Better Butters: Walnut Butter
It’s time for another recipe in my Better Butters Series! Walnuts are a nutrient-packed option when choosing nut butter, but unfortunately, store-bought varieties can be expensive. That’s why I like to make my own walnut butter! Today’s post is all about the health benefits of walnuts and I'll share a simple recipe for making your own walnut butter at home.
Nutrition
According to the USDA, 28 grams (about 2 tablespoons) of walnut butter contains:
180 calories
18 grams of fat
4 grams of carbohydrate
2 grams of fiber
4 grams of protein
Health benefits
Like other nuts, walnuts are an excellent source of healthy unsaturated fat. Omega-3 fatty acids are mostly found in animal products, like salmon and other fatty fish, but walnuts are one of the few plant foods that also contain omega-3’s! If you don’t like fish or are a vegetarian, try adding more walnuts to your diet to get the heart-healthy benefits of omega-3’s.
Walnuts are also a great source of several vitamins and minerals, such as copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E.
The combination of unsaturated fat, protein, and fiber makes walnut butter a very filling addition to any meal or snack. Due to the high calorie content, try to be mindful of your portion size.
Walnut Butter
Ingredients
- 2 cups raw walnuts, whole or chopped into pieces
Instructions
- Preheat oven to 350 degrees Fahrenheit/175 degrees Celsius.
- Spread walnuts 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 walnuts to cool completely.
- Place walnuts in food processor and pulse on high. The walnuts will first turn into a flour. You may need to stop and scrape the sides. Be patient!
- Continue pulsing on high until the walnuts turn into a smooth and creamy butter. This can take anywhere from 5-15 minutes depending on how soft your walnuts are.
- 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 walnut butter
On its own, walnut butter has a very nutty flavor. If you’d like your walnut butter to be sweeter, feel free to add a couple of tablespoons of maple syrup, brown sugar, or honey when blending it in the food processor. You could also try adding vanilla extract or a dash of salt.
Walnut butter can be used in place of any other nut or seed butter. I like to spread it on whole grain toast, waffles, or crackers. You can also stir it into oatmeal or blend it into smoothies. And of course, it is delicious when paired with dark chocolate!
As you can see, homemade walnut butter is a nutritious and delicious way to get more healthy fats into your diet. Next time you’re looking for something new to add to your breakfast or snack rotation, try making walnut butter!
