How to Make the Best Peanut Butter

What is peanut butter?

Peanut butter is a spread that is made from ground, dry roasted peanuts. Commercially it is made by roasting the peanuts, blanching them in heat or water to remove their skins and then grinding them into a paste. At this point other flavors, oils or ingredients can be added to change its taste and texture. You can buy smooth or crunchy peanut butter.

Nutritional profile of peanut butter

Peanut butter is high in fat and calories, with one tablespoon containing around 115 calories. However, peanuts contain mostly unsaturated fats, which are the healthy kind. It does contain a little saturated fat, but one tablespoon contains only around 5% of an adult's recommended daily saturated fat intake. Peanuts are also a good source of vegetarian protein. Peanuts contain an array of minerals including magnesium, iron, and zinc, as well as the B vitamins and vitamin E.

Health Benefits of Peanut Butter

1.  Suppresses Hunger For Weight Loss

2. Your Heart Loves Peanuts. Studies found peanuts lowered the risk of cardiovascular and coronary heart disease

3. Lowers Colon Cancer. Eating peanuts and peanut butter may reduce colon cancer in women.

4. Helps Protect Against Alzheimer’s Disease and Memory Impairment

5.  Prevent Gallstones

6. Full of Healthy Fat

7. Lowers Type 2 Diabetes

8. High in Valuable Nutrition

Caution: “Peanuts are rich in omega-6 fats, which stimulate the production of inflammatory mediators,” says Miriam Jacobson. Peanuts have no omega-3 fats, which normally help counteract that inflammation. So make sure your diet contains a wealth of omega-3-rich foods, including oily fish such as salmon, healthy oils like flaxseed, chia seeds and these surprising sources of omega-3s for fat loss! 

How to Make the Best Homemade Peanut Butter

It’s best to start with raw peanuts, however, if you cannot find them, use roasted. Since they’re roasted you could skip roasting in the oven, but we do it anyway — it sort of brings them back to life. Regarding the oil — add as needed. If it seems dry, add a little oil — maybe a teaspoon at a time.

BASIC PEANUT BUTTER

2 cups (300 grams) unsalted shelled peanuts

1/4 to 3/4 teaspoon kosher salt

1 to 2 teaspoons honey

1 to 3 teaspoons peanut or vegetable oil, if needed

ALMOND PEANUT BUTTER

1 cup (150 grams) unsalted shelled peanuts

1 cup (150 grams) unsalted whole almonds

1/4 to 3/4 teaspoon kosher salt

1 to 2 teaspoons honey

1 to 3 teaspoons peanut or vegetable oil, if needed

CHOCOLATE PEANUT BUTTER

2 cups (300 grams) unsalted shelled peanuts

1/2 teaspoon kosher salt

2 tablespoons peanut oil or vegetable oil, plus more as needed

1/2 cup (45 grams) unsweetened cocoa powder

1 1/2 cups (170 grams) powdered sugar

DIRECTIONS

· ROAST NUTS

Heat oven to 350 degrees F. Add the nuts to a round or square cake pan (or rimmed baking sheet). Roast nuts for 3 minutes, shake pan then roast another 3 to 5 minutes or until the nuts are lightly browned and smell nutty (careful, they can burn quickly). Let cool until you can handle them.

· BASIC PEANUT BUTTER

If you are making crunchy peanut butter, add 1/3 cup of the roasted peanuts to the bowl of a food processor. Pulse 6 to 8 times, or until the peanuts are chopped into very small pieces. Transfer chopped peanuts to a bowl and reserve for later.

Add the roasted peanuts to the bowl of a food processor. Process 1 minute then scrape sides of the bowl with a rubber spatula. Process another 2 to 3 minutes until the peanut butter is shiny and smooth. Add your desired amount of salt and honey then process until combined. (We add 1/2 teaspoon of salt and 1 1/2 teaspoons of honey). Check the consistency, if it seems too thick, add oil, a teaspoon at a time, until you are happy with it. For crunchy peanut butter,  stir in the reserved peanuts.

· ALMOND PEANUT BUTTER

Add nuts to the bowl of a food processor. Process 1 minute then scrape sides of the bowl with a rubber spatula. Process another 2 to 3 minutes until shiny and smooth. Add your desired amount of salt and honey then process until combined. (We add 1/2 teaspoon of salt and 1 1/2 teaspoons of honey). Check the consistency, if it seems too thick or dry, add oil, a teaspoon at a time, until you are happy with it.

· CHOCOLATE PEANUT BUTTER

Add the roasted peanuts to the bowl of a food processor. Process 1 minute then scrape sides of the bowl with a rubber spatula. Process another 2 to 3 minutes until shiny and smooth. Add salt, oil, cocoa powder, and the powdered sugar then process another minute until blended and shiny. Check the consistency, if it seems too thick, add oil, a teaspoon at a time, until you are happy with it.

How to store: 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.

References:

https://www.inspiredtaste.net/21318/how-to-make-peanut-butter-three-ways/