Creamy or Crunchy?

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Do you prefer your peanut butter creamy or crunchy is the question. YES to both is the answer!

There’s nothing like the smell and taste of peanut butter to bring back childhood memories – and even some memories from last week! PB&J. Peanut butter and banana. Peanut butter and chocolate. Even peanut butter straight off the spoon. All delicious!

Peanut butter has been around for quite some time. I always heard that George Washington Carver invented peanut butter, but through further investigation, it seems that Marcus Gilmore Edson of Canada developed a process to make peanut paste in 1884. He did this by milling roasted peanuts between two heated plates. Then in 1903, Dr. Ambrose Straub of St. Louis, Missouri patented a peanut butter making machine. Finally in 1922, Joseph Rosefield homogenized peanut butter to keep the peanut oil from separating from the peanut solids. What a history for such a delicious food!

But peanut butter is not just yummy, it’s also a good source of vitamin E, B6, niacin, calcium, potassium and iron. It’s also packed with protein and is rich in healthy monounsaturated fat. Just be sure to read the label before purchasing. Many brands also contain added ingredients such as sugar, vegetable oil and trans fats that can reduce its nutritional value. Look for a product that contains no additives other than a little salt.

Here is a versatile sauce that celebrates peanut butter and is great on noodles, rice, as a sandwich spread in place of mayo, or as a dip for grilled or raw vegetables. If you want a smoother sauce, blend for a few seconds in a blender or food processor. For a thinner dressing, add a bit of warm water. You can also add lime juice if you want that citrus undertone.

Peanut Sauce

Serves: 5
Serving size: 2 tablespoons
Prep time: 5 minutes
Cook time: 0
Total time: 5 minutes


  • ¼ cup smooth peanut butter
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon chili sauce (such as Sambal or Sriracha)
  • 1 tablespoon grated ginger
  • 1 tablespoon rice vinegar
  • 2-4 tablespoons warm water, depending on the thickness you want
  • 1 tablespoon fresh squeezed lime juice, optional


  1. Mix ingredients together in a glass jar with a screw top. Tighten the lid well and shake.

Nutrition Information per Serving

  • Serving Size: 2 tablespoons
  • Calories: 80
  • Carbohydrates: 4 grams
  • Fiber: 1 gram
  • Protein: 3 grams
  • Fat: 7 grams
  • Sodium: 280 mg