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Homemade Nut Butters
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Nut butter-making 101 What to buy: Skip roasted nuts and opt for raw or dry roasted. Roasted nuts are essentially deep fried in oil. Money-saving tip: Buy nuts in bulk. It’s cost-effective and ensures freshness. How to roast: Roast nuts on a baking sheet at 350° for 10-15 minutes. Processing hint: Don’t over- or under-crowd your food processor (1 to 2½ cups of nuts works best). To make it creamier: Don’t soak nuts or add liquids (like vanilla or milk). Whirl longer and add 1 teaspoon of oil at a time. To make it crunchy: Process nuts until chunky and reserve ½ to ¾ cups to stir in later. Storage tip: Store in an airtight container in the refrigerator for up to 6 weeks. How to pair: Top sprouted bread, apple slices, frozen bananas, whole wheat waffles, or add to smoothies, baked goods, or oatmeal. Cashew Peanut Butter This creamy concoction contains protein, vitamin E, brain-boosting folate, and heart-healthy oleic acid. Enjoy paired with apple slices. MAKES: 1 CUP | |
1 c | dry-roasted peanuts |
¾ c | raw cashews |
1 tsp | nut oil, (almond, peanut, or sunflower) |
¼ tsp | sea salt |
1. PROCESS the peanuts and cashews in a food processor for about 1 minute. 2. ADD oil and salt, and continue to process 5 to 8 minutes, scraping down the sides as needed. 3. TRANSFER to a glass jar with a tight-fitting lid, and store in the fridge for up to 6 weeks. NUTRITION (per 2 Tbsp) 229.5 cal, 8 g pro, 10 g carb, 2 g fiber, 2 g sugars, 19 g fat, 0 g sat fat, 52 mg sodium Sunflower Cashew Cinnamon Butter The phytosterols in sunflower seeds have been linked to lower cholesterol, while cinnamon helps stabilize blood sugar levels. This hearty, sweet nut butter is particularly tasty on top of whole wheat toast or Ezekiel bread. MAKES: 1 CUP | |
1 c | raw sunflower seeds |
¾ c | raw cashews |
1 tsp | nut oil, (almond, peanut or sunflower) |
1½ tsp | ground cinnamon |
1 Tbsp | coconut palm sugar |
1. ROAST the sunflowers on a baking sheet at 350° for 10-15 minutes. Let cool completely. 2. PROCESS the sunflowers and cashews in a food processor for about 1 minute. 3. ADD oil, cinnamon, and sugar, and continue to process 5 to 8 minutes, scraping down the sides as needed. 4. TRANSFER to a glass jar with a tight-fitting lid, and store in the fridge for up to 6 weeks. NUTRITION (per 2 Tbsp) 241 cal, 7 g pro, 11.5 g carb, 2 g fiber, 3 g sugars, 15 g fat, 1 g sat fat, 5.5 mg sodium Almond Butter Slightly sweeter than plain old peanut better, almond butter also has more calcium, vitamin E, and fill-you-up fiber than PB. Add a dollop to a banana for an afternoon snack. MAKES: 1 CUP | |
1¾ c | raw almonds |
1 tsp | nut oil, (almond, peanut, or sunflower) |
¼ tsp | salt |
1. ROAST the almonds on a baking sheet at 350° 10 to 15 minutes. Let cool completely. 2. PROCESS the almonds in a food processor for about 1 minute. 3. ADD oil and salt, and continue to process 5 to 8 minutes, scraping down the sides as needed. 4. TRANSFER to a glass jar with a tight-fitting lid, and store in the fridge for up to 6 weeks. NUTRITION (per 2 Tbsp) 191 cal, 6.5 g pro, 6.5 g carb, 4 g fiber, 1 g sugars, 16 g fat, 0 g sat fat, 49 mg sodium OPTIONAL: Add in ½ teaspoon smoked paprika, garlic powder, or Shichimi Togarashi for added kick. Chocolate Hazelnut Pecan Butter A healthier take on Nutella, this chocolaty spread is big on nutrients (monounsaturated fat, fiber, and iron) and low in sugar. Stir into your oatmeal for added protein and sweetness. MAKES: 1 CUP | |
1 c | dry-roasted hazelnuts |
¾ c | dry-roasted pecans |
3 Tbsp | cocoa powder |
¼ c | coconut palm sugar |
1 tsp | nut oil, (almond, peanut, or sunflower) |
¼ tsp | sea salt |
1. PROCESS the hazelnuts and pecans in a food processor for about 1 minute. 2. ADD the cocoa, sugar, oil, and salt and continue to process 5 to 8 minutes, scraping down the sides as needed. 3. TRANSFER to a glass jar with a tight-fitting lid, and store in the fridge for up to 6 weeks. NUTRITION (per 1 Tbsp) 194 cal, 6.5 g pro, 5 g carb, 2 g fiber, 2 g sugars, 18 g fat, 0 g sat fat, 26 mg sodium Power-Up Peanut Butter This souped-up PB is a tad sweet, a touch salty, and has texture to boot. Snack on a spoonful by itself, or use as an English muffin or waffle topper. MAKES: 1 CUP | |
1½ c | dry-roasted peanuts |
⅓ c | raisins |
¼ tsp | sea salt |
1 Tbsp | chia seeds |
1. PROCESS the peanuts in a food processor for about 1 minute.
2. ADD raisins and salt and continue to process 5 to 8 minutes, scraping down the sides as needed.
3. STIR in the chia seeds.
4. TRANSFER to a glass jar with a tight-fitting lid, and store in the fridge for up to 6 weeks.
NUTRITION (per 2 Tbsp) 185.5 cal, 7 g pro, 11 g carb, 3 g fiber, 4.5 g sugars, 14 g fat, 0 g sat fat, 51 mg sodium
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