How to make healthy peanut butter (peanut butter recipe)

There is nothing more popular and international than the peanut butter. It is, in fact and almost in all likelihood, one of the most recognized and popular star foods of American cuisine, which possibly became so well known for its stellar appearance in television series and films, when we observed the protagonist of rigor by preparing a peanut butter and jelly sandwich (usually blueberry jam).

A good example is Frank Underwood, the protagonist of American fictionHouse of Cards, who is already in the fifth season, and who prepares a sandwich of peanut butter and blueberry jam in one of those nights of insomnia in the White House, being already president of the United States.

In fact, in this country this popular food has become a hallmark of authentic identity, being known by the name ofPeanutbutter and jelly sandwich, only with the denomination PB & J.

The origin of this cream or butter should be found towards the end of the 19th century, when John Harvey Kellogg (yes, the same founder of the equally popular American breakfast cereal factory) patented a method for the preparation of a nutritious pasta. With it fed the patients interned in the center The Battle Creek Sanitarium.

However, we must wait until 1901, at which time the magazineThe Boston Cooking School Magazine He advised combining peanut butter with jam for the first time. Thus, little by little, it began to become so popular that it ended up becoming an authentic culinary institution.

What is peanut butter?

As its name indicates, the peanut kernel is a delicious and nutritious food made from ground and roasted peanuts. To this mixture is usually added sugar and salt in order to enhance the flavor of the cream.

As you can imagine, and as you probably have already seen, it is a fairly greasy (oily) butter or cream, its consumption not being as usual, since the most common is to use it by spreading it or smearing toast, bread and cookies.

Believe it or not, did you know that it is a tremendously nutritious cream? It is a naturally delicious option to provide our body with interesting amounts of vitamins and minerals, as well as proteins and fats. For example, among the vitamins, the presence of vitamins of the B complex (B1, B2, B5, B9 and B12), A, C, D and K stands out. Among the minerals, we find phosphorus, magnesium, potassium, iron, calcium, zinc and iodine.

However, it is a very caloric food since 100 grams of peanut butter provide around 620 kcal. Of this amount, practically half is in healthy fats. At the same time that the proteins that we find in this food are of good quality. And what is even better: it does not contain cholesterol.

But we have a problem: most peanut butters that we find in the supermarket are usually made with unhealthy fats, too much sugar, excess salt and additives. So, in these cases, a seemingly healthy food becomes a real greasy pump with an enormous caloric power, since they are usually very rich in Fatty acids sans.

Therefore, the recommendation is evident: prepare ourselves our peanut butter, much healthier and healthier than those found in the supermarket. Do you dare to prepare it ?.

Peanut butter recipe

The recipe that we propose below is a healthy option to learn how to prepare our own peanut butter. To do this, practically completely eliminated the fried peanuts, and we use only roasted peanuts.

The result is a peanut butter with a more intense and original flavor. And above all, much healthier.

Ingredients:

  • 500 gr of roasted peanuts (without skin and without salt)
  • Fine salt

Preparation of peanut butter:

  1. Pass the peanuts through the chopper or blender. It is important that you continue beating for 2 or 3 minutes, until the cream acquires an unctuous and thick texture. You can also beat for less time, or until you acquire the consistency that you like the most ..
  2. Then add fine salt to taste.
  3. To finish, reserve in airtight containers. If you wish, you can reserve it in the fridge.

If you also want to give it a crunchy touch, you can lightly chop a handful of peanuts and add them to the previous cream.

Ready! What was it easy to prepare? If you wish, you can enjoy it by accompanying the slice of bread with a bit of well-spread peanut butter and cranberry jam. ThemesVegan Vegan Recipes

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