Peanut butter. When you think of peanut butter, you can only think of it as a last minute snack for a quick sandwich, but it has a lot more potential. It is a uniquely energy concentrated ointment that contains many proteins and healthy fats and is used in many different diet plans to achieve different goals. Peanuts (and peanut butter) contain a variety of vitamins and minerals, but some that should be noted are potassium, phosphorus, magnesium, zinc and vitamin B6. Its high fat and protein content is very saturated – it slows down the digestion process and makes us feel fuller, for longer. Adding peanut butter along with a source of carbohydrates – such as crackers or apple slices – provides a complete balance of protein, carbohydrates and fat for a much more satisfying snack than fruit or crackers alone.