Peanut Butter Oats

To peanut, or not to peanut…that is the question!


Too fattening! Too calorie dense! Too allergic!

All this prejudice rests on the shoulders of a little nut. Uneaten, it remains a food group many people are afraid of. Ok, your allergic I get it. You have my personal consent to avoid peanuts. But please, give other nuts a break (if you aren’t allergic to them too!) Nuts aren’t bad. They’re good! Really good actually. Forget all the mambo jumbo poisoning your brain about how nuts are your enemy..
Because they are honestly your bestest friend!

It is time to end the low-fat myth! Our bodies need fats to maintain warmth in the body, keep skin and hair healthy,, and to store energy. Also in the right combination with carbs and protein it can help retain nutrients and keep you fuller for longer.
Nuts are filled with good fats, mono- and polyunsaturated fats to be exact. Yes, I just used good to describe fat! Don’t start thinking I’ve lost my mind..fat can be good, depending on the kind of fat you consume. Trans- and saturated fats are less advantageous and unsaturated ones more beneficial. Let me tell you why..

Source: instagram

Source: instagram

According to the Harvard school of public health, healthy fats, like the ones found in nuts, can benefit the heart, meaning stabilized heart rhythms and higher protection against heart disease and strokes. Although the research process is still undergo, it is definitely recommended to restrict the consumption of saturated and trans fats, as they have been linked to higher disease risks, like high cholesterol and coronary heart disease (bad fats; saturated means that their chemical make-up makes them solid at room temperature. Molecular: carbon atoms are saturated with hydrogen atoms). The majority of these fats are found in animal products, and dairy. Trans fats are found in processed foods with partially hydrogenated oil.) Unsaturated fats found in fish, plants, nuts and seeds have been shown to do the opposite; they lower blood cholesterol and lessen risks for cardiovascular disease.
So eating fats wont directly make you gain weight – they will even help with weight loss, as long as you stick to the good kind.



Now that you’ve learned how good fats are great for you, and how nuts contain good fats (and other great nutrients like Vitamin E, protein and potassium), don’t over-do too much of that good thing.. Despite being awesome powerhouses, nuts are higher in calories, so the more you add in your diet, the less you should eat of other foods like cookies and chips, because otherwise your scales will tip towards weight gain, tipping again towards heart disease possibilities. Watch out also for nuts fried in oil! Those should set off an alarm (TRANS FATS!). Try and stick to raw nuts, and roast them yourself if you want a flavor boost (will keep you posted with some great recipes when I find some :)).

So in keeping with all this new-found knowledge on nuts, forget your prejudices and embrace the amazing little things called nuts! Eat them pure, add them to salads or even roast ‘em. Enjoy them in nut butters like almond, hazelnut and pecan, either by the spoon, with your finger or in this delish overnight oats recipe..


Overnight Peanut Butter Oats (serves 1)

adapted from peanutbutterfingers


  • ½ cup rolled oats (or millet flakes, buckwheat flakes, quinoa flakes..)
  • 1 tablespoon chia seeds
  • 1 tablespoon natural peanut butter (i.e no added fats)
  • 1 tablespoon quark or Greek yoghurt (optional)
  • 1 teaspoon cinnamon
  • A pinch of salt
  • Up to half a cup of milk (I used soy, sometimes with vanilla)
  • 1.5 teaspoons maple syrup or brown sugar (optional)


  1. Mix dry ingredients in Tupperware or mason jar
  2. Add nut butter and quark
  3. Stir well until combined
  4. Add milk
  5. C0ver with lid and shake well
  6. Store in fridge for a few hours or overnight
  7. Enjoy!

With attitude and nail polish, Anoushé xoxo


Of possible interest on fats:


7 thoughts on “Peanut Butter Oats

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