If you’re reading this, it’s probably safe to assume that you’re a fan of healthy nut butters. And who isn’t? They taste great and are good for you, too! While they can be pricey at the store, but with just a little time and the right equipment, you can make your nut butter at home.
Here are some health benefits of healthy nut butters:
1 – Healthy Fat Source
Nuts are rich in healthy fat. Fat is necessary to help our body absorb the nutrients found in the nut. The types of fats found in nuts vary by type. They include monounsaturated, polyunsaturated, and saturated fatty acids. Monounsaturated and polyunsaturated fats have been linked to heart health. At the same time, there has been some concern about consuming too much saturated fat (due to its link with increased risk of cardiovascular disease). This doesn’t mean that we should avoid eating foods containing it all together; just don’t overdo it!
2- Nutrients + Fiber
Nuts are loaded with nutrients. They’re a good source of protein and other vitamins and minerals, including iron, zinc, potassium, magnesium, and selenium. They also have small amounts of fiber.
3- Potentially Antioxidants
Fifty grams of nuts per day has been linked to a reduced risk of heart disease in some studies. This is thought to be due to their antioxidant properties found in the vitamin E and phytochemicals they contain. Vitamin E acts as an antioxidant within the body by preventing free radical damage from harmful compounds such as toxins and pollutants. And phytochemicals are natural chemicals that may help prevent chronic diseases such as cardiovascular disease and cancer (and can even reduce the risk of death from certain cancers).
A few tools are needed to make healthy nut butter.
These include:
- a food processor or high power blender
- parchment paper or wax paper
- spoon or spatula
- airtight container (glass preferred) for storing at room temperature. If you choose to store in the fridge, it must be consumed within a month, due to oxidation of fatty acids and rancidity caused by exposure to light and heat
Making your own may take some practice to figure out when the right texture is achieved. This can be done by looking out for signs such as when nuts begin releasing their natural oils, they’ll start sticking together. Over time you’ll also figure out if your nuts need more or less time to release those oils. Finally, you’ll know they’re ready when the texture becomes creamy and smooth without any lumps resembling a thick paste.
- Roughly chop the desired amount of almonds, cashews, pecans, etc., and spread evenly on a parchment paper-lined baking sheet before placing in an oven set at 200 degrees F for 10 minutes.
- If using macadamia nuts, place them whole onto the parchment paper.
- Carefully remove from oven and allow them to cool completely before adding to food processor/blender.
- Add the desired amount of raw honey (1 tsp per cup of nut butter) to your blender or food processor.
- Process until desired texture is achieved. About 5 – 10 minutes for chunky butter, 15+ for creamy butter.
- Transfer to glass jar and store at room temperature or in the fridge if you prefer it cold.