Although you can find it on store shelves now, homemade peanut butter doesn’t compare to anything you’ve tasted. The delicacy so appreciated by so many people is much tastier and healthier in the homemade version. Let me teach you how to make it yourself, in your kitchen!
How many times have you craved a slice of toast smeared with a teaspoon of peanut butter, but you were afraid you would ingest too many calories? Peanut butter is healthy food full of protein, so there is no need to put it in the category of forbidden(check out this exciting article about fuel for athletes).
Americans consume so much peanut butter that it could cover the Grand Canyon with it, says research done by Kansas State University. It was invented in 1890, and it was initially considered a substitute for meat proteins and was made only from finely ground peanuts.
This delicacy is rich in protein. It also has good fats in the same proportions as olive oil, essential for heart health. As long as you choose peanut butter as naturally as possible, its beneficial effects on health will not be long in coming.
Consumption of peanut butter also provides several micronutrients: magnesium, potassium, calcium, phosphorus, zinc, vitamins B3, B6, and vitamin E, micronutrients essential for the proper functioning of the body.
On the other hand, given the high-fat content, peanut butter also provides many calories: 588 calories per 100g. One tablespoon of the delicious butter is equivalent to the consumption of 90-100 calories, so people who want to track the number of calories consumed must be careful how many spoons they take out of the jar.
If you don’t have the time and energy to prepare your butter and you prefer to buy it from the sore, I am sure some advice would be welcomed. Peanut butter is not only crunchy or creamy but also high-quality or low-quality. How do you choose the best one? Simple! First of all, always read the label and ensure that the desired product has a shortlist of ingredients.
A simple process makes peanut butter: grinding the peanuts until the desired consistency (creamier or crispier). Practically only peanuts are needed to make the product. Still, some manufacturers add other ingredients such as sugar, salt in large quantities, or even hydrogenated oils to improve the taste or extend the shelf life.
The healthiest peanut butter contains only peanuts or has a small amount of salt, or even better, not at all. So this is why I love doing my peanut butter at home! I can control the ingredients and their quality for the best result!
I know that the temptation to take spoon after spoon of creamy butter out of the jar is great, but the wisest thing would be to stop after the second spoon and avoid eating it every day because of the high number of calories. Other food sources also provide the daily calorie requirement, so peanut butter can reach or even easily exceed this threshold.
Recipe:
Necessary equipment:
- food processor
- a rubber spatula
- airtight glass jar
Ingredients:
- 1 1/2 cup of raw and unsalted peanuts
- 1/2 teaspoon of Kosher salt
- 1/2 teaspoon carob powder
- 1/2 cup of raw pumpkin seeds
- 1 teaspoon coconut oil
Instructions:
- Preheat your oven to 350°F (180°C), then bake the peanuts for 10 minutes until lightly browned. By heating the peanuts during baking, you have all the chances to get smooth peanut butter.
- Place the raw peanuts, Kosher salt, carob powder, pumpkin seeds, and coconut oil in the food processor.
- Mix a few times to grind them coarsely. Then mix continuously for 1 minute. Stop and clean the vessel walls using a spatula. At this point, the peanut butter will look dry and gritty. Stir constantly for another 1 minute. Stop and clean the vessel walls again. You will notice that the butter starts to bind. Continue with another 1 minute of mixing. Stop and clean the vessel walls again. Now it will be very thick and shiny.
- Put the peanut butter in an airtight glass jar. You can eat it immediately, or you can keep it in the fridge for up to a few weeks.
Now you have the perfect topping to enjoy along with some warm pancakes and fruit slices!