As shown in the graph from my wellness book, I had reached my recommended intake for both Carbohydrates and Lipids.

To create a more balanced diet and increase my protein, I needed to find a super food that would help me out in other ways as well.

Much like the protein, I found a lack of essential fatty acids in my normal diet as well. What food is high in protein and essential fatty acids? Well, from what all the things I have learned throughout this semester, I would suggest Peanut Butter.

 Peanut Butter is obviously made from peanuts Why not just eat peanuts? The essential fatty acids found in peanut butter come from the oils added to the peanuts when they are processed

Dietary Fiber = 15.5 g or 62% of Daily Values Omega 3 Fatty Acids = 196 mg Omega 6 Fatty Acids = 35578 mg Protein = 64.7 g or 129 % of Daily Values Vitamin E = 23.2 mg or 116 % of Daily Values Niacin = 34.6 mg or 173% of Daily Values Magnesium = 397 mg or 99% of Daily Values

Planting and Harvesting A digger-shaker uproots the peanut plant, shakes off the dirt and turns the plant upside down to dry. Peanuts are planted after the last frost in April, when soil temperatures warm up. The shelled peanut or kernel also is a seed. The kernels are planted two inches deep, and about one to two inches apart. The plant sprouts in about 10 days. Flowers form about 40 days after planting and pollinate themselves. The petals fall off when the peanut ovary forms and penetrates the soil. The peanut plant is unusual because it flowers above the ground, but fruits below the ground. Peanuts are harvested 120-160 days after planting, usually in September and October. The soil cant be too wet or too dry or the peanuts will stick in the ground. Farmers use machinery to loosen the plant and cut it free from the root. The plant is lifted off the ground and shaken to remove soil. The plant sits in the sun for two to three days to dry. After drying, machinery picks the peanuts off the vine.

http://peanutbutterlovers.com/pb-lovers/pb101/how-its-made/

Production Harvested peanuts are taken to buying stations where they are weighed, graded and inspected to determine quality and value. After the buying station, peanuts travel to shelling plants. Here, farm materials such as sticks and rocks are removed, and the peanuts are sorted by size. They are shelled and inspected to eliminate immature kernels. The sheller packs the peanuts into bags, boxes or railcars for delivery to manufacturers. Peanut butter manufacturers inspect the peanuts to ensure high quality, and then roast them in special ovens. After roasting, the peanuts are cooled rapidly to halt the cooking process, retain an even color and prevent the loss of oil. Another machine rubs the peanuts between rubber belts to remove the outer skin. This process is called blanching. The kernels are split, the hearts removed and the peanuts are cleaned and sorted a final time. Finally, the peanuts are ground twice, as one long grinding would produce too much heat, damaging the flavor. First, the peanuts are ground alone, then with ingredients like salt, sweetener and stabilizer (to keep the oil from separating).

 Peanut Butter makes a great sandwich (usually added with jelly)

Spread desired amount on bread

Goes great on celery

Spread desired amount on celery

Some people put it on their pancakes

Spread desired amount on pancakes

These may not seem like ordinary recipes with measurements or specific ingredients, but the key with adding peanut butter to your diet as a super food is to eat it with snacks to gain needed protein and essential fatty acids

 PB Today Peanut butter today is remarkably similar to that produced a century ago. To legally label the spread as peanut butter, it must contain a minimum of 90% peanuts with no artificial sweeteners, colors or preservatives. Some brands add natural sweeteners and salt, plus stabilizers for freshness. Natural peanut butter has no stabilizer but may contain natural sweeteners and salt.

 http://nutritiondata.self.com/facts/legumesand-legume-products/4453/2 http://peanutbutterlovers.com/pblovers/pb101/how-its-made/ http://www.chinesepeanut.com/PeanutButter-Processing-Product-Line.html http://www.ars.usda.gov/main/docs.htm?doci d=2999&pf=1&cg_id=0