Here we are on day three of Healthy & Psyched PEANUT BUTTER WEEK!

On day one I told you about the benefits of eating peanut butter and how to choose a good brand.

Yesterday I gave you my recipe for a peanut buttery breakfast! A peanut butter, cherry and chocolate smoothie to be precise.

Today I want to share with you how I eat peanut butter for lunch.

low carb satay salad


This recipe is super quick and easy to make. It’s a play on a peanut satay sauce, which is eaten with lots of veggies because I love veggies (and I hope you do as well)! Originally, many years ago, I did follow a recipe for chicken satay, but then it morphed into my own version. Also, I don’t eat chicken anymore, so I substituted it for edamame beans, which are a good source of protein and in keeping with the Asian theme.

This peanut satay salad is also very adaptable. This version has courgette and carrot ‘noodles’, which you can make with a peeler or spiralizer. This means it’s low carb. But if you wanted something heavier and more filling you could use another type of noodles as well (e.g. rice noodles or buckwheat noodles).

One thing I would say though is make sure that you use unsalted peanut butter. The satay sauce uses tamari (or soya sauce) and miso, which are both quite salty. It probably would be overpoweringly salty if you used salted peanut butter as well!


satay salad healthyandpsyched with pics peanutbutter


Serves 1 (4 of your 5-a-day)

  • 1 medium courgette (or cucumber)
  • 2 small carrots
  • ½ cup sweet corn
  • ½ cup frozen edamame beans (or chick peas)
  • Satay sauce
    – 1 heaped tbsp peanut butter without salt (I used pic’s chunky)
    – 1 tbsp tamari (gluten-free) or soya sauce
    – 3 tbsp lime juice (+ more to taste)
    – 1-3 tbsp warm water
    – ¼ tsp brown rice miso paste
  • Chilli flakes to taste


  1. Make strips of courgette and carrot using a peeler. I usually throw away the first layer of carrot skin, but eat the courgette skin.
  2. Once you’ve made the noodles transfer them to a large bowl.
  3. Defrost the edamame beans in the microwave – usually this takes around 2 minutes.
  4. While the beans are defrosting make the satay sauce. Mix together the peanut butter, tamari and miso until you have a thick paste. Add the lime juice and mix again. Finally add the hot water until it reaches your desired consistency.
  5. Mix together the veggie noodles, edamame beans, sweet corn and satay sauce. Then add chilli flakes to taste.
  6. The satay salad will keep for around a day if left in the fridge. The flavours will intensify the longer it is left. I find it best to add the chilli before I eat it rather than letting it stand. Also if you choose to use cucumber instead of courgette beware that it has a tendency to go watery if it’s left for more than a few hours.


If you buy miso paste to make this recipe you can use it to make a yummy carrot dip 🙂 I also like to add it to tomato sauces.


How do you eat peanut butter for lunch?

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