Nut butters are increasingly replacing spreads like mayonnaise, cream cheese or butter. Containing a mix of nutrients including fiber, protein, B vitamins, zinc, and vitamin E, nut butters are healthier choices for your toasts. In case you are wondering, when we say nut butters, what kind of nuts are we exactly talking about? Here are some few common nuts with different benefits:
Almonds - high in magnesium, vitamin E and fiber.
Walnuts - a good source of Omega 3s and may improve brain function.
Peanuts - a good source of magnesium and vitamin E.
Cashews - high in magnesium, reduce blood pressure, and have antioxidant properties.
Nut butters can be creamy or crunchy, nutritious and delicious. Going to stock some up from the mart? Why buy it when you can make your own nut butter! DIY nut butters so you can create your own blends, add fun mix-ins, control salt content and save money! Let us share a simple recipe for you to begin your nut butter journey. The only ingredient you need will be nuts!
1. Make sure to get dry roasted or raw, unsalted nuts so they are not roasted in oil or covered with processed salt. If you like the roasted flavour you can roast the nuts in your 300 degree oven for about 10-15 minutes before blending them up into nut butter.
2. Get out your blender and put the nuts in it. It takes about 3-10 minutes, depending on the nut. Peanuts and walnuts are softer and blend into a paste quicker. Almonds take a bit longer.
3. Your nuts will go from whole nuts to chopped nuts to nut butter. When it looks creamy, stop the machine. At this point, you can stir in salt, chia seeds or vanilla extract to taste, or if you want a crunchy nut butter, now is the time to put a handful of nuts in and pulse the machine a few times.
4. Let cool and put the mixture in a jar, and you are good to go! Spread it on toast, drizzle it on pancakes or waffles, or add a spoonful to oatmeal or a smoothie.
If you want to save this for later and need a handy pick from the mart now, we still have some tips for you. No doubt that there are too many nut butters appearing on grocery shelves, but remember what is more important than the type of nut butter you choose is what appears on the ingredients list. Choose products that have only one ingredient, which is the nuts. Skip butters that contain excess salt and sugar as well as partially hydrogenated or hydrogenated oils. If the product says, 'no stir,' it is likely added rapeseed oil or palm oil for easy spreading. Those are the oils that can increase our bad cholesterol levels.