Gearing for Wellness & My Super Food: Peanuts

By: Dan NguyenFullerton CollegeNutrition 210, 11:10AMFall 2012

Wellness Highlights

From the Beginning

• I did not consume the recommended levels of water.

• Did not focus too much on foods that contained Vitamin D and E. Instead, too much intake on other vitamins.

• A couple more Kcals and I would have met my DRI goal.

In the End

• I was able to overcome few of my excess.

• Overcame many deficiencies.

• Consumed just nearly more than a bit of water than in the beginning.

• Now I intake more milk, fish, and iron.

Wellness Strategies• I need to make and eat foods that contain

a moderate source of nutrients.• Stop drinking sweetened drinks and have

water instead.• I should exercise regularly.• I must consume more grains and

vegetables and have half of my plate centered on fruits.

• I should build meals that are nutrient dense.

Peanuts• Peanuts grow underground as opposed to other

nuts like walnuts that grow on trees.• The planting and harvesting growing cycle takes

four to five months, depending on the type of variety.

• Peanuts pack a high source of protein.• Great source of potassium, magnesium, and

phosphorous.

In the US, peanuts and peanut butter are the most popular nut choice and compromises 67% of all nut consumption.

Beginning of the Harvest• There are two parts to the harvesting process.

1. First Stage (Digging)• Begins when 70% of the crop reaches maturity.• At optimum soil moisture (when soil is neither wet or

dry), a digger-inverter is pulled by the tracker.• The digger-inverter loosens the plant and severs the

taproot with a horizontal blade running about four inches below the soil’s surface.

• The digger-shaker lifts the plant from the ground, gently shakes the soil from the peanuts and inverts the plant upside down in windrows to dry in the sun for two to three days.

Still Harvesting...2. Second Stage (Combining)• After drying in the field, a combine separates

the peanuts from the vines, placing the peanuts in the hopper and deposits vines back in the field.

• Freshly dug peanuts are placed into peanuts for further curing with forced warm air circulating through the wagon.

• In this final stage, moisture content is reduced to 10% for storage.

Curing and Grading• Once peanuts have been harvested and cured, they

are called farmer stock peanuts (peanuts that have not beens shelled, cleaned, or crushed) and are inspected and graded to establish quality and value.

• U.S. peanuts must be certified as safe for consumption.

• Peanuts certified as wholesome are graded by:• Size• Type

• Once graded, peanuts move on the shelling processwhere they are cleaned off.

• After the grading phase, the peanuts are shelled and are manufactured away!

Recipe: Crispy Peanut Pretzel Chicken Ingredients• 3 tablespoons fig jam• 2 tablespoons prepared stone ground mustard• 6 skinless, boneless chicken breasts, thighs or legs• 8 ounces sourdough pretzels, coarsely crushed• 1/2 cup creamy peanut butter• 1 large egg• 1/2 cup water• 1/2 teaspoon salt• 1/2 teaspoon pepper• 1/4 teaspoon hot sauce• 1/2 cup flour• 1 tablespoon chopped fresh parsley

Steps:1. Preheat oven to 400°. Mix together fig jam and mustard in a small bowl; set aside.

2. Place pretzels in a food processor, and pulse until coarsely ground. Transfer to a shallow bowl.

3. In a medium bowl, whisk together peanut butter, egg, water, salt, pepper and hot sauce.

4. Place flour in a large plastic bag. Add chicken breasts and shake to coat evenly. Dip chicken in egg mixture, then dredge in the pretzel crumbs, pressing coating lightly to adhere to chicken. Place coated chicken on a rack set over a baking sheet. Bake until chicken is cooked through, approximately 20 to 25 minutes.

5. To serve, divide fig mustard among six plates, and using the back of a spoon, smear it in a line across center of plate. Place a piece of chicken on top of jam, garnish with parsley, and serve hot.

Bibliography

http://www.peanut-institute.org/peanut-facts/

http://www.peanut-institute.org/peanut-facts/nutritional-breakdown.asp

http://www.nationalpeanutboard.org/classroom-farmingtoday.php

The journey is finally over.