Ingredients · Nuts & seeds

Peanut butter

Nearly 4g of protein per tablespoon and fats that are mostly the unsaturated kind.

Nutrition per portion

Keep it well: The cupboard is fine; natural jars separate, so stir once and store upside down.

Reach for it when the week brings:

Put it to work

Showing 6 of 15; see them all.

Grilled satay-style chicken with a sharp cucumber and red onion salad instead of white rice.

32 min 38g protein

Tempeh and broccoli roasted until crisp, dressed in a lime-peanut satay sauce.

35 min 27g protein

Fridge-cold noodles, crunchy veg and pan-crisped tempeh under a peanut-lime dressing.

25 min 25g protein

The evidence-based bedtime snack: rye toast, peanut butter, banana and cinnamon.

8 min 9g protein

A rich, gently spiced stew of sweet potato, tomatoes and peanut butter over rice.

50 min 15g protein

Cold rice-paper rolls of prawns, mango, herbs and noodles with a lime-peanut dip.

25 min 9g protein