Home-made Coconut & Pecan Butter
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!
Nutritional values (per serving, 1 tbsp; 30g / 1 oz):
|of which Saturated||2.9||grams|
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).
- Start by placing the required amount of pecans in a blender.
- 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!
- Add shredded coconut and blend for another 30-60 seconds (or more for a smoother texture) and...
- 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.