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Recipe: Peanut Snack Mix

This week’s recipe features Georgia’s official state crop: peanuts! The state is the number one producer of peanuts in the United States, providing more than 45 percent of the country’s peanut crop each year.

These little legumes are a powerful source of monounsaturated fats – the type of fat that is heart-healthy and is a part of the Mediterranean diet. Peanuts are heart allies. They are packed with vitamin E, niacin, folate, protein, and manganese, all of which have been linked to lowering the risk for heart disease.

One study that was conducted with twenty years of dietary data found that women who ate at least 1 ounce of nuts, peanut butter, or peanuts each week lowered their risk of developing gallstones by 25%!

Researchers from the Chicago Health and Aging Project also found that regular consumption of niacin-rich foods like peanuts protects against Alzheimer’s disease and age-related brain diseases.

Good for the heart, brain, and gallbladder – great reasons to snack on a handful of peanuts at least thrice a week. Or you can make this fun recipe that also features pretzels, cereal, and dried fruit!


1 cup roasted peanuts
1/2 cup chocolate chips
1/2 cup raisins
1/2 cup dried cranberries (personal preference)
1 cup bite-sized pretzels


  1. Combine all ingredients together in a large bowl and mix well. If using dried cranberries, add that too.
  2. Store in an airtight container.

Recipe courtesy of the United States Department of Agriculture.