This is a recipe shared by my colleague Amanda Moon and is something I often make myself at home. Nuts and seeds are a great way to get protein, fibre, healthy fats (monosaccharides and omega 3 fatty acids) and revitalizing nutrients into your diet such as zinc, magnesium, selenium, iron, calcium, vitamin E…the list goes on! These are vital for a healthy heart and cardiovascular system, muscle growth, better vision, brain function as well as healthy skin, hair, nails and even boosting energy levels! Blending nuts into nut butter is a great way to really up your nutrient intake in a plant-based diet: especially in times of growth, athletic training or when you have you high calorie/energy needs.
However, your classic supermarket peanut butter is often loaded with extra salt, refined sugars, oils, additives and preservatives that your body doesn’t need. And whilst peanuts are Okay in small amounts, other nuts and seeds like brazil nuts, cashews, almonds, sunflower seeds, chia seeds, flaxseeds, hemp seeds, hazelnuts, pepitas, pecans and walnuts contain higher levels of the healthier fats and much more of those key vitamins and minerals your body needs to truly shine.
So why not blend your own nut butters? It’s a quick, easy and most importantly delicious! Add to smoothies, on top of nice-cream or oats, have with grainy bread or wholegrain rice-cakes, mix into homemade baking and bliss balls, use it to make salad dressing, or my personal fave is to eat nut butter with fruit such as banana or apple slices as a snack.
Amanda and I both recommend including a small handful of nuts and seeds into your meals/snacks every day. So try this fantastic recipe from the team at Green Kitchen Stories as a way to get more goodness into your day as well as reduce unnecessary packaging from the supermarket.
Amber Sewell-Green, Plant-Based Dietitian
Nut Butter (or Seed Butter or Nut & Seed butter!)
Recipe courtesy of Green Kitchen Stories
Makes 2 cups
- 4 cups of any nuts and/or seeds, either one sort or mixed (for example 1 cup / 135 g cashew nuts+ 1 cup / 135 g almonds_1 cup / 135 g brazil nuts+ 1 cup / 135 g sunflower seeds)
- 1-3 large pinches sea salt* (see Amanda’s tips below)
Roast the nuts together with the salt at 150°C/300°F for about 10-12 minutes.
Transfer the roasted nuts/seeds to a food processor. Run it on high speed for 10-20 minutes (depending on the strength of the food processor). Stop and scrape down the sides a few times. It will have a fine powder texture at first but just be patient and let the food processor do its magic.
The nut butter is ready when it is all smooth, creamy and runny. Taste and add more salt if needed. If you prefer it a bit crunchy, you can add some chopped nuts at this point.
Transfer to clean glass jars. Lasts for a few weeks in the fridge.
Amanda’s Top Tips for Nut Butter:
- Mix in some chia, hemp, sesame seeds and ground flaxseeds/linseeds for an extra boost of seedy-goodness. I love the crunch if provides too.
- Try without salt. I find it’s not needed.
- Enjoy on toast, or in a mountain bread wrap with some jam or fruit. Or simply take a spoonful from the jar with a fresh date or other fruit of choice.
For more details (and some great tips for recipe variations) visit the Green Kitchen Stories website here.