We can use any type of nuts we have: classic nuts, Brazil nuts, pecans, hazelnuts, peanuts, almonds, cashews, ...). We can also use any type of oil we want with the mention that an oil with a neutral taste will not affect the taste of the nuts, and coconut oil is a very good binder. Optionally, in addition to that pinch of salt, you can also add a little honey.
We put the nut mix in a tray and bake them in the oven at 180º C for ~3-5 minutes! Nuts can also be baked in a pan, on medium heat. It is good to mix with a wooden spoon and we have to be careful because they can burn. Basically, by drying/baking, the fats in the nuts will be released more easily and we will ensure a creamy paste.
After they have been baked, leave the nut mixture to cool slightly (2-3 minutes), after which it will be ground with the help of a robot - mixer, until it forms an oily flour. Mixing/grinding times differ according to several criteria, between 30 seconds and 1-2 minutes, but it is best to orient yourself visually.
When an oily flour is reached, add the other ingredients to the mixer container: grape seed oil, coconut oil and optionally salt.
Mix until a creamy paste is formed (nut mix butter) (~30 seconds - 1 minute). If the paste sticks to the walls of the mixer bowl, stop the mixer, use a spatula (or wooden spoon), stir a few times to loosen the walls, and then continue mixing.
At the end, transfer the butter from the nut mix into a container and keep it mandatory in the refrigerator, covered with a lid or food foil (as tight as possible). This mixed nut butter can be stored in the refrigerator for up to 3 months, but we recommend making small quantities and consuming them within a few days.
Oils → The amount of oils used can vary depending on how thin or thick you want the butter to be. → Also, any type of oil can be used, but an oil with a neutral taste is recommended so as not to alter the basic taste of the main ingredient. For example, grape seed oil has a neutral taste, but it is also very valuable from a nutritional point of view. Coconut oil is a very good binder, especially when the product is refrigerated, helping to solidify and creaminess.
It's also a great source of protein and magnesium: - proteins contribute to the development and maintenance of muscle mass; - magnesium contributes to maintaining the health of the bone system; - magnesium also contributes to the reduction of fatigue and overwork.
Approximate nutritional values per 100 g
Calories: ~600 Kcal
Total fat: ~60 g
Saturated fat: ~5 g
Carbohydrates: ~9 g< /li>
Sugars: ~4 g
Proteins: ~18 g
Fiber: ~16 g
Storage and shelf life: → To keep hermetically closed, in a cool, dark and dry place, ideally in the refrigerator. → Shelf life: can be kept in the refrigerator, hermetically sealed up to 3 months. → Once opened, consume it as soon as possible, maximum one month. → It is recommended to prepare small quantities, so that they can be consumed in the shortest possible time.
This nut butter, being a versatile and delicious preparation, can easily be added to the daily menu, in various dishes or served as such.
It is ideal for breakfast as an addition to oatmeal or eaten as a spread (on slices of bread or rounds).
Ideally, it is recommended ~10-20 grams of butter per day, consumed in the morning, at breakfast.
⚠ Nut mix butter is a caloric product, and therefore it is recommended, not to exceed 40 g of nut mix butter per day for an adult with a weight of ~80 kg.
It can be used for long periods of time, with the recommendation to take a break of 1-2 weeks after 2-3 months.
Effects and benefits
a nutritious and energizing product, ideal for athletes;
an excellent source of omega 3 fatty acids;
an excellent source of easily digestible proteins;
a generous source of antioxidants, being rich in flavonoids;
an excellent source of vitamins such as: vitamin C, vitamin B1, vitamin B2 (riboflavin), vitamin B3, vitamin B6, vitamin E and vitamin K;
an excellent source of minerals: magnesium, potassium, phosphorus, copper, iron, selenium, zinc;
an excellent source of micro- and macro-nutrients;
reduces the risk of heart disease;
contributes to lowering cholesterol and triglycerides;
helps maintain good blood pressure (potassium);
helps normalize heart rate (thanks to omega 3 fatty acids);
reduce the risk of blood clot formation;
contributes to glycemic regulation (regulates blood sugar levels);
ideal for diabetics (unsweetened version) because it does not cause a sharp increase in blood sugar and insulin;
perfect for physically active people who have an increased need for calories;
helps prevent oxidative stress;
helps reduce the risk of gallstones in women;
maintains brain health;
supports the health of the digestive system, being rich in fiber;
although caloric, those who consume it moderately do not accumulate weight;
helps reduce inflammation;
allergies, if you are allergic to any of the ingredients;
being a caloric product, if consumed in large quantities, the nut mix butter can cause an increase in body weight.
- Not for people allergic to nuts (hazelnuts, peanuts, walnuts, almonds, cashews).
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