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Simple & Satisfying Homemade Nut Butter

Updated: Apr 11




Ah, nut (or seed) butters. Today there is no shortage of the variety available in the grocery store aisle from almond butter to sunflower seed butter to the classic peanut butter. Alas, all these choices may have left you confused and added a shock to your pocket book! Luckily it is easy to get back to basics with this powerhouse food, packed with protein and healthy fats. With 3 simple ingredients and in less than 20 minutes, you can create a preservative-free, sugar-free nut butter to have on hand anytime the craving hits!


Benefits of Nut Butter:


  • Prized Protein- 1 serving = 8 grams of protein (slightly more than 1 egg or 1 ounce of meat).

  • Concentrated Calories - 2 tablespoons has about 200 calories.

  • Fabulous Fats - Over 75% of the fat found in nut butters is unsaturated heart-healthy fat.

  • Vitamin E - This antioxidant may be helpful in the prevention of such cancers as prostate and breast.

  • Magnesium - 1 serving contains about 12% of our daily magnesium needs, Magnesium is important for muscle function and energy production.

  • Niacin - This B vitamin helps convert food to energy, aids with digestion and promotes healthy skin.

  • Manganese - This micronutrient is helpful in processing cholesterol, carbohydrates and protein.



Recipe:

Ingredients:

  • 3 cups nuts or seeds of your choice.

  • 1 teaspoon ground cinnamon

  • ½ teaspoon salt or to taste


Directions:

  1. Preheat the oven to 350 degrees. Place nuts/seeds on a baking sheet and roast in the oven for 8-12 minutes until fragrant and slightly brown. You can also place nuts/seeds into a large skillet over medium heat and roast for 5-8 minutes, stirring every 1-2 minutes to keep from burning.

  2. Add roasted nuts/seeds to a food processor or quality blender. Then add cinnamon and salt if desired.

  3. Blend in the food processor until the consistency becomes creamy and mostly smooth. This may take 10-12 minutes so a little patience is required! Stop the food processor every couple of minutes to ensure it doesn’t overheat and to scrape down the sides as needed.

  4. Transfer your creamy, delightful nut/seed butter to a jar and store in the refrigerator.

  5. Enjoy at regular intervals over the next several weeks!



Resources:

https://www.todaysdietitian.com/newarchives/090313p64.shtml

https://minimalistbaker.com/how-to-make-nut-butter/




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