Nut and seed butters are a healthy kitchen staple that I simply cannot live without. Alright, maybe that comes off a little strong but you get where I’m coming from, right? They are a plant-based protein superstar and for good reason. Once I discovered how easy it is to make nut and seed butters from scratch I became a total convert and now I seldom buy the store-bought variety. Once you try this recipe I have a feeling you’ll be a die-hard nut butter fan too!
Real Talk
I like to use raw, organic European almonds as they are unpasteurized, non-irradiated and not treated with propylene oxide (PPO) a chemical classified by the U.S. Environmental Protection Agency (EPA) as a probable human carcinogen. (Source)
PPO, also known as Methyloxirane, is a fumigant that is commonly used in the U.S. to sterilize nuts, seeds and spices in order to prevent food borne illness. It is also an ingredient in anti-freeze, yep you read that correctly, along with paint strippers and aerosol paints. The Government of Canada also qualifies methyloxirane as toxic under the Canadian Environmental Protection Act, 1999. (Source) I don’t know about you but I’m not really into ingesting anti-freeze chemicals with my almonds.
My toddler son River loves to help me make nut butters. He knows how to measure the ingredients, spread them out evenly on the baking tray and once cooled he adds them to our food processor. He takes such pride in being a part of the process. I love getting him involved in the kitchen, it’s a highly effective way to get children excited (and less selective) about their food.
Now I realize we don’t always have the time to make everything from scratch and that’s totally understandable. However, once you get used to the taste and texture of homemade nut and seed butters it’ll be hard to return to the store-bought variety. Here are a few reasons why it’s worthwhile putting in the time and effort to make your own.
- Homemade nut & seed butters taste better. Rich, creamy, smooth and oh so satisfying, especially since you made it yourself! Have you ever purchased a $15 organic nut butter only to discover a dried out clump at the bottom of the jar? Enough said.
- Less expensive than store-bought. As demonstrated above nut butters are very overpriced these days especially almond. If you’re looking for a clever budget-friendly option you can substitute seeds for half the amount of nuts and create a nut/seed butter blend. For those with nut allergies or for parents looking for nut alternatives to bring to school seed butters are an excellent alternative. River loves pumpkin seed and sunflower seed butters.
- Homemade is fresher, more nutritious and less likely to go rancid. Nuts & seeds contain delicate fatty acids that are sensitive to heat, light and oxygen. I recommend buying raw, organic and unsalted nuts & seeds, whenever possible, to ensure you’re starting with a high quality, unprocessed food. This also decreases the chances of your nuts & seeds going rancid.
- The homemade version contains only 2 ingredients. Many of the nut & seed butters that line the grocery store shelves consist of added sugars, sodium and unhealthy oils. That being said there are a few quality brands out there, you can usually find certified organic, natural butters at health food stores or the health food section of grocery stores.
Health Benefits of Almonds:
- high in antioxidants including Vitamin E
- good source of plant-based protein
- contains heart-healthy mono-unsaturated fats which help to lower LDL cholesterol levels, decrease inflammation and reduce the risk of heart disease
- rich in fibre which is essential for healthy digestion and balancing blood sugar
- good source of magnesium and calcium imperative to bone health
Why Skip The Skippy Peanut Butter?
Commercial peanut butters (the ones most of us grew up on, I’m looking at you Skippy & Kraft) have added sugars, preservatives, hydrogenated GMO oils and trans fats. So if you’re going to eat peanut butter then make your own using organic peanuts or if you prefer to purchase the store bought version make sure it’s organic, stored in a glass jar and consists of no more than 2 ingredients: peanuts and salt.
One of the main concerns around peanuts and peanut butter consumption is that they can sometimes be contaminated with poisonous substances called aflatoxins. Peanuts are grown underground which makes them susceptible to mold and often leads to aflatoxin contamination, a carcinogenic substance produced by certain types of mold. The best way to avoid aflatoxins is to not consume any peanuts or to buy peanuts grown in warm, dry climates as the main fungi responsible for aflatoxins are abundantly present in warm and humid areas of the world. (Source)
If you make this recipe tag me @moniquelahey on Instagram so I can see your beautiful creations!
How To Make Almond Butter
Equipment
- Food processor or high speed blender
Ingredients
- 3 cups raw almonds
- pinch of sea salt
Instructions
- Preheat oven to 350 degrees, line a baking tray with parchment paper and spread almonds out evenly on tray. Bake for 10 to 12 minutes until almonds are slightly golden brown. Allow to cool completely.
- Add roasted nuts to a food processor or blender and blend until a rich, creamy texture is achieved. The almonds will first turn into a fine meal, then clumps and finally a smooth nut butter. You will need to periodically scrape down the sides. Patience is key, it takes about 10 to 15 minutes depending on the strength of your food processor or blender.
- Once you have attained a creamy nut butter add a pinch of salt to taste. Once the nut butter has cooled store it in an airtight glass container in the fridge.
Optional Flavour Additions: Cacao, coconut butter, chia seeds, hemp seeds, vanilla extract, maple syrup
Love this recipe! Thanks for sharing!