Nut and Seed Butters

Nut and seed butters are great for spreading on top of fruit, crackers, enrich your smoothies and breakfast bowls, create delicious sauces or to use in cakes, muffins, and other desserts. You can make them with any nut (hazelnuts, almonds, macadamia, pecans, cashews, walnuts …), seed (sesame, sunflower, pumpkin …) and you can even mix different nuts and seeds to make a richer and more flavorful butter. The process is quite easy and is always the same, you just need to toast the nuts and/or seeds and then grind them for a few minutes, using a food processor.

Adding healthy fats, like the ones found in nuts and seeds, to our diet is a great thing not just for your health but also for your weight. Many studies and clinical trials have shown that the regular consumption of nuts and seeds contributes to a reduced incidence of cardiovascular diseases, inflammation, and improved lipid profiles. Also, because the total protein content in nuts and seeds is relatively high, their regular consumption may even help with weight loss.

Since nuts and seeds are also high in calories, portion control is important. To get all the health benefits without the weight gain, restrict your daily consumption of raw nuts and seeds to 1.5 oz/42 g each, or 2 tablespoons of nut/seed butter.

Aditional Members Only Resources:

Seeds health and nutrition data
Nuts health and nutrition data

Nut & Seed Butters Recipes

Almond Butter

+ 1 1/2 cups (210 g) raw organic unsalted almonds
+ 1/2 tsp sea salt

Tahini

+ 1 1/2 cup (225 g) raw organic sesame seeds
+ 1/2 tsp sea salt

Nuts & Seeds Butter

+ 1/2 cup (63 g) raw organic unsalted pecans
+ 1/2 cup (75 g) raw organic unsalted hazelnuts
+ 1/4 cup (35 g) raw organic sunflower seeds
+ 1/4 cup (42 g) raw organic flax seeds
+ 1/2 tsp sea salt

Directions

Preheat oven to 300ºF / 150ºC. Spread the nuts and/or seeds on a baking sheet, making sure to spread them out into a single layer. Roast in the oven for 10 to 15 minutes, watching carefully and shaking occasionally. Once they’re golden and fragrant, remove from the oven and let cool completely.
Rub well to loosen and remove the skins, place in a food processor with the sea salt and process for 2 to 3 minutes until you get a loose flour. Process for a few more minutes until the flour begins to release its oils and turns into butter. Store in a sterilized glass jar in the refrigerator for up to 2 months or, if you prefer, add a few extra ingredients such as cocoa powder and date syrup and make a delicious chocolate spread. Enjoy!

Amount per serving (1 tablespoon)