Making your own peanut butter at home is extremely easy. In fact, you can prepare it in just a couple of minutes. Plus, using homemade peanut butter helps you avoid the added sugar and hydrogenated fats in the store-bought peanut butters.
This nutritious and satisfying, protein-rich food gives you lots of energy. Plus, it contains healthy fats that lower cholesterol and reduce the risk of heart disease.
A 2002 study by the Harvard School of Public Health found that eating peanut butter in moderation (just a spoonful a day) helped decrease the risk of Type 2 diabetes in women.
Peanut butter is rich in vitamins E, B3 and B6, magnesium, manganese, iron, zinc and folate.
Though high in calories, it is considered good for weight loss thanks to its fiber and protein content, which keeps you feeling full. To derive the various health benefits of peanut butter, eat it in small amounts.
How to make your own homemade peanut butter
Things you will need:
- Unsalted roasted peanuts
- Extra-virgin olive oil
- A food processor, blender or coffee grinder
- Measuring cups and spoons
- A spatula
- A jar to store it in
1. Put 2 cups of roasted peanuts into your grinder.
2. Process the peanuts for a few seconds until they become powdered.
3. Add 2 to 3 teaspoons of extra-virgin olive oil.
4. Process the peanuts again until very smooth. Keep scraping down the sides from time to time.
5. Finally, transfer your peanut butter into a storage container.
You can now enjoy your homemade peanut butter by spreading it on whole-grain bread, oatmeal, cut apples, banana slices or celery sticks. You can also make a wide variety of peanut butter recipes, such as cookies, muffins, crepes, ice cream and more.
Here’s a recipe for a healthy peanut butter and banana smoothie that you can make with your homemade, unsalted peanut butter.