Peanut flour is a low-fat alternative to regular flour that is made from finely ground roasted peanuts. 1 cup of peanut flour contains approximately 256 calories. It is a great option for those who are looking to reduce their calorie intake while enjoying the same texture and flavor of baked goods.

Peanut flour is naturally gluten-free and high in protein, making it a popular choice for those following a gluten-free or low-carb diet. In addition to its nutritional benefits, it can be used in a variety of recipes to add a rich, nutty flavor.

In this article, we'll explore the uses, nutritional benefits, and potential health risks of consuming peanut flour, as well as how to store and substitute it in recipes.

What is Peanut Flour?

Peanut flour is made from ground, roasted peanuts that have had the oil extracted. The resulting flour is a low-fat, high-protein alternative to traditional flour. It has a nutty flavor and can be used in a variety of recipes, including baked goods, smoothies, and sauces. Peanut flour comes in both regular and low-fat varieties. The low-fat version has approximately 70% less fat than regular peanut flour, making it a healthier option for those watching their calorie intake.

Calorie Content of Peanut Flour

1 cup of peanut flour contains approximately 256 calories, which is fewer calories than the same amount of regular flour. This makes it a popular choice for those looking to reduce their calorie intake while still enjoying baked goods. The low-fat version of peanut flour has even fewer calories, with just 110 calories per cup. This makes it a great option for those who are trying to lose weight or maintain a healthy weight.

Uses of Peanut Flour

Peanut flour can be used in a variety of recipes, including baked goods such as cookies, cakes, and bread. It can also be used to thicken sauces, as a coating for chicken or fish, and in smoothies. Peanut flour can also be used as a lower-fat alternative to traditional peanut butter. It can be reconstituted with water to create a peanut butter-like spread, or added to smoothies for a protein boost.

Nutritional Benefits of Peanut Flour

Peanut flour is a good source of protein, with 16 grams per cup. It is also high in fiber, with 8 grams per cup. Fiber is important for maintaining digestive health, and can help prevent constipation, bloating, and other digestive issues. In addition to protein and fiber, peanut flour is also a good source of vitamins and minerals, including magnesium, phosphorus, and manganese.

Health Risks of Consuming Peanut Flour

While peanut flour is generally safe for most people to consume, those with peanut allergies should avoid it. Peanut flour is made from ground peanuts, so it contains the same allergenic proteins as peanuts. In addition, consuming large amounts of peanut flour may lead to weight gain, as it is high in calories. It may also cause digestive issues in some people, particularly if they are not used to eating high-fiber foods.

How to Store Peanut Flour

Peanut flour should be stored in an airtight container in a cool, dry place. It can also be stored in the refrigerator or freezer for longer shelf life. It is important to note that peanut flour can go rancid if it is not stored properly or if it is past its expiration date. If you notice a rancid smell or taste, it is best to discard the flour and replace it with a fresh batch.

Comparison with Regular Flour

Peanut flour is a lower-calorie, higher-protein alternative to regular flour. While regular flour is a good source of carbohydrates, peanut flour is lower in carbs and higher in protein. In addition, peanut flour is gluten-free, making it a great option for those with gluten sensitivities or celiac disease.

How to Substitute Peanut Flour in Recipes

Peanut flour can be substituted for up to 25% of the flour in a recipe. This will add a nutty flavor and increase the protein and fiber content of the recipe. It is best to start with a small amount and gradually increase the amount of peanut flour to avoid altering the texture or flavor of the recipe too much. When substituting peanut flour in a recipe, it is important to adjust the liquids as well, as peanut flour absorbs more liquid than regular flour.

Recipes Using Peanut Flour

Peanut flour can be used in a variety of recipes, from baked goods to sauces to smoothies. Here are a few recipes to get you started: 1. Peanut Flour Chocolate Chip Cookies: In a bowl, mix 2 cups peanut flour, 1/2 cup sugar, 1/2 cup chocolate chips, and 1/2 tsp salt. In another bowl, mix 1/2 cup coconut oil, 1/2 cup almond milk, and 1 tsp vanilla extract. Combine wet and dry ingredients, stirring until a dough forms. Roll into balls and flatten onto a baking sheet. Bake at 350°F for 10-12 minutes. 2. Peanut Flour Banana Bread: Mix 2 cups peanut flour, 2 tsp baking powder, 1 tsp cinnamon, and 1/2 tsp salt. In another bowl, mix 2 mashed bananas, 2 eggs, 1/4 cup honey, and 1/4 cup almond milk. Combine wet and dry ingredients, stirring until a batter forms. Pour into a greased loaf pan and bake at 350°F for 50-60 minutes.

Varieties of Peanut Flour

Peanut flour comes in both regular and low-fat varieties. The low-fat version has approximately 70% less fat than regular peanut flour, making it a healthier option for those watching their calorie intake. In addition to regular and low-fat, peanut flour is also available in different roasts, from light to dark. Lightly roasted peanut flour will have a milder flavor, while dark roasted peanut flour will have a more intense flavor.