With nuts, a good food processor and some patience, you can make your own healthy and tasty nut butter. Almost everyone loves it, eats it and uses it in their recipes. Peanut butter pancakes, peanut butter plus banana and of course the famous peanut butter and jelly sandwich. Peanut butter is just so damn tasty plus it is a perfect food to implement into your healthy lifestyle! The good old peanut butter has got a lot of varieties nowadays almond butter, cashew butter, walnut butter to name a few! All super tasty and even more healthy than the good old peanut butter.
So why make this golden good yourself? Home made nut butters are a lot cheaper than the store-bought versions. Besides the cost, making this yourself also gives you the control over the quality of nuts you're eating and what you 'add in' your nut butter. Nuts do not need to be raw for the nut butter process. However, I do think it could be beneficial if they are organic as this ensures that chemicals aren't used in the pasteurization process.
There are so many variations of nut butters! Almond butter, walnut butter, cashew butter, peanut butter are probably one of the most 'famous' amongst the nut butters. According to research almond butter is the nut butter that will give you the most value for money. ''Per serving it has one of the least amounts of calories, it is a good source of protein, and has the most fiber of all of the nut butters''. According to research published in the Journal of Nutrition and Metabolism, a breakfast containing almonds may aid in stabilizing blood sugar levels for the rest of the day. This research claims that when your blood sugar is steady you often have more energy and are less likely to be starved and give in to food cravings.
However, according to Lori Shemek (PhD), walnut butter is a great option as they are packed with omega-3 fats that help to trigger the hormone called, leptin that helps to indicate when we have had enough to eat. Although it is slightly lower in protein and higher in fat than other nut butters it is a great choice because of the omega-3s.
Than, there is the old fashioned peanut butter. Which is besides the almond and walnut butter a good nut butter to eat. However, try to trade your traditional peanut butter for a natural version that's free of hydrogenated oil and preservatives. When buying a peanut butter it is best to look at the ingredients and look for nothing but nuts.
Another popular option is cashew butter as it is so creamy. This butter is not always the best choice for your diet as is lower in fat and protein, but higher in sugar than almond and peanut butter. It can still be a healthy snack option, specifically if you are wanting to avoid legumes.
For one jar of nut butter you need:
- 6 cups of your choice of nuts (mix them or just use one sort)
- OPTIONAL: Like it sweet? Add in a tsp of vanilla. Like it salty? Add it a pinch of celtic sea salt.
Here's how it goes:
1. Toast the nuts in the oven first for a faster process. Preheat the oven to 180 degrees and spread the nuts on a baking sheet. Place them in the oven and toast them for about 10 minutes. This helps to release the oils faster in the food processor.
2. Add the toasted nuts to the food processor and get started.
3. Be prepared, the food processor will be running for quite some time. In some minutes, the ground nuts will start to collect around the edges of the foodprocessor, so be sure to stop and scrape down the sides every few minutes, just to keep the processing even.
4. After 10 - 15 minutes, you will start to notice a change in texture. At this point, the oils will be released and combined with the nuts to form a large ball.
5. Finally, after about 20 minutes, the magic will happen! There's your nut butter. Let it process for another 5 minutes until the consistency starts to get creamy. Add in the vanilla or salt at this time. And you have yourself a tasty healthy nut butter!
Here's your nut butter ready to serve! Just be patient, it is worth the wait!
For what do you use your nut butter? And what is your favorite? Please comment below :)!
Love, Nienke (Healthyfoodiefood)