walnuts- 2-3 tsp chopped
Cashews-2-3 tsp chopped
Raisins-2-3 tsp chopped
Crushed cookies/ biscuits/ digestive ones- 4-6 no
Assorted nuts for garnish- 2-3 tsp chopped
For layering in between, the creams
Jalebi- 3-4 no
Mohanthal mithai- 2-3 pieces crumbled
Mava pedha- 2-3 no crumbled
Kesari pedha-2-3 no crumbled
Soan papdi- 2-3 pieces crumbled
Cookie crumbs/ cookie soil- 2-3 tbsp.
Cake crumbs/ cake soil- ¼ cup
Melted mixed fruit jam- 2-3 tbsp.
Chocolate chips- 2-3 tsp
For the garnish
Assorted fresh fruits- ½ cup
Chocolate sauce- ¼ cup
Cherries/ mint/ marsh mellows- can also be used.
Method
- Prepare all the ingredients for the recipe as listed.
- start with the first layer of the vanilla mixture by combining all the ingredients in a mixing bowl, give it all a nice hand beat and put it into a piping bag and using a nozzle we can start with it in the dessert cups or bowls.
- To continue in between we can choose between various sweet options given and those can be placed on the vanilla cream layer.
- To work on the topping of the dessert we can mix up the ingredients with the peanut butter and they can be spooned over on the top and garnished appropriately. The dessert needs to set for around 1-2 hours in the fridge and then it can be enjoyed.
Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.
He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336.
