How to Make Nut Butter at Home - Self-sufficient

More and more of us are going nuts about nut butters as we embrace a healthier lifestyle and more wholesome diet. For many of us they have become a staple, and their popularity has expanded way beyond the familiar peanut butter we’ve all been eating for years. The choices now available are extremely diverse, and their natural, healthy image, nutritional benefits and range of flavours make them very appealing. Delicious, nutritious and energizing, these nut butters help to make us feel good about ourselves as well as doing us good – and tasting great!

Why is nut butter so popular?

The nut-butter market is a huge success story and it continues to grow rapidly at a global level. There are many reasons for this spectacular growth trend:

Nut butters appeal to people who want a more natural, healthy and ethical plant-based diet, especially flexitarians, vegetarians and vegans.

They are also popular with athletes and fitness-conscious foodies as they are nutrient-dense and a great source of protein for muscle building, maintenance and recovery. Plus, they are a more affordable way to boost nutrient and calorie intake compared with pricey protein bars and shakes.

Because they have a very low GI (glycaemic index) rating, they help to provide slow-release, long-lasting energy for active lifestyles.

Nut butters are also a useful tool in weight loss as eating even small amounts can leave us feeling full and prevent hunger pangs. Moreover, most brands these days are unsweetened and do not contain any added sugar.

Good for your health

Nuts are among the world’s healthiest foods and studies have shown that eating them regularly reduces the risk of developing heart disease, stroke and other age-related diseases. High in protein and heart-healthy omega-3 and -6 fats, nut butters are rich in vitamins as well as a range of essential minerals. They are also a good source of antioxidants, especially vitamin E, high in dietary fibre and low in sugar and carbs. Moreover, their poly-unsaturated and mono-unsaturated fat content helps to lower cholesterol and fight inflammation in the body.

Nut butters can help to lower blood pressure, protect against some cancers and build stronger bones and muscles. They also help to build and maintain a healthy immune system and support the structure and function of cells.

Types of nut butters

Probably the healthiest of all the nut butters as it has fewer calories and more vitamin E and dietary fibre. Eaten for breakfast, it can stabilize blood-sugar levels for the rest of the day, making food cravings and snacking between meals less likely.

Brazil nut butter

Most of the fat content of Brazil nuts is mono-unsaturated, which is thought to lower LDL (bad cholesterol) and raise HDL (good cholesterol) in the bloodstream. It’s also one of the highest natural sources of selenium, which is believed to fight inflammation and increase blood flow.

Cashew butter

Rich, smooth and creamy, this is one of the most popular alternatives to peanut butter, and although it’s lower in protein, it’s richer in minerals (calcium, magnesium and zinc) and other nutrients.

Coconut butter

This is richer and sweeter than other nut butters and quite oily. Although it can be used as a spread, it is more frequently added to smoothies, porridge and desserts.

Hazelnut butter

Most of us are familiar with the chocolatey variety of hazelnut spreads, but it’s also available without flavourings. It’s a good source of fibre, vitamin E, minerals and omega-6 fatty acids but only has half the protein of peanut butter.

Macadamia nut butter

This is low in saturated fat and contains a variety of healthy vitamins and minerals. It can help to lower unhealthy LDL cholesterol and control blood-sugar levels. Due to its high fibre content, it is gut friendly and may also ease the symptoms of irritable bowel syndrome (IBS).

Peanut butter

This is the most widely consumed nut butter in the world. It’s highly nutritious, especially in protein, vitamin E and minerals, and available salted or unsalted, plain or with added flavourings, smooth or crunchy. Avoid brands that have added sugar and palm oil for the most nutritional benefits.

Pecan butter

Although slightly higher in fat than other nut butters, this contains both omega-3 and -6 healthy fats, a jackpot of vitamins, minerals and dietary fibre.

Pistachio butter

This is very nutritious and can help to keep our arteries healthy and reduce cholesterol in the body. It is an especially good source of potassium – just 25g (1oz) of pistachio butter can contain as much potassium as a banana.

Walnut butter

Walnuts are a great source of healthy omega-3 fats, which help stimulate leptin, the hormone that tells us when we’ve had enough to eat. This nut butter also has anti-inflammatory properties, making it a popular choice for people with autoimmune and inflammatory health problems.

Combo butters

These can be made from grinding any of the nuts listed above and combining them with other nuts, edible seeds (sesame, pumpkin, sunflower, etc.) or flavourings, such as salt, honey, vanilla, spices and cocoa.

Cooking with nut butters

Cooking with nut butters is not a new phenomenon – in Southeast Asia they’ve long known the benefits of cooking with nuts, especially peanuts. They are a staple of Malaysian and Thai food where they are sprinkled over noodles, curries and salads as well as playing the starring role in satay sauce. Nut butters can add flavour and texture as well as nutrients to both savoury and sweet dishes. Use them to make pasta sauces, dips, creamy soups, curries, salad dressings and drizzles.

And it’s easy to make your own nut butters at home – just grind the nuts of your choice into a thick, oily paste. You can add flavourings, such as edible seeds, salt, honey and spices, if wished. We have basic recipes and suggestions to instruct and inspire you – all you need is a food processor.

Basic recipes

It’s so easy to make your own nut butters and, this way, you can get the quality, flavour and texture you really like while avoiding palm oil, sugar, salt and some of the other additives that are found in most shop-bought commercial brands.

For the best results and to give you more control over the taste, use shelled raw nuts and roast them in the oven yourself. They can be difficult to source but most wholefood, health-food and natural-food stores sell them.

Roasting the nuts not only enhances their flavour and aroma but it also releases their natural oils, making them easier to grind and giving a smoother texture.

To grind the nuts for any nut butter, you’ll need a large, sturdy food processor. It takes a while for the nuts to release their oil and become smooth and creamy – as long as 10–15 minutes – so be patient. Be careful not to over-blitz the nuts or the nut butter will be too liquid and not spreadable. If you like crunchy peanut butter, you can remove a few spoonfuls in the early gritty stages of grinding and stir them in at the end.

HOMEMADE PEANUT BUTTER

Nothing compares with the natural goodness of homemade peanut butter, whether it’s smooth and creamy or crunchy and nutty. This recipe shows you how you can adapt it to make either version, and it’s a lot easier than you think.

MAKES 500G (1LB 2OZ)

PREP 10–15 MINUTES

COOK 10–15 MINUTES

500g (1lb 2oz/3½ cups) shelled raw peanuts

1 tbsp sunflower, vegetable or peanut (groundnut) oil

1–2 tbsp clear honey or agave syrup (optional)

sea salt (optional)

Preheat the oven to 180°C (160°C fan)/350°F/gas 4.

Put the nuts on a large baking tray (cookie sheet), spreading them out in a single layer, and roast for about 10–15 minutes until golden brown and fragrant. Remove from the oven and set aside to cool.

When the nuts are completely cold, blitz them in a food processor until they are coarse and gritty. At this stage you can remove some if you prefer a crunchy rather than a smooth, creamy texture.

Add the oil through the feed tube and keep blitzing, stopping occasionally to scrape down the sides of the processor bowl, until the nuts release their oils and you have a moist, creamy textured paste. Stir in the coarsely ground nuts, if you removed them earlier, together with salt and honey or agave, to taste (if using).

Store in a sterilized 500g (1lb 2oz) glass jar with a screw-top lid or a Mason jar and keep in the fridge for 1–2 months.

Almond, cashew and macadamia butters

To make cashew butter and almond butter or more unusual butters, such as hazelnut, walnut, macadamia nut, pecan or Brazil nut, follow the basic recipe above for peanut butter, adding salt and honey to taste. Roast and grind the nuts in exactly the same way until you have a creamy paste. If wished, you can use a combination of different nuts.

Nut and seed combo butters

For a more nutritious and crunchy paste, try blitzing the nuts with edible seeds, such as unsalted raw sunflower, sesame, chia, flax or pumpkin seeds.

Tip: To sterilize the jar, wash it in warm, soapy water, then rinse thoroughly. Put the jar and lid on a baking tray (cookie sheet) and  leave in a low oven at 120°C (100°C fan)/the lowest gas mark for at least 30 minutes until completely dry. If you’re using a Mason or Kilner jar, remove the rubber seal and wash separately in boiling water.

HAZELNUT AND COCOA SPREAD

This deliciously smooth chocolate and nut spread is a healthier and more wholesome version of the commercial spreads you can buy, many of which have added palm oil and lots of sugar. When you’ve tasted this, you’ll never want to eat anything else. It’s great spread on breakfast pancakes, crêpes and waffles as well as toast. And it’s gluten-free and dairy-free, making it vegan-friendly.

MAKES 400G (14OZ)

PREP 10–15 MINUTES

COOK 10–15 MINUTES

400g (14oz/scant 3 cups) raw hazelnuts

1 tbsp sunflower, vegetable or peanut (groundnut) oil

2 tbsp good-quality unsweetened cocoa powder

a few drops of vanilla extract

2 tbsp clear honey, maple syrup or agave syrup

sea salt

Preheat the oven to 180°C (160°C fan)/350°F/gas 4.

Put the nuts on a large baking tray (cookie sheet), spreading them out in a single layer, and roast for about 10–15 minutes until golden brown and the skins are loose. Remove from the oven and set aside to cool.

Remove the skins by wrapping them in a sheet of kitchen paper (paper towel) and rubbing and rolling them around in it. Don’t worry if some of the skins are a bit stubborn – just get most of them off and discard them.

Blitz the nuts in a food processor for about 10 minutes, stopping occasionally to scrape down the sides of the bowl, until the nuts release their oils and you have a moist, creamy, smooth paste.

Add the oil through the feed tube and keep blitzing, then add the salt, to taste, cocoa powder and vanilla. Blend again and then add the honey, maple syrup or agave. If it’s not sweet enough for your taste, add a little more.

Store in a sterilized 400g (14oz) glass jar with a screw-top lid or a Mason jar and keep at room temperature for 3–4 weeks.

Flavorings

You can add a wide range of flavourings to the nut butters you make, depending on whether you like them salty, sweet, spicy, hot or aromatic. Experiment with some of the following …

Sea salt or Himalayan salt