Until recently, we bought our peanut butter at the store like most everyone else. Then I did some research. Oh, how I love to go on a “nerd safari.” I wanted to know who won when I matched up almond butter vs. peanut butter. I learned that almond butter packs a bigger nutritional punch than peanut butter.
In an effort to avoid the crap-o-la in the store-bought butters, like sugar and plastic chemicals seeping into our nut butter, I started making our own almond butter at home. Before you say “I don’t have time for that.”, let me tell you that it takes less than 10 minutes. Sometimes we need to sacrifice convenience for health. That’s my (not so) humble opinion anyway.
Here’s why we ditched the commercial peanut butter and started making our own.
The Statistics (based on 2 tbsp, unsalted):
- Protein: Peanut Butter: 8g Almond Butter: 6g
- Fat: Peanut Butter: 16g Almond Butter: 18g
- Saturated fat: Peanut Butter: 3g Almond Butter: 1g
- Magnesium: Peanut Butter: 49mg Almond Butter: 89mg (almond has double)
- Carbs: Peanut Butter: 6g Almond Butter: 6g (even)
- Potassium: Peanut Butter: 208mg Almond Butter: 239mg
- Calcium: Peanut Butter: 14mg Almond Butter: 111mg (692% more!)
- Fiber: Peanut Butter: 1.9mg Almond Butter: 3.3mg
- Calories: Peanut Butter: 188 Almond Butter: 196 (almond has more)
- Iron: Peanut Butter: 0.6mg Almond Butter: 1.12mg (86% more)
- Vitamin E: Peanut Butter: 2.88mg Almond Butter: 7.75mg (169% more)
Also: commercial peanut butter adds ingredients no one needs like extra sugar, salt, hydrogenated vegetable oils, rapeseed (yes, rapeseed, used to make toxic canola oil), cottonseed and soybean.
Here is a breakdown of the big areas where almond butter wins. Almond butter has MORE:
Magnesium: is needed for more than 300 biochemical reactions in the body. Benefits include transmission of nerve impulses, body temperature regulation, detoxification, energy production, formation of healthy bones and teeth, protein synthesis, relief from bronchospasm (constricted airways), improved parathyroid function, improves bio-availability of vitamin B6 and cholesterol, better muscle function, and prevention of osteoporosis, insomnia, constipation, heart attacks, hypertension, constipation, migraines, kidney stones, and gallstones.
Potassium: helps blood pressure, heart and kidney disorders, anxiety, stress, muscular strength, metabolism, water balance, electrolytic functions, and nervous system.
Calcium: strengthens bones and teeth, prevent osteoporosis, aids weight loss, prevents PMS, benefits heart health in moderation and may even fight cancer.
Iron: provides your cells the oxygen necessary for cell functions, prevents fatigue, boosts your immune function, improves concentration and helps regulate your body temperature.
Vitamin E: has antioxidant properties that remove free radicals which damage cells leading to premature aging. It also improves immunity, prevent blood clots, reduces cholesterol, lowers cancer risk, reduce the risk of sunstroke and coronary artery disorder or heart disease, beautifies skin and hair, promotes the circulation of blood to the scalp, alleviates fatigue, strengthen capillary walls (think spider vein prevention), wound healing, scar prevention, treats sunburn, acne and wrinkles by speeding up cell regeneration.
How to make your own:
Ingredient: Almonds (raw, unsalted), 3 cups
Equipment: high-powered blender or food processor.
With my Vitamix, I use the large container with the tamper. Pour 3 cups of almonds in. Turn on and slowly increase the power from 1 to 10. Then switch to high. Use tamper to constantly press almonds and then the almond powder back into the blade for about 1 minute until it looks like, well, nut butter. Scoop out of blender and store in a air tight container, glass preferable.
Note: pic shows the short Vitamix container and only 1 cup of almonds. I suggest the larger container and 3 cups of almonds for best results.
Food Processor Instructions:
Get a spatula. Pout the almonds into the food processor and let it grind the almonds into dust. Keep pushing the dust back into the blade. Turn it off to do so. Repeat this process. Be patient, it will start to clump first and then it will start to get creamy. Presto! Almond butter. Store in an air tight container.
I suggest storing in a glass container like a Ball jar. They are air tight and glass won’t leak nasty plastic into your beautiful raw concoction like Tupperware will.
Note: the pictures of the process using the food processor are similar to the high-powered blender. The almonds go from almonds to dust, to clumping dust, to butter.
Try a healthy version of the PB&J by making a sandwich with your new almond butter and fresh strawberries!
Have a question? Need help? Drop me a line. Have an alternate solution? Please share. Let us all benefit from your brilliance. Thanks!
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