November 6, 2013 THE VILLADOM TIMES II • Page 13 Peanut butter can be savory and healthy Peanut butter is often associated with school day sandwiches and sweet desserts, but peanut butter is not just for school lunch anymore. Though it is a high-calorie food, peanut butter boasts many health benefits and can be added to recipes for a nutritional boost. Many of the calories in peanut butter come from fat, but the majority of the fats in peanut butter are monounsat- urated and have been shown to improve cholesterol by lowering low-density lipo- protein, often referred to as “bad” choles- terol, in the blood. Furthermore, peanut butter contains polyunsaturated fats that can help raise high-density lipoprotein, or “good” cholesterol. As a result, when eaten in moderation, peanut butter may help reduce risk of cardiovascular dis- ease. Peanuts are high in fiber and are an excellent source of protein. Vegetarians and those who do not include much meat in their diets may find that peanut butter, which includes eight grams of protein in every two-tablespoon serving, is a great way to consume their daily recommended amounts of protein. When preparing foods, choose a peanut butter that is as unprocessed as possible. The fewer the ingredients the better the health benefits. Some brands will include trans-fats and additional oils that can negate some of the natural health ben- efits. Read labels and look for a container that lists only ground peanuts and possi- bly trace amounts of salt for flavoring. The National Peanut Board touts the benefits of peanuts and has a number of different recipes available on its website, www.nationalpeanutboard.org. Here is a savory dish that can be served for dinner when the temperatures dip. Baked Pork Chops with a Spicy Peanut Glaze 2 pork chops, fat trimmed 2 tablespoons cooking oil 2 tablespoons natural creamy peanut butter 2 tablespoons milk (or non-dairy sub- stitute) Tablespoon white vinegar 2 teaspoons chili powder teaspoon salt (1/4 teaspoon if the peanut butter is already salted) Preheat oven to 350 F. Line a pan with aluminum foil, place the pork chops on the pan and drizzle with the cooking oil to coat. Make sure the oil covers the whole pork chop to prevent burning. When the oven is preheated, put in the pork chops and bake them for 30 minutes. While the pork chops are cooking, combine the peanut butter, chili powder, vinegar, milk, and salt in a small dish; whisk together to emulsify. Remove pork chops from the oven and evenly distribute the sauce between both chops, brushing on in an even layer. Put the pork chops back in the oven for 10 more minutes to finish cooking and to allow the sauce to thicken.