I used to LOVE peanut butter: on pancakes, in cookies, chicken stews or just by itself. It was often one of my pre-workout snacks. However, here are a few reasons why you may want to avoid peanut butter like I do now:
- you are trying to eat as little carbs as possible
- you are following a paleo lifestyle
- you are allergic to peanuts
You can either try Coconut Butter, which has the least net carbs and most fiber from all nut butters - yes, coconut is technically not a nut :-) If you prefer a more "nutty" flavor, you will love this recipe. Just for comparison, Coconut & Pecan Butter has about half the carbs of unsweetened peanut butter!
Nutritional values (per serving, 2 tbsp; 32 g / 1.1 oz):
|of which Saturated||3||grams|
|Magnesium||28||mg (7% RDA)|
|Potassium||124||mg (6% EMR)|
Macronutrient ratio: Calories from carbs (6.2%), protein (15.1%), fat (78.7%)
Ingredients (makes 250 g / 8.8 oz jar, about 8 servings):
Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).
- Cut the vanilla bean lenghtwise and scrape the tiny seeds out. Place the shredded coconut and pecans into a food processor and pulse until chopped.
Update: Since I got my new Kenwood mixer with a food processor attachment, I don't use anything else to make nut / seed butter. It's strong, doesn't overheat and takes just a few minutes to make smooth nut butter!
2. Add vanilla extract and cinnamon and pulse everything until smooth for 30-60 seconds or longer if needed. Use a spatula to scrape the butter from the sides and pulse more.
3. You can use any food processor - don't use a hand blender, as it will overheat.
Note: Toasting / baking the coconut & pecans for 5-8 minutes helps with the blending and enhances the flavour.
4. Process until you reach the desired consistency. Pour the butter into a glass container and let it cool to room temperature. Try Home-made Coconut & Pecan Butter to make fat bombs!
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.