Peanut butter is a paste made
from dry, roasted peanuts. This paste is generally used as a spread on toast or
sandwiches. According to the USDA National Nutrient Database, peanut butter, is
a healthy food that is full of nutrients such as proteins, carbohydrates,
monounsaturated fatty acids, folate, niacin, pantothenic acid, pyridoxine,
riboflavin, thiamin, vitamin E, vitamin C, vitamin A, sodium, magnesium,
calcium, manganese, phosphorus, selenium, copper, iron, and zinc. Peanuts
contain no saturated fats and can be consumed on a regular basis.
The health benefits of this
tasty butter include the following:
- Rich Source of Protein
- Lowers Cholesterol Levels
- Prevents Type 2 Diabetes
- Good Source of Vitamins
- Antioxidant Properties
- Prevents Cancer
- Regulates Blood Sugar Levels
- High in Potassium
- Reduce Risk of Gallstones
- Rich in Dietary Fiber
Once I read about this highly
useful breakfast element and was fascinated by the benefits of the same. When I
read about the recipe I was even more fascinated as it is such an easy and
quick one. This one can be made in 10~15 minutes. Some website says 5 minutes
but let’s be practical and keep 10~15 minutes. Let’s start without delaying much:
-
Preparation Time: - 5 min
Cooking Time: - 10 min
Servings: - n/a
Ingredients:-
- 250 gm. unsalted shelled Peanuts
- Pinch of Sea salt or ½ tsp normal salt
- 2 tbsp Honey
- 1 tsp Vegetable Oil
Preparation:-
- Roast Nuts: Heat oven to 350 degrees F / 180 degrees C. Add the nuts to a round or square cake pan (or rimmed baking sheet).
2. Roast nuts for 3 minutes, shake the pan and then roast
another 3 to 5 minutes or until the nuts are lightly browned and smell nutty
(careful, they can burn quickly). Some peanut oil starts oozing out and the
peanuts should look little glossy. Now switch off the oven and let cool until
you can handle them.
3. Deshell the peanuts.
- Chop the peanuts for 1~2 minutes. Here you can keep some chopped peanuts aside if you want to make crunchy butter. Otherwise proceed to nest step.
- Grind the peanuts for 1 more minute. Scrap the sides of the food
processor jar with a spatula.
- Continue grinding for 1 more minute. Now you will find the oil start coming out and the mixture looks smoother. Scrap the sides again.
- After about 2 minutes the butter will be smoother and shiny. It is almost a magical conversion from the hard peanuts to the glossy buttery material.
- Add Sea salt, Honey and vegetable oil and process for 30 seconds or
so.
Now your
yummy and healthy peanut butter is ready. If you want to make it crunchy you
can add some chopped peanuts from stage 4. Otherwise make some sandwiches and
keep rolling the butter. In fact, you can even have it just like that. No fear
of cholesterol, no fear of high BP or Diabetes – just heavenly feeling of the
brown, nutty smelling yummy butter.
Transfer the
peanut butter to a food-safe container, cover, and then store in the
refrigerator up to one month. If over the month the nut butter separates, use a
spoon to stir it until it is well blended.
Please note the following facts about the recipe.
- If you want Choco peanut spread, you can add 1 tbsp Cocoa powder at step 8. It will be even more tasty.
- Nutrition facts: The nutrition facts provided below are estimates and are for the basic recipe. We have used the USDA Super tracker recipe calculator to calculate approximate values.
Nutrition
Per Serving: Serving Size 1 tablespoon / Calories 95 / Protein 3 g /
Carbohydrate 3 g / Dietary Fiber 1 g / Total Sugars 1 g / Total Fat 8 g /
Saturated Fat 1 g / Cholesterol 0 mg
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