Better Butters: Macadamia Nut Butter
Whenever I think of macadamia nuts I think of Hawaii, but did you know they were actually native to Australia? Like any nut or seed, it’s easy to turn macadamia nuts into nut butter. Today I’ll discuss the health benefits of macadamia nuts and share my simple yet delicious recipe.
Nutrition
According to the USDA, 28 grams or about 2 tablespoons of macadamia nut butter made without added oil or sugar contains:
215 calories
22 grams of fat
4 grams of carbohydrate
3 grams of fiber
2 grams of protein
Health benefits
With a similar nutrition profile to pecans, macadamia nuts are a bit higher in fat and calories than peanuts, walnuts, and cashews. They also have quite a bit less protein with only 2 grams per serving. That being said, there are still many reasons why you can include macadamia nuts in your diet in moderation.
Most of the fat in macadamia nuts is monounsaturated, meaning it is heart-healthy. If you keep your portion to about 1/4 cup, then it’s completely fine to eat macadamia nuts. Research even indicates that consumption of macadamia nuts may help lower LDL cholesterol and reduce the risk of coronary artery disease.
Macadamia nuts are also a good source of fiber, which is important for keeping the digestive system healthy, as well as making us feel full. It can also help lower blood sugar and cholesterol levels.
Finally, macadamia nuts are a good source of several vitamins and minerals including vitamin E, copper, thiamin, and manganese.
Macadamia Nut Butter
Ingredients
- 2 cups raw unsalted macadamia nuts
- 1 tsp vanilla extract (optional)
- 1-2 tsp pure maple syrup (optional)
- Pinch of salt (optional)
Instructions
- Preheat oven to 350 degrees Fahrenheit/175 degrees Celsius.
- Spread macadamia nuts in one layer on a baking sheet.
- Bake for 8-10 minutes or until fragrant. Watch them carefully to make sure they don't burn.
- Allow macadamia nuts to cool completely.
- Place macadamia nuts in food processor and pulse on high. The macadamia nuts will first turn into a flour. You may need to stop and scrape the sides.
- Add vanilla extract, maple syrup, and salt, if using.
- Continue pulsing on high until the macadamia nuts turn into a smooth and creamy butter. The total time it can take for the nut butter to become smooth is anywhere from 3-10 minutes depending on how soft your macadamia nuts are. The process is much quicker than making nut butter with other varieties of nuts!
- Once smooth and at your desired consistency, scoop into a jar.
- Allow to cool, then store in the fridge for 3-4 weeks.
How to eat macadamia nut butter
Macadamia nut butter can be used like any other nut butter can be used. Some of my favorite ways include:
Blending it into smoothies
Stirring it into plain yogurt or oatmeal
Spreading it on whole grain toast or crackers
Using it as a dip for sliced apples or bananas
Sometimes regular peanut butter can get boring, so it can be fun to mix it up with different varieties of nut butter. Next time you’re looking for a new recipe to try, test out this homemade macadamia nut butter. Stay tuned for some upcoming recipes for seed butters!
