Peanut butter shake

How peanut butter became a household favourite

Whether smooth or crunchy, peanut butter boasts almost universal appeal. It’s versatile enough to use in all sorts of recipes, from a peanut butter shake to brownies and satay sauce. And so far, no other nut or seed butter has come close to dethroning it. But how did we get here?

Although most of us think of peanut butter as a contemporary food, its origins actually lie with the Incas.(1) Hundreds of years ago, they cultivated wild peanuts and used them in religious ceremonies. They would also grind the legumes to make a paste – though it was likely quite different to the kind that we might use in a peanut butter shake today.

The beginnings of modern peanut butter are unclear, but one theory credits Dr John Harvey Kellogg with its creation. Yes, as in the man behind the breakfast cereal! He filed a patent in 1895 for a technique he used to make a prototype version of peanut butter. Interestingly, he served it as a healthy alternative food for patients at Battle Creek sanitorium who were unable to chew.

Over the following years, people improved the process for creating peanut butter and finally brought it into mass production. Before long, several companies were making their own versions and selling them in supermarkets. It soon spread from the US to the UK and other countries around the world.

While Kellogg marketed his original version as a health food, subsequent varieties often included added sugar and other ingredients. However, we’ve now come full circle, and many nut butter companies pride themselves on offering wholesome versions of the spread. But is a peanut butter shake really good for you? Let’s find out.

Are peanut butter shakes good for you?

A peanut butter shake probably isn’t the first thing that springs to mind when you think of healthy foods. However, it might surprise you to learn that peanut butter can offer us an array of health benefits. Or at least, the high-quality varieties without added sugar and other nasties can!

First, the spread is a significant source of plant-based protein, which helps to build our muscles, bones, and other tissues. Peanut butter is additionally rich in healthy fats that support the health of your heart. These include oleic acid, which may also offer a range of other benefits such as improving insulin sensitivity.(2)

Treating yourself to a peanut butter shake could help to up your intake of more familiar vitamins and minerals, too. For instance, the spread is rich in magnesium, copper, manganese, iron, and zinc, which all play key roles in wellbeing. Peanut butter is also high in energy-boosting B vitamins and vitamin E. The latter supports the immune system and health of your skin (among other things!).

Vitamin E is just one of the many antioxidant compounds in your peanut butter shake. Others include p-coumaric acid and resveratrol, which studies show may lower the risk of several chronic diseases.(3) The fact that peanut butter contains other potent plant compounds like phytosterols bolsters these benefits. Research suggests these can inhibit the absorption of cholesterol, reducing levels of total and ‘bad’ LDL cholesterol in the blood.(1) In turn, that helps to lessen the risk of developing cardiovascular disease.

The one caveat to all this is that the spread is quite calorific. As such, be careful how much of it you use in your peanut butter shake!

The health benefits of bananas

Peanut butter may be the star of this peanut butter shake recipe, but it’s not the only valuable ingredient. For example, we've included frozen bananas both to create a creamier, more refreshing texture and to up the wellness benefits.

Bananas are a great source of fibre, which supports our wellbeing in several ways. First, it acts as a prebiotic, nourishing the good bacteria in your gut. As well as supporting your digestive system, it can help to lower cholesterol levels and increase feelings of fullness. The latter is useful for healthy weight management. A diverse and flourishing gut microbiome could also have a positive influence on immunity, mood, and brain health. The fact that oat milk is bursting with gut-friendly beta-glucan further enhances this.

Using bananas in your peanut butter shake is also advantageous for your heart. One reason for this is that the fruit is high in potassium, a mineral which can lower blood pressure. This helps to protect against heart disease and stroke. Potassium might additionally aid in keeping your kidneys healthy. What’s more, like peanut butter, bananas are rich in antioxidants. These defend our cells against oxidative stress, further reducing the risk of chronic disease.

People famously consider bananas to be a top food pick for athletes and gym goers.(4) This is thanks to their ability to provide you with a sustained source of energy. Furthermore, the fruit’s high levels of potassium and magnesium may help to reduce muscle cramping and soreness related to exercise. That’s because these minerals function as electrolytes. All of which means that a peanut butter shake could be an effective choice to drink before or after hitting the gym.

How to make a peanut butter shake

Right, time to get down to the nitty-gritty of how to make this peanut butter shake recipe. Start by slicing up two frozen bananas (if you didn’t slice them before freezing!) and adding them to a blender. Scoop in a tablespoon of peanut butter – we find smooth varieties work best – and drizzle two teaspoons of honey on top. If you’d like to have a completely vegan peanut butter milkshake, you can use agave nectar or maple syrup instead.

Next, tip in a tablespoon of cocoa nibs and two teaspoons of cocoa powder. For a slightly different (but still chocolatey) flavour profile, you could swap either of these for the cacao version. Here’s where you make your peanut butter shake unique: sprinkle two teaspoons of our M40+ powder into the mixture. We’ll talk more about this plant blend below. Then, pour in a teaspoon of vanilla extract and 370ml of oat milk. Feel free to use another type of plant-based milk if you prefer! You also have the chance to adjust the texture here. Using more milk will give you a thinner drink, while using less will result in a thicker peanut butter shake.

With all your ingredients added, blend the mixture until it’s rich and creamy. Then all that’s left to do is serve. Pour your peanut butter shake into glasses, and dust with half a teaspoon of coconut sugar for extra sweetness. We recommended enjoying the drink while it’s fresh and chilled. However, you do have the option to store it in the fridge if you want to save some for later.

From powder to nibs: the benefits of cocoa

You’ll notice that we’ve included two different forms of cocoa in this peanut butter shake recipe. There are a few reasons for this. First, the powder adds a beautiful chocolate flavour to the beverage. Second, the nibs bring a hint of crunch to your glass. And third, they both take the drink’s health benefits up another notch.

Cocoa is bursting with powerful polyphenols that research has linked to a wealth of positive results. For instance, the ingredient contains flavanols that increase the amount of nitric oxide in your blood. This enhances the function of your blood vessels, lowering blood pressure and supporting heart health.(5) Combined with the healthy fats in peanut butter and the potassium in bananas, that makes this one heart-friendly pb milkshake!

What’s exciting is that researchers also believe cocoa can improve our cognitive functions.(6) This seems to be the case both for healthy people and for those with mental impairments. Because the flavanols boost blood flow, more blood and oxygen get to your brain, enhancing its health. Cocoa may additionally support the production of neurons, further benefiting cognition. That sounds like a convincing reason to treat yourself to a cocoa and peanut butter shake at work!

Finally, it probably won’t surprise you to learn that cocoa can boost your mood. Studies show that consumption of dark chocolate (which is richer in cocoa) correlates with a lower risk of clinical depression.(7) However, we need further investigation to clarify exactly why this is the case. For now, though, it’s a good excuse for adding cocoa to your peanut butter shake! Plus, you can expect similar benefits – if not greater ones – if you use raw cacao instead.

Introducing our M40+ powder

The ingredient that truly takes this peanut butter shake to the next level in terms of nutrition is our M40+. This is a special blend of powdered plants designed to support men’s wellbeing. It includes adaptogenic maca from Peru, pumpkin seed powder, fenugreek, and nettle root. We curated the list carefully, ensuring that each ingredient is not only effective but also compatible with the others.

So, how does adding M40+ to a peanut butter shake benefit men’s health? Well, studies show that maca root can support sexual function, libido, and fertility in men, and also boost energy levels.(8) Meanwhile, pumpkin seed may promote prostate health and enhance muscle repair.(9) M40+ is rich in several key vitamins and minerals, as well as antioxidants. It’s adaptogenic too, meaning it helps the mind and body to cope with stress more effectively.

We source every single ingredient in M40+ directly from small, organic farmers. They grind the plants into powder, which we then combine at our factory. We ship the resulting blend to you in recyclable amber glass jars which keep it fresh. You won’t find any bulking agents or unwanted additives here – just potent, wellness-boosting plants.

M40+ powder is nutty and slightly earthy, with a hint of sweetness from cacao and some cinnamon for warmth. As such, it goes brilliantly in this peanut butter shake recipe. However, you can also add the blend to warm water, a smoothie, a breakfast bowl, or similar drinks and dishes.

If you have an existing health condition or are on medication, seek medical advice before taking functional foods like M40+. This will help ensure you don’t experience any unwanted side effects or drug interactions.

Customising this peanut butter milkshake recipe

We highly encourage you to experiment with this peanut butter shake recipe and make it your own! We’ve already mentioned some easy alterations you can do, like switching up the milk or using cacao rather than cocoa. However, a bolder way to change the taste is to spoon in a different type of nut butter. For example, instead of a peanut butter shake, you might want to create an almond or cashew butter shake. And if you can’t decide, why not try a blend of a few varieties? This is a fantastic way to get a greater depth of flavour.

Fancy making your peanut butter shake thicker and even more decadent? Treat yourself by using a scoop of vegan ice cream in place of some of the oat milk! Conversely, whip up a healthier version by leaving out the coconut sugar. There’s also the option to make it more or less chocolatey by adjusting the amount of cocoa (or cacao).

Another idea is to add some more garnishes to your peanut butter shake. An obvious choice is to sprinkle on some crushed peanuts or extra cocoa nibs for a bit more crunch. Alternatively, bring a little freshness and colour to the glass with a couple of blueberries or raspberries. You could also add a dusting of cinnamon to bring out the warmth and spice of the M40+ powder. That’s one of our personal favourites!