Heart Healthy Fats & High Protein Mixed Nut Butter

Nuts are NUTrient Super-packs packed with heart-healthy fats, protein, vitamins, fiber and minerals. Vitamin E, Unsaturated fats and Omega-3 fatty acids make nuts extremely good for heart health. They also have L-arginine which makes arteries less prone to blood clots by making them flexible. Nuts are also rich in antioxidants and are a strong anti-inflammatory.

Presented here is a flavored mixed nut butter recipe that is a mixture of different nuts with a flavor of fennel and black pepper. This is sure to delight your family and friends, both with taste and assurance that there are no additives in it.

Nuts used in this recipe are almonds, cashews, pistachios and walnuts along with melon seeds and coconut. However, you may use your imagination/creativity to pick and choose which nuts you want to use as the possibilities are endless. For example, here I have added melon seeds which are, like nuts, very nutritionally dense seeds; most notably essential amino acids and at the same time coconut gives a mild sweet flavor to the butter.

The spices used in this recipe are black pepper, fennel seeds and saffron to give a nice flavor to the butter and to enhance the medicinal benefits of it, since all these spices are used as medicine in ayurveda.  Black pepper helps in relief from respiratory disorders, cold, cough, digestion and anemia. It also has anti-bacterial and anti-inflammatory properties along with  other infinite health benefits. Fennel adds a nice flavor to the butter due to its aromatic nature and helps in digestion. Saffron helps in promoting learning and memory retention. It also protects from cold and is an anti-depressant.

Flavored mixed nut butters provide a good healthy alternative. In this recipe, nuts are not exposed to high heat or roasted to keeps all the nutrients intact. Though roasting adds a nutty flavor, but at the same time exposing these nuts to high heat or roasting them greatly diminishes their nutritional benefits. Mixed nut butter can be used as dressing, spread, breakfast oats/yogurt topping or just add to milk or smoothies.

These mixed nut butters are very easy to make and require only 20 minutes of prep-time once you have all the ingredients. Making it at home assures that there are no artificial preservatives or ingredients that you do not understand. At the same time, just like conventional butter, you can store it in a cool, dry place (pantry) and use for months. Please note that since these nuts are high in calories (and so tasty), portion control is strongly advised.

Ingredients:

• Almonds (badam) – 1 cup
• Walnuts (akhrot) – 1 cup
• Cashews (kaju) – 1 cup
• Pistachios (pista) – 1 cup
• Coconut (nariyal) – 1 cup
• Melon seeds (tarbooj beej) – 1/4 cup
• Spices:
  • Fennel seeds (saunf) – 2 tbs
  • Black Pepper (kali mirch) – 1.5 tbs
  • Saffron (kesar) – 1 tsp

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Method:

Simply start putting nuts little by little at a time into your food processor, blender or vitamix dry jar and begin to blend. Run it on high speed for 10-20 minutes (depending on the strength of the machine). Stop and scrape down the sides a few times while it mixes. Once the mixture reaches a uniform consistency similar to that of a creamy or buttery paste then it’s done. Put the butter into an airtight container and enjoy at your convenience with family friends and guests.

Stir before each use, as the natural oils will separate from the nut butter. Nut butters do not need to be refrigerated and will not spoil. You can store nut butter in a cool and dry place (pantry) for months.

There are infinite possibilities on how to include this butter in your daily diet. You may use this butter as a spread on bread slice, wraps, roti rolls and kaathi rolls, etc. Or add an etra dose of protein in you morning, oats, porridge, yogurt.

Instead of adding store bought energy powders for your milk that are full of preservatives and sugar, you can add this to your daily milk to make it more nutritious and healthy.

For sweeter version: I use this nut butter for all my curries and desserts, hence I do not add any salt or sugar. If you are just looking for a sweeter version, you can add figs and dates in the mix to get natural sweetness.

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Heart Healthy Fats & High Protein Mixed Nut Butter

Prep Time

20 mins

Total Time

20 mins

 

Presented here is a flavored mixed nut butter recipe that is a mixture of different nuts with a flavor of fennel and black pepper. This is sure to delight your family and friends, both with taste and assurance that there are no additives in it. Nuts used in this recipe are almonds, cashews, pistachios and walnuts along with melon seeds and coconut. The spices used in this recipe are black pepper, fennel seeds and saffron to give a nice flavor to the butter and to enhance the medicinal benefits of it, since all these spices are used as medicine in ayurveda.

Course: Side Dish

Cuisine: American, Indian

Keyword: Butter, mixed, Nut

Servings: 25 1 tbsp

Calories: 137 kcal

Author: Rupali Agarwal

Ingredients

• 1 cup Almonds Badam
• 1 cup Walnuts Akhrot
• 1 cup Cashews Kaju
• 1 cup Pistachios Pista
• 1 cup Coconut Nariyal
• 1/4 cup Melon seeds Tarbooj-ke-beej

Spices:

• 2 tbsp Fennel seeds Saunf
• 1.5 tbsp Black Pepper Kali mirch
• 1 tsp Saffron Kesar

Instructions

1. Simply start putting nuts little by little at a time into your food processor, blender or vitamix dry jar and begin to blend. Run it on high speed for 10-20 minutes (depending on the strength of the machine). Stop and scrape down the sides a few times while it mixes. Once the mixture reaches a uniform consistency similar to that of a creamy or buttery paste then it’s done. Put the butter into an airtight container and enjoy at your convenience with family friends and guests.

Recipe Notes

Stir before each use, as the natural oils will separate from the nut butter. Nut butters do not need to be refrigerated and will not spoil. You can store nut butter in a cool and dry place (pantry) for months.

There are infinite possibilities on how to include this butter in your daily diet. You may use this butter as a spread on bread slice, wraps, roti rolls and kaathi rolls, etc. Or add an etra dose of protein in you morning, oats, porridge, yogurt.

Instead of adding store bought energy powders for your milk that are full of preservatives and sugar, you can add this to your daily milk to make it more nutritious and healthy.

 

For sweeter version: I use this nut butter for all my curries and desserts, hence I do not add any salt or sugar. If you are just looking for a sweeter version, you can add figs and dates in the mix to get natural sweetness.

 

Nutrition Facts

Heart Healthy Fats & High Protein Mixed Nut Butter

Amount Per Serving

Calories 137 Calories from Fat 99

% Daily Value*

Fat 11g17%

Saturated Fat 2g13%

Sodium 2mg0%

Potassium 174mg5%

Carbohydrates 5g2%

Fiber 2g8%

Sugar 1g1%

Protein 4g8%

Vitamin A 20IU0%

Vitamin C 0.6mg1%

Calcium 34mg3%

Iron 1.1mg6%

* Percent Daily Values are based on a 2000 calorie diet.