Happy August, Friends!

Today I’ve partnered with The Peanut Institute to bring you this delicious recipe for Smoked Peanut and Broccoli Salad and chat about some exciting new research!

Did you know peanuts might help lower blood pressure and help you lose weight? A new study shared by The Peanut Institute and published online in the peer-reviewed journal Nutrients found that daily consumption of lightly salted peanuts twice a day before meals helped lower blood pressure, improved fasting glucose levels and led to weight loss.

How could peanuts help lower blood pressure?

Lightly salted peanuts are considered a low-sodium food, which contain between 90-100 mg per serving. If you have high blood pressure, it is recommended that you consume no more than 1500 mg of sodium per day. So, snacking on lightly salted peanuts twice a day can certainly fit within those recommendations. Also, peanuts contain arginine, which is an amino acid that can help lower blood pressure. Finally, peanuts contain magnesium, which is a mineral that can help regulate blood pressure.

But Amber, aren’t peanuts high in calories? How can that help with weight loss?

Peanuts do contain calories but they nutrient rich! Peanuts are high in protein and fiber which can help you feel fuller longer. They contain almost 3 grams of fiber and 7 grams of protein, which will keep you satisfied! They really are a super food as they provide 19 vitamins and minerals.

And here’s where it gets personal…

It’s no secret that this year I have taken steps to improve my own personal health. You can probably look back at some of my old photos on social media and maybe you’ve been wondering what I’ve been doing differently. Yes, I have been more active this year but I’ve also taken steps to reduce sources of added sugar and include more protein, heart healthy fats and fiber in my diet. Peanuts have been my GO TO snack if I get hungry in between meals. I wasn’t involved in the research study, but I can definitely relate to the results of this study. With a family history of high blood pressure, I’m happy to say I’ve reduced both my blood pressure and the number on the scale.

Here’s another way to include peanuts:

In addition to snacking on peanuts, you can easily incorporate peanuts into some of your favorite dishes. One of my favorite summer and fall salads is broccoli salad. As a Chef, I’m constantly thinking of how I can improve flavors and as a Registered Dietitian, I want to make sure that nutrient needs are addressed. In this case, I wanted to see if I could maintain the flavor while reducing sodium in a traditional broccoli salad.

This broccoli salad uses smoked peanuts to provide flavor and texture in place of bacon. (Don’t get me wrong, I love bacon but if you are watching fat and sodium, this can make a great swap.) Simply place peanuts on the smoker for about an hour at 275 F. You will be amazed at how flavorful they are! And instead of mayonnaise and sugar, I have created a red wine vinaigrette with honey and peanut oil! The combination of flavors and textures really do make this a wonderful salad that you could share with friends, family or coworkers.

If you’re interested in learning more about how peanuts and peanut butter can support your path to better health, check out the research library from The Peanut Institute. You can also read the findings from the study mentioned above here.

 And that’s not all!

Today I’m giving away an amazing gift basket from The Peanut Institute filled with over $75 worth of peanut products! If you want to win the awesome mix of goodies (see image below), click on the Rafflecopter giveaway box below the image to enter!

Giveaway starts Friday, August 12th, 2022 and runs through Friday, August 26th, 2022. Good luck!

a Rafflecopter giveaway



Smoked Peanut Broccoli Salad

  • 60 minutes
  • 10 ingredients
  • 5 steps


  • 1 cup peanuts, smoked and chopped
  • 6 cups broccoli florets, cut into bite size pieces
  • 1 cup red onion, small dice
  • 1/2 cup golden raisins
  • 2 TB honey
  • 2 TB red wine vinegar
  • 1 clove garlic, finely minced
  • 1.5 TB Dijon Mustard
  • 1/4 cup + 2 TB peanut oil
  • 1/2 tsp Kosher salt


  1. For best results, preheat electric smoker to 275 F. Spread peanuts on a sheet tray and smoke for about an hour or until desired flavor has been achieved. Remove and let cool. When cooled, chop and set aside.
  2. Blanch broccoli florets for about 1 minute and cool in ice water bath. Drain and set aside.
  3. Combine broccoli, red onion, raisins and peanuts in a large mixing bowl.
  4. For the dressing, combine honey, red wine vinegar, garlic, and Dijon mustard. Mix well. Slowly whisk in peanut oil until well combined. Taste and add salt as needed.
  5. Pour dressing over broccoli mixture, toss and let chill in refrigerator 1-2 hours before serving.

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