If you didn't get the chance to talk to our Registered Dietician and Nutrition Consultant, Kelly, during Theo's boxing class on Sunday, then check out what she has to say about making your own peanut and almond butter at home for a healthy snack!
For anyone who has not made nut butter before, it is much simpler than you think! For those of you asking: “Why make my own if I can just buy it at the store?” there are a few good reasons for making your own:
1. You are in complete control of what goes into the nut butter: no extra oils, sugar, salt, or other preservatives.
2. You can make pretty much any flavor or variety you can think of... most of which you can't find in stores.
3. It's actually pretty fun. It's very simple to do, yet it will impress anyone you share your homemade nut butter with. (Also a great thing to make WITH your kids. It's pretty impossible to mess up and the kids will LOVE seeing the nuts go through all 4 texture stages on their way to becoming a nut butter.)
So, all you need to make your very own healthy, homemade nut butter is..... nuts!! (And a food processor or blender). You can add flavors/sweeteners like honey, chocolate, coconut flakes, banana chips, cinnamon, or raisins to name just a few.
Add 2 cups roasted* nuts to food processor. Blend on high for 1 min. Open top, scrape down the sides with a spoon or spatula. Repeat this step 2 more times until nuts have gone from a couscous-like texture (little crumbs) to what looks like a ball of dough. Blend on high for a 4th minute, and during this time you should see the dough ball turn into a nutty paste. Add flavorings of your choosing and blend for another 20-30 seconds until smooth.
(*Either buy already roasted or you can roast raw nuts in the oven, on a baking sheet at 350F for 15 mins).
Makes ~1.5 cups (12 two-Tbsp servings)
Tip for chunky nut butter: scoop ½ cup of nuts out of processor after the first 20 seconds and add back in at the very end.
Sunday's tasting featured homemade honey peanut butter and cinnamon raisin almond butter. If you want to make these at home:
For Honey PB: Follow instructions above, and add 4Tbsp organic honey once blended smooth.
For Cinnamon Raisin Almond Butter: Follow instruction above and add 1Tbsp cinnamon, ¼ cup raisins and 1Tbsp stevia once blended smooth.
Nutrition per 2Tbsp serving Honey Peanut Butter:
16g fat (unsaturated)
Nutrition per 2Tbsp serving Cinnamon/Raisin Almond Butter:
17g fat (unsaturated)
--Kelly, MS, RDN, LD