Coconut Flax Peanut Butter
If you know me, you know I LOVE nuts, seeds, and nut butters. I incorporate them into my foods daily because, well, they're delicious but more importantly they're nutritious. And while peanuts are technically a legume, they still contain many of the same vitamins and minerals as nuts and seeds. I'll talk more about all that nutrient density goodness in another post but for now, let's get into the LEGUME BUTTA. Making your own nut butter is a quick and easy way to save money while avoiding unnecessary preservatives and additives often found in store-bought foods. Plus, it can be fun to pick and choose what flavors and mix ins you want to incorporate based on your tastes and/or dietary preferences.
~If you just want the recipe, scroll to bottom~
I don't plan on including this with every recipe but I always love learning about the positive affects food can have on the body
This information is based on the research I've done throughout the years and what I believe to be true
Peanuts are a great source of heart-healthy monounsaturated fat, plant-based protein, and fiber. They're also a great source of Biotin, Copper, Niacin (B3), Maganese, Vitamin E, Thiamin (B1), Folate (B9), Phosphorus, and Magnesium as well as many antioxidants.
Honey...a natural sweetener. High-quality honey contains many antioxidants that can help lower blood pressure and have been linked to reducing the risk of heart attacks and strokes. Honey can also lower cholesterol and triglycerides (a type of fat found in your blood that when at a high level can increase the risk of heart disease). When consumed moderately, honey can have many benefits on your health.
Flax seeds are one of the oldest crops and are loaded with nutrients. They have a good amount of fiber and omega-3 fatty acids along with being dense in vitamins and minerals including vitamin B1, magnesium, and phosphorus. Flax seeds are also full of lignans (plant-compounds that have antioxidant and estrogen properties) which can help lower the risk of various cancers. Some studies even show that they can lower blood pressure and improve cholesterol.
The fats in coconut oil are called medium chain triglycerides (shorter than most other fats). This means they go straight to the liver where they can be used as a quick source of energy. Coconut oil can also kill harmful pathogens like bacteria, viruses, and fungi because of its' high 12-carbon lauric content. When digested, lauric acid forms a substance called monolaurin which is what kills the bacteria.
2 cups peanuts (I used salted bc that's what I had in the house but I would choose unsalted next time)
2 Tbsp honey
1/4 cup flaxseed
2-4 Tbsp coconut oil
Add peanuts and coconut oil to a food processor or high-functioning blender and blend on low for about 5-10 minutes. I usually start with 2 tbsp of oil and add more as necessary
Add honey, and flax seed and blend again for about 10 minutes alternating between low and high as needed
Store in sealable jar or container in the pantry (not fridge) for up to six months
yields approx 12-16 oz
I love this peanut butter on toast with sliced banana, hemp & chia seeds, and cacao nibs!!!
Be patient....the peanuts will need to blend for an extended period of time to extract the oils and become smooth. It will probably feel like forever but then, all of a sudden, clumps will start to form until it's one big clump and then it should become creamy
Use a spatula to scrape the sides every few minutes
The peanuts cost around $8 and contains enough peanuts for approximately 4-5 mason jars of peanut butter. Even considering the small amount of oil and optional add ins, the cost per jar comes to about $2-$3. It's natural, you can choose your flavor, pick your consistency, and avoid additives.