The Peanut Butter

~The real nut butter~

Peanut butter has become a staple in many kitchens –  spread on toast, blended into smoothies, or used in baking. But not all peanut butters are created equal. Many store-bought jars contain hidden sugars, hydrogenated oils, and additives that take away from the natural goodness of peanuts. So how can you tell if your peanut butter is truly high quality? Let’s break it down.

>Minimal Ingredients: High-quality peanut butter should have a short list of ingredients. Ideally, it should only include peanuts and perhaps a small amount of salt. Avoid brands with added sugars, hydrogenated oils, or artificial additives.

>Natural Separation: Some natural peanut butters may separate, with oil rising to the top. This is a sign of minimal processing and lack of additives. Just stir the oil back in.

>Texture: Runny Texture: Natural peanut butter, which contains no added stabilisers, often has a runny consistency. 

>Fresh Flavour: A high-quality peanut butter will have a rich, nutty flavour with a pleasant roasted taste. It should not taste bland or overly sweet.

Why make peanut butter at home? 

Two words: Nutritional Benefits – No additives. Homemade peanut butter retains all the natural nutrients of peanuts without the added sugars, unhealthy fats, or preservatives often found in commercial products. Try the recipe below.

The Recipe

Time: 15 minutes | Servings: 1 medium jar | Difficulty: super easy

Ingredients:

• 2 cups roasted peanuts (salted or unsalted, depending on preference)
• 1-2 tbsp coconut oil (optional, for smoother texture)
• 1-2 tbsp maple syrup (optional, for sweetness)
• A pinch of salt (if using unsalted peanuts)

Instructions:

1. If your peanuts are not already roasted, roast them in a preheated oven at 180°C (350°F) for 10 minutes, stirring occasionally. Allow them to cool before using.
2. Once cooled, rub the peanuts between your hands or a clean kitchen towel to remove the skins. Discard the skins.
3. Place the roasted peanuts in a food processor. Blend on high speed for about 1-2 minutes. First, the peanuts will turn into a coarse meal, then gradually into a smooth paste. Stop occasionally to scrape down the sides of the bowl.
4. For a smoother consistency, you can add 1-2 tablespoons of peanut oil or neutral oil. Blend again until the desired smoothness is achieved.
5. If you prefer a sweeter peanut butter, add 1-2 tablespoons of honey or maple syrup. If using unsalted peanuts, add a pinch of salt. Blend until everything is well combined.
6. Transfer the peanut butter to a jar or airtight container. Store in the refrigerator for up to 2-3 weeks.

Tip: Scrape the sides often – Stop blending occasionally to scrape down the sides of the processor for a more even texture.

Nutrition

Approximate per 20g: Calories: 120 kcal | Protein: 5 g | Carbohydrates: 4 g | Fat: 10 g | Fiber: 2 g | Sugars: 1–2 g (depends on added maple syrup or honey)

Dietary Info

Vegan | Gluten-free | Dairy-free | No refined sugar (if using only natural sweeteners or none)