Homemade nut butter recipes for protein-packed treats
Nut butters have become a staple in many kitchens, topping everything from morning toast to afternoon snacks and post-workout pick-me-ups. These creamy spreads are packed with protein and healthy fats, not to mention delicious flavor and texture. While store shelves overflow with a wide variety of brands, have you ever considered making your own? They’re easy to whip up, healthier and entirely customizable.
Are nut butters good for you? Nut butters have become a popular and convenient snack for good reason. Packed with a variety of nutrients, they make a good addition to a healthy diet. To start, “they can be a great source of protein for us,” says Danielle Rancourt of Pivot Nutrition. Protein allows us to build and maintain muscle, as well as support most of our body’s functions.
Additionally, Rancourt adds that nut butters contain not only healthy fats but some fiber, zinc, B vitamins and vitamin E. These healthy fats include monounsaturated and polyunsaturated fats, which support heart health, lower bad cholesterol and support satiety.
However, the health benefits of nut butters can be overshadowed by what’s added to storebought varieties. Hidden sugars, unhealthy oils and unnecessary additives can significantly diminish the nutritional value. Rancourt explains: “Though nut butters are nutritious, it’s important to keep portions in check as fats (nuts, nut betters) are calorie-dense (about 100 calories per tablespoon.).”
Always read labels carefully when shopping for your favorite brand and stick to the recommend serving size of 2 tablespoons a day.
Making your own nut butter offers several advantages besides being incredibly easy. First, you can choose exactly what goes into your nut butter. Having control of the ingredients means you can skip any unfamiliar (and unhealthy) additives. “Homemade nut butters do not have the fillers that you may see inside of many of the store-bought brands,” says Rancourt. Moreover, you can customize your spread to suit your preferences. Experiment with different nut combinations, add sweeteners as well as incorporate spices for a unique flavor profile.
Homemade nut butter also guarantees the freshest possible product, free of any added preservatives. And while the initial investment of a food processor might be there if you don’t already have one, making your own nut butter can help your wallet in the long run.
Creating your own nut butter just takes a few simple steps (and decisions). In fact, most nut butter recipes require 1-2 ingredients excluding add-ins. Here, we broke down the essentials you need, with some expert help, to whip up a delicious spread in no time.
Nuts are the star of the show. “Most nuts work well, such as almonds, peanuts, cashews and hazelnuts,” says Tamara Earl, executive chef for Delectablez. You can also create a blend of nuts for a more complex flavor. If desired, choose raw nuts for maximum freshness. Earl suggests “to toast the nuts first to enhance their flavor, then blend them until smooth. You can add a bit of oil (like coconut or peanut) if needed to achieve the desired consistency.”
PEANUT BUTTER
Yields 1 1/2 cups Ingredients:
2 cups dry roasted
• peanuts
1-2 Tbs. honey or sugar
•
Salt, to taste
•
Directions:
Place peanuts in a food processor. Turn the food processor on and let it run for 4-5 minutes. During this time, you’ll see the peanuts go in stages from crumbs to a dry ball to a smooth and creamy “liquid” peanut butter. Stir in the honey and any additional salt, if you want.
CASHEW BUTTER Yields 1 serving Ingredients:
2 cups unsalted roasted
• cashews
1 Tbs. coconut oil, plus
• more if necessary
½ tsp. vanilla extract
•
Seeds from 1 vanilla
• bean
½ tsp. sea salt
•
Directions:
Add cashews and coconut oil to your food processor and process for 5-10 minutes, scraping down the sides as necessary. At this point the cashews should start to clump together. Continue to process until you reach the desired consistency.
Add salt, vanilla bean seeds and vanilla and process again for another minute. If it seems to be clumping together, add 1-2 tsp. more of coconut oil.
Note: You can use raw cashews instead of roasted cashews. To roast, place them on a baking sheet and roast at 350°F for 7-9 minutes.
STORING HOMEMADE NUT BUTTER
“Store homemade nut butter in an airtight container in the refrigerator to prevent rancidity and extend its shelf life,” says Chef Earl. “It can last for several weeks to a few months, depending on the nut variety and storage conditions. Just give it a stir before using, as natural separation may occur.” It also freezes well for up to 3 months. Be sure to divide it into smaller portions for easier thawing.
The uses for homemade nut butter are endless. Here are a few creative ideas to try.
1. POWER UP YOUR BOWLS
Açaí bowls, oatmeal bowls, as well as yogurt parfaits can get a highprotein boost with a dollop of homemade nut butter.
2. ADD TO SALAD DRESSINGS
Add a spoonful of homemade nut butter to your salad dressing for a creamy and proteinpacked boost. It also pairs nicely with ingredients like balsamic vinegar or lemon juice.
3. BAKE WITH IT
Replace some of the butter or oil in your favorite cookie or muffin recipe with homemade nut butter for a delicious and healthier twist.
4. MAKE IT A DIP
Homemade nut butter makes a fantastic goodfor-you dip for fruits and vegetables. Pair it with apple slices, banana slices or celery for an afternoon pick-me-up snack.