Peanuts are great source of energy which come with a variety of benefits. The high levels of monounsaturated and polyunsaturated fats in peanuts promote the well being of the heart. Peanuts, in particular, have soluble fiber, which can help lower LDL cholesterol and also decreases the risk of diabetes. Peanuts or groundnuts are not true nuts, but legumes with high protein content which improve satiety and help maintain weight loss. When eaten in moderation, peanuts are great for our health and so is natural peanut butter. I truly enjoy eating peanut butter, and I am sure I am not the only one. Peanut butter is healthy food, as long as sugar and hydrogenated oil are at its bare minimum. If you are concerned about its fat and calories, I would suggest, eat homemade peanut butter instead of commercial ones.
Peanut butter is one of the world’s most popular spreads and is considered as a healthy and filling snack. However, most of the peanut butter that we get in the market are sugary (at least to my palate) and are adulterated with hydrogenated oils, salt, stabilizers, and emulsifiers. Store-bought peanut butter takes the good peanut oil out and adds in trans fat or other unnecessary oils. They contain tons of other preservatives that can’t be good in excess. So, it’s better to avoid that. And what is the need to buy those unhealthy spreads when you can make your own cost-cutting peanut butter at home?
This butter is not just carbs, fats and protein. It is abundant in the minerals and vitamins too, particularly vitamin E, a powerful antioxidant which can prevent signs of aging like wrinkles, spots, and fine lines. This butter boasts of the nutrition of peanuts and hence, provides all additional health benefits. Now let’s see how we can make delicious natural peanut butter at home.
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Homemade Peanut Butter Recipe
While buying, I always make sure to purchase peanuts that are of good quality, fresh, and preferably organic.
INGREDIENTS
- 2 cups dry roasted peanuts.
- 1/2 teaspoon sea salt (or as per your taste).
- 1-2 tablespoons peanut oil or other oil (optional, for creamier peanut butter)
- 1-2 tablespoons honey or another sweetener (optional, for sweeter peanut butter)
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PROCEDURE
- Take 2 cups of peanuts and roast them. Stir frequently to prevent burning. Let cool for 15 minutes after roasting.
*I personally don’t remove the skin of peanuts as the skin is rich in antioxidants which gives the butter a unique taste and a slightly pinkish color.
*Roasting the nuts before blending gives your peanut butter a deeper, richer flavor. It also warms the oils in the nuts and helps everything blend together more easily.
- Place peanuts in a food processor and turn it on. Let it run for 4-5 minutes and watch as the peanuts break into a fine crumbly mix.
- A few minutes longer and you’ll see the peanuts go in stages from a thick dry ball to smooth shiny peanut butter.
*At this stage, if your butter appears dry or your food processor cannot turn the mixture, add peanut oil or flaxseed oil. Remember the quantity mentioned in the ingredients list- don’t overdo it as a little oil goes a very long way.
- Stir in the salt, honey and voila! Your creamy delicious peanut butter is ready. It’s almost magical. Well, it all ends with about a half-cup less peanut butter than the number of peanuts I originally started with and that means 2 cups of peanuts yields 1 1/2 cups of peanut butter.
*You can also add a variety of flavorings to customize to your taste. It can be cocoa powder, a handful of chocolate chips, Nutella, cinnamon, nutmeg or vanilla extract.
- If you want crunchy peanut butter, set aside a half cup (or more) of ‘chopped’ nuts right at the start. When the peanut butter is almost done, sprinkle them over the top of the smooth paste.
- You can refrigerate this peanut butter in a sealed container for up to several weeks.
Well, there’s nothing more indulgent than licking peanut butter off a spoon! Enjoy it in moderation. This enviable combination of fiber and protein fills you up, fights cravings and help you stay on track. What do you put in your homemade peanut butter? Share with us in the comment section.