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Home-made Coconut & Pecan Butter

20. April 2013|Martina|15

I LOVE peanut butter! I use it almost everywhere: on pancakes, in cookies, chicken stews or just by itself. It's often one of my pre-workout snacks. However, here are a few reasons why you may want to avoid peanut butter:

  • you are trying to eat as little carbs as possible (Induction phase of the Ketogenic diet)
  • you are following a paleo lifestyle
  • you are allergic to peanuts

For the above reasons, peanut butter may not be appropriate for you. You can either try Coconut Butter, which has the least net carbs and most fiber from all the nut butters. On the other hand, if you prefer a more "nutty" flavor, you will love this recipe. Just for comparison, Home-made Coconut & Pecan Butter has about half the carbs of unsweetened peanut butter!

Preparation time:

 5 minutes   

Nutritional values (per serving, 1 tbsp; 30g / 1 oz):

Total Carbs6.4grams
Fiber4.4grams
Net Carbs2grams
Protein4.9grams
Fat11.4grams
of which Saturated2.9grams
Energy151kcal
Potassium52.8mg

Macronutrient ratio: Calories from carbs (6.2%), protein (15.1%), fat (78.7%)

Ingredients (makes 250g / 8.8 oz jar, about 8 servings):

  • 2 cups coconut, shredded, dried (150g / 5.3 oz)
  • 1 cup pecan nuts (100g / 3.5 oz)
  • 1 tsp pure vanilla extract (~ 1-2 vanilla beans)
  • ½ tsp cinnamon
  • ¼ - ½ tsp salt (key ingredient!)

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. Start by placing the required amount of pecans in a blender.
  2. Add pure vanilla extract and cinnamon and pulse everything until smooth for 30-60 seconds. You can use any blender but I wouldn't use a hand blender, as it may easily overheat.
    Note: Don't make the same mistake as me. I started with the shredded coconut (instead of pecans) and it took me longer to blend. The problem is that shredded coconut doesn't have enough moisture and it's more difficult to blend. The moisture in pecans helps with the blending, so blend them first. Do not add coconut oil to further assist the blending: the butter would be too runny!
  3. Add shredded coconut and blend for another 30-60 seconds (or more for a smoother texture) and...
  4. Blend until you reach the desired consistency (I prefer it chunky). Don’t over-process the butter, it can overheat the blender! Pour the butter into a glass container and let it cool to room temperature. Try Home-made Coconut & Pecan Butter in this recipe!
    Note: You can store it at room temperature, there is no need to refrigerate it. Microwaving the butter for a few seconds will make it softer, while refrigerating has the opposite effect.

Comments (15) -

Nick 2/7/2014 11:16:27 AM #
Nick

I followed this recipe, but the final product was not 'buttery' at all.  It was dry, salty and crumb-like.  In desperation, I added 2 tablespoons of coconut oil.  This didn't improve the consistency much.  Any suggestions?  Thanks.

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Martina @ KetoDiet 2/7/2014 11:50:18 AM #
Martina @ KetoDiet

Thanks for your feedback! The way to make it "buttery" is to blend it for a few more minutes - you have to be patient but also careful not to overheat the blender. This recipe should be easier than making pure coconut butter which takes even longer  (~10 minutes). It may take a while but if you keep blending, it should get nice and smooth. If it's too salty, use less salt or use a sweetener instead. Hope this helps, Martina.

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Nick 2/7/2014 12:09:45 PM #
Nick

Thanks Martina.  I think I used the wrong kind of blender before (blades too big).  Started redoing it with a smaller attachment that goes onto my mixer, and it was starting to look more buttery, when I accidentally killed my blender:-(. I'll try again after a visit to the shop tomorrow.

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Martina @ KetoDiet 2/7/2014 3:24:30 PM #
Martina @ KetoDiet

I'm sorry to hear that! Did it overheat? :-( The problem is that some blenders may not be strong enough and they may overheat easily… Hope it's repaired soon. When you feel like it's getting hot, leave it for a while to "rest" and try again later. It happened to me, too.

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cindy 2/26/2014 7:12:33 PM #
cindy

I think  a food processor works better for this kind of recipe.  You have to process it until the oils from the coconut and pecans are released and this sometimes requires patience!  This sounds like a great recipe and I will be trying it.

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Martina @ KetoDiet 2/26/2014 7:35:30 PM #
Martina @ KetoDiet

Thank you Cindy! Toasted coconut butter and this recipe are my absolute favourites Smile

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Sara 3/2/2014 10:04:48 AM #
Sara

Oooh, pecan butter. I've made almond butter...I have no idea how using pecans never occurred to me. Genius!

I do still love peanut butter though, and continue to eat it. Most natural brands are really not that high in carbs! However, one of my favorite alternatives is to use peanut flour instead, and mix that up with water to a peanut butter consistency - even lower in carbs and you can control the sodium and sweetness!

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Martina @ KetoDiet 3/2/2014 2:47:55 PM #
Martina @ KetoDiet

Sounds like a great idea to me! Smile I used to eat peanut butter but my favourite now is almond and cashew butter and toasted coconut butter. I like using this one in chocolate covered "candies"!

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Cynthia 3/9/2014 3:50:46 AM #
Cynthia

I just made the butter.  It took me a long time of food processing (because I like it smooth) but WOW!  Was it good!!  I am a type 1 diabetic who has found that the only way to get good blood sugar control is to eat a keto diet.  I haven't had peanut butter in a long time because it makes my blood sugar go too high.  Thanks for the recipe! (I did add a couple drops of liquid stevia which was pretty good but it would be excellent without it as well).

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Martina @ KetoDiet 3/10/2014 11:27:19 AM #
Martina @ KetoDiet

Thank you, I'm glad you like it! It does take a while but it's all worth it Smile

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Kathy 6/14/2014 3:29:21 AM #
Kathy

I just made this and it's delicious!  I do agree with one comment that the amount of salt called for in the recipe may be too much.  I suggest starting with 1/4 teas and increase, if desired, after tasting.  I used a Vitamix blender and didn't have a bit of trouble.  Thank you for sharing!

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Martina @ KetoDiet 6/15/2014 12:01:59 AM #
Martina @ KetoDiet

Thank you for your feedback Kathy! I will add this in the ingredients - I agree it may may be a bit too much salt for some people. Vitamix or Blendtec are the best!

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Carol 7/4/2014 5:19:16 AM #
Carol

Could you use a food processor for this cause I just got one from amazon. I have a blender but it is a cheapy and not very good.

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Martina @ KetoDiet 7/4/2014 10:56:23 PM #
Martina @ KetoDiet

Yes you can! Just make sure you use the right blades. I am about to get a food processor from Kenwood and I think there is an attachment for recipes like this. It should be the one that crushes ice and makes smoothies Smile

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Jack 8/12/2014 12:14:16 AM #
Jack

Made this today and it's great! Especially love it in the fat bomb recipe.  Couple of things:

1. You must have the most powerful food processor on earth if it only took you 30-60 seconds to get this stuff smooth. I spent at least 30 minutes pulsing it, pushing down the sides, repulsing it, and so on. Just so people know, it could take more than a few minutes to get this to your desired consistency.

2. I found a little coconut oil to not only not make the butter runny but to be absolutely essential to even coming close to smooth texture. No matter how much processing I did, it wasn't getting smooth until I added about a Tblspn of oil. If anyone is trying to make this and not liking the texture, I'd say go ahead with the oil.

Other than that, great recipe! Love the site.

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