Forget about buying chemical-laced peanut butter from the store. And forget about spending big bucks to buy fancy organic peanut butter from health food stores made with no nasties. With this healthy peanut butter recipe, you're armed with everything you need to make wonderfully sweet, salty, smooth peanut butter at home in just 1 minute. Once you try homemade peanut butter, you'll wish you started making it sooner!
Is peanut butter healthy?
Surely nothing with the word "butter" in it can be healthy, right? Thankfully, that's totally not the case when it comes to peanut butter. The main reason that people on low-calorie diets avoid peanut butter is because it's high in calories. Just 1 tablespoon of peanut butter contains a whopping 90 calories.
(Healthy tip: If you're looking for a low-calorie alternative to peanut butter, check out PB2. It's powdered peanut butter that's had all the fat removed. It comes in at just 23 calories per tablespoon and you can make it into peanut butter by stirring in a little bit of water.)
So if peanut butter is high in calories, how on earth can people claim it's healthy? The reason it's high in calories is because it's high in fat - good fat. One serving of peanut butter contains 8g of monounsaturated fats and 4g of polyunsaturated fats. These fats help reduce the risk of heart disease, lower cholesterol and lower blood pressure.
What is the main ingredient in peanut butter?
The best thing about making peanut butter at home is that you're in charge of what goes in it. I'm sure this will come as no surprise to you, but the main ingredient in peanut butter is peanuts. Even the cheap peanut butter you buy at the store is made of mostly peanuts. But there are a few little additions that make healthy homemade peanut butter even better.
To make the texture creamy and smooth, add peanut oil. Technically, any kind of oil will work (olive oil, canola oil, vegetable oil...) but I recommend using peanut oil because it doesn't affect the taste.
For a hint of delicious sweetness, add a little bit of honey. Again, you can use any type of sweetener, but I recommend you use a liquid one (maple syrup or agave nectar are great alternatives) because it improves the texture. It's best to avoid artificial sweeteners, like Stevia, because they impact the taste too much.
The final thing you should add to improve your homemade peanut butter is salt. Why? Because salt makes everything better and you only need a tiny sprinkle to really enhance the flavour.
What you need to make healthy peanut butter at home
You only need 1 kitchen gadget to make the most amazing healthy peanut butter at home in 60 seconds. A NutriBullet. I never use it for smoothies (I'm just not a smoothie person) but I use it for loads of other things - from healthy 3-ingredient banana pancakes to healthy vegan brownies. Seriously - there's nothing this machine can't do.
When using your NutriBullet to make homemade peanut butter, make sure you're using the extractor attachment and not the milling attachment. The milling attachment has just 1 blade, while the extractor attachment has 2 blades which cross over each other. If you follow this recipe with the milling attachment, you'll end up with peanut flour.
Why you need a NutriBullet to make this healthy peanut butter recipe
Technically, you can make peanut butter in a food processor or even a blender. There's actually a recipe on Happy Healthy Motivated showing you just how to make peanut butter in a food processor. But you've got to have some serious patience to do it this way. It can take up to 30 minutes to make peanut butter in a food processor, compared to the genuine 1 minute it takes to make it in a NutriBullet.
Not only that, but the NutriBullet is a million times more powerful than your average food processor. If you regularly make this healthy peanut butter recipe in a food processor, you'll get through a lot of food processors! But the NutriBullet is powerful enough (and the extractor blades are strong enough) to make it easily.
Homemade peanut butter in the NutriBullet is also healthier than making it any other way. Because food processors and blenders aren't as powerful, you have to add more oil to get a wonderfully smooth texture. More oil = more fat = more calories. You only need to add the tiniest amount of oil when using a NutriBullet because the blades whizz the peanuts into smooth creaminess in no time.
How long can you keep homemade peanut butter?
Because this healthy peanut butter recipe doesn't contain any preservatives, you might imagine that it doesn't keep very long. Wrong! Homemade peanut butter stays perfectly delicious for up to 6 months as long as you store it inside an air-tight sterilised container.
Do you need to refrigerate homemade peanut butter?
This one's a bit tricky and sort of depends on how quickly you go through peanut butter. If you think you'll work your way through 1 jar of the stuff in a week (Can I please come and live with you? Your life sounds delicious) you can keep it at room temperature without any problems.
But if it's going to take you more than 1 week to get through the jar, you're best off keeping it in the fridge. This is because the oils can go off if they're sat at a warm room temperature for too long. But don't worry - to get your peanut butter back to a spreadable consistency, just take it out of the fridge 30 minutes before you want to use it.
10 amazing healthy peanut butter recipes
Now you've got the most incredible healthy peanut butter recipe, you need some ways to use it! After all, peanut butter on toast gets a bit boring after you're munching on your 10th slice. Click here to sign up for my newsletter and I'll send you 10 amazing healthy recipes you can use your new homemade peanut butter in!
Healthy Smooth Peanut Butter
- 1 cup peanuts
- 1 tablespoon peanut oil
- 1 teaspoon honey (optional)
- ¼ teaspoon salt (optional)
- Add all the ingredients into a large NutriBullet container. Screw on the extractor blade attachment and blend for 5 seconds, until a dough-like mixture forms and sticks to the walls of the container. At this point, the blades will not be touching the peanut mix and you'll hear a change in sound.
- Remove the container and scrape the peanut dough from the sides. Screw the lid back on, place the container onto the base and blend for 10 seconds, until you've got totally smooth peanut butter.
- Transfer the peanut butter to a sterilised jar and store at room temperature or in the fridge.