Peanut butter is not paleo – and not just because it contains peanuts (which are a legume, not a nut). In most cases, grocery store peanut butter contains a whole host of other non-paleo ingredients – everything from added sugars to canola or soy-bean oils.
Yes you can buy paleo nut butters – almond butter for example, and there are even some paleo-friendly non-nut butters out there (sun-butter for example, which is made from sunflower seeds).
But these are expensive.
A more cost effective solution is to make your own nut-butters (And even sun-butter). You can use whatever nuts you have to hand, and even use those that are on special offer at the grocery store that week. I recently made some sun-butter using sunflower seeds that were on sale for $0.59/100g.
All you need are your nuts, a little salt (which is optional) and some paleo friendly oil. You also need a food processor…. but don’t worry, you don’t need a fancy-schmancy high powered one – I use a very basic one that was the cheapest I could find in Canadian Tire.
Nuts and seeds are an AIP stage 2 reintroduction. When reintroducing foods on the AIP, I recommend this guide.
Homemade Nut Butter
makes 1 jar
2 cups nuts or seeds (almonds, hazelnuts/filberts, walnuts, even pecans work well, as do sunflower and pumpkin seeds)
1 pinch of sea salt (entirely optional)
scant 1/4 cup of paleo-friendly oil (I use coconut oil most of the time)
You can use any nuts or seeds that you like for this. You want them to be raw and unsalted. You can also use a mixture of nuts and seeds if you want to make a blended butter.
So all you do is take your nuts/seeds and dump them in the food processor… In this case, I am using 2 cups of unblanched almonds. This will make a slightly grainy, less smooth nut butter than if I used blanched ones. It also colours the butter a little more.
Add in the sea salt if using it (this is entirely optional – if you don’t use salt leave it out, we just like the slight saltiness it provides) and pulse until coarsely ground.
Keep going, and eventually it will start to resemble almond (or other nut!) flour.
At this point, you may need to scrape down the sides. Add in the oil you are choosing to use. I most often use coconut oil, but you could use any paleo-friendly oil you like, even olive oil will work although it may flavour the butter slightly.
The oil will start to bring the butter together, making it form clumps rather than it being more like a flour.
In the picture below, (which is sun-butter made from sunflower seeds) you can see the butter starting to form right at the bottom.
Keep the food processor running and eventually it will become a much smoother, if slightly grainy nut butter.
Then pack it into jars and seal for storage. I recommend you store this in the fridge as it does not contain any preservatives.
Use as you would any nut butter.
Shared at Gluten Free Friday #91