METRO — Peanut butter can be found in most households. Peanut butter is a staple for school lunches and it’s a common component in everything from savory dishes like pad thai to sweet desserts like peanut butter cookies. Peanut butter is essential in various recipes, and there is some nutritional power behind all of that flavor.

Peanut butter, when eaten in moderation, can be a healthy addition to most diets. It is an ancient food that can be traced to the Incas and Aztecs. Modern peanut butter is attributed to three different individuals: Marcellus Gilmore Edson, Dr. John Harvey Kellogg and Dr. Ambrose Straub.

It is important for anyone with an allergy to peanuts to avoid peanut butter. But most people can eat it on a regular basis without hesitation. The healthiest form of peanut butter is one in which no added ingredients are in the spread. That means only peanuts that are roasted and then processed into a paste. However, many commercial brands of peanut butter are modified with vegetable oils, sugar and sometimes trans fats. Individuals can check the labels on their peanut butter choices and choose peanut butter with only peanuts and a small amount of salt, advises Healthline. This can be found in many natural food stores, or peanut butter can be made at home.

WebMD says peanut butter contains eight grams of protein and seven grams of carbohydrates in a two-tablespoon serving. It also boasts three grams of fiber. Those two tablespoons also contain 190 calories as well as 16 grams of fat. However, the fat in peanut butter is heart-healthy, monounsaturated fat. It’s easy to go overboard on peanut butter and consume too many calories since it is calorie-dense, so sticking to a serving or two is best.

Peanut butter also is a good source of vitamin E, niacin, manganese, vitamin B6, magnesium, and copper. Copper is a mineral that helps maintain bone health, immune function and blood vessels. Some research suggests that getting enough copper could be linked to a reduced risk for osteoporosis and heart disease.

Peanut butter fits into most diets because it is gluten-free and also vegan when enjoyed in its natural form. While it may not be as nutritious as some other foods when compared calorie for calorie, peanut butter generally can be included as a delicious component to a well-balanced diet.

Here’s how to make peanut butter at home, courtesy of the food blog Love & Lemons.

1. Add salted dry roasted peanuts to the bowl of a food processor. The amount of peanuts will be relative to the size of the processor. For example, use three cups of peanuts in a seven-cup food processor.

2. Let the food processor run for a few minutes to get the peanuts chopping. Then continue to process, stopping every 30 to 60 seconds to scrape down the sides of the bowl and give the motor a rest; otherwise, it can overheat.

3. It can take up to 10 minutes for the food processor to turn the peanuts from chopped to a shaggy ball to the smooth and spreadable peanut butter many people prefer. This peanut butter can be stored in a sealed container for up to one month.