I love making this recipe because there are a few ways of making this depending on your mood/diet preferences.
- General Nutrition – One cup of raw peanuts contains approximately 828 calories, 72 grams of fat, 37 grams of protein, 24 grams of carbohydrates, 12 grams of fiber and 10 grams of saturated fat. These numbers constitute 110 percent of the daily value of fat, 73 percent of protein, 50 percent of saturated fat, 19 percent of fiber and 8 percent of carbohydrates. Raw peanuts have a negligible amount of sodium and are cholesterol free. Raw peanuts’ low carbohydrate-to-protein ratio makes them a good snack choice for people following low-carbohydrate, high-protein diets.
- Fat – constitutes 78 percent of the calories in raw peanuts, but only 19 percent of that fat comes from saturated fat, while the other 81 percent comes from monounsaturated and polyunsaturated fats. Saturated fat raises cholesterol levels and contributes to Type 2 diabetes and coronary artery disease, but unsaturated fats work in reverse, actually lowering cholesterol and reducing the risk of Type 2 diabetes and coronary artery disease.
- Vitamins – 1 cup serving of raw peanuts supplies 110 percent of the dietary reference intake for niacin, 88 percent for folate, 81 percent for vitamin E, 78 percent for thiamine, 30 percent for vitamin B-6 and 15 percent for riboflavin. These vitamins help protect the levels of vitamins A and C in the body, regulate appetite, maintain healthy digestion and metabolism and aid in skin, vision and neurological health. Folate lowers the risk of heart disease and helps prevent spinal and neurological birth defects.
- Minerals – A cup of raw peanuts offers 58 percent of the DRI for magnesium, 44 percent for phosphorous, 43 percent for zinc, 37 percent for iron, 22 percent for potassium and 10 percent for calcium. These minerals aid in bone and tooth health, muscle contraction, blood clotting, metabolism and immune function. They also reduce the risk of certain cancers, Type 2 diabetes and heart disease.
- Suggestions – Because of raw peanuts’ high fat and calorie content, consume a small amount of them as a snack or use them in conjunction with other foods. They make a great garnish for salads or autumn squash soups. Mix them with other nuts and dried fruit for a hearty, homemade trail mix. Make your own peanut butter to avoid the salt and preservatives found in many commercial brands. Sauté finely chopped peanuts with mixed vegetables for a richer flavor.
Note: Alternative to raw peanut sauce, use raw almond butter!
- 1/3 cup of creamy raw peanut butter/almond butter (raw organic or freshly ground)
- 1/4 cup tamari sauce
- 2 tbsp organic rice vinegar (unseasoned)
- 2 tbsp chili garlic sauce (DIY link, just remove the onions & add more garlic, and use red peppers!)
- 1 tbsp organic raw golden brown sugar/raw dark brown sugar w/molasses or maple syrup
- 2 tbsp peeled fresh ginger (minced)
- 3 tbsp fresh lime juice
- 3/4 lb Soba Noodles (udon noodles, organic rice noodles, or if ALL Raw diet, use more carrots as noodles!)
- 1 cup snow pea pods (chopped)
- (optional) 1 cup daikon or other radish (julienned)
- (optional) 2 cups free-ranged cooked chicken (thinly sliced, cut into strips)
- 2 carrots (finely sliced – use a Mandoline about 1 1/4 cups)
- 6 green onions (chopped)
- 2 cloves garlic (diced)
- 1 red bell pepper (cut into matchstick size strips)
- 1/2 cup fresh cilantro (leaves)
- a pinch Himalayan Salt / Gomasio Season
- 2 tbsp of unrefined sesame oil
Dressing – Combine peanut butter, tamari sauce, rice vinegar, chili-garlic sauce, brown sugar/maple syrup, ginger, garlic, with 3 tbsp of sesame oil in processor; blend until smooth. Season dressing to taste if needed.
Cook pasta in large pot of boiling salted water as directed on package/but a little firm to bite, stirring occasionally. Drain pasta; rinse with cold water to cool and drain again. Transfer pasta to large bowl. Add chicken (optional), carrots, green onions, bell pepper, and cilantro, lime, pea pods; toss to blend. Pour dressing over and toss to coat, adding more oil by tablespoonfuls if dressing is too thick. Season salad to taste with salt/gomasio.
Depending on what ingredients you’ll be using, this dish can be ALL Raw, or Vegetarian, or Vegetables with free-ranged chicken breast.