How To Make Your Own Healthy Nut Butter At Home
In the quest to live naturally and more organically, there are many ways in which you can still enjoy your favorite snacks – while ensuring that both your health and the environment benefits. For some time now various nut butters – of all shapes, sizes, flavors and designs – have been taking over health shops worldwide, and their versatility is fantastic. This healthy ingredient can be added to your morning oatmeal for a heart-healthy breakfast, spread over apple slices or warm toast as an afternoon snack, blended into your smoothies – which will deliver an added energy boost in preparation for your afternoon workout – used to to make the very best bliss balls or granola bars, replace traditional butter in baking, and even made into a healthy version of fudge.
Why you should include nut butter into your diet
Because nuts are jam-packed full of both monounsaturated and polyunsaturated fatty acids – which studies have shown can decrease LDL cholesterol and triglyceride levels, in turn lowering the risk of metabolic syndrome, heart and Type II Diabetes – they can provide you and your family with various health benefits. In addition, the high healthy-fat content will lead to higher satiation, leading to fewer hunger strikes just a short while after eating. Do ensure, however, that you enjoy it in moderation, as its calorie content is rather high. Click here for Harvard Health’s take on the benefits of eating nuts.
If you have been wanting to avoid plastic and reuse some of your glass jars, here is your chance. This recipe allows you to make your very own healthy nut butter – containing zero preservatives, sugars or added oils – and you can easily include all your favorite flavors!
Makes 1 large jar
- 450g roasted nuts of your choice – be it almonds, walnuts, cashews, macadamia, pistachios, peanuts or even sesame seeds for tahini (Generally this works better with nuts of which the skins have been removed, especially when it comes to peanuts, but certain nuts – such as almonds – make good nut butter even when their skins are still on)
- Decent pinch of Himalayan or sea salt (this can be left out if the nuts you are using have already been salted)
- 1-2 tbsp sweetener of your choice, such as agave, maple syrup, xylitol or maltilol
Optional: for many nut butters, such as almond or macadamia butter, the taste can be greatly enhanced by including your choice of vanilla beans, coffee beans, cocao or cocao nibs, honey or pumpkin spice. Experiment with your favorite flavors and make this even better!
Method of preparation:
1. Put all the ingredients in the bowl of a high-speed food processor. (Note: if you are including other flavors, as mentioned above, make sure they have been grounded fine before including the other ingredients)
2. Process until all the nuts break down to form a completely smooth, creamy nut butter consistency. Depending on your processor, you may need to stop every few minutes to scrape down the sides of the bowl. After 8-12 minutes you should have the desired consistency, but if it takes longer than this, just be patient with the process.
3. When this happens and the butter is completely smooth, pour it into a sealable glass jar. As it contains no preservatives, it’s best to store in the fridge, where it will keep for several weeks.
Note: the nuts will change from whole nuts to pieces to crumbs, which will eventually become a thick dough-like ball. With continuous processing, this ball will turn into the nut butter you want.
Click here for our top 5 healthy habits that will make you stronger.