How to make peanut butter at home
Peanut butter is a fairly balanced energy source that supplies all of the three macronutrients. A 100g portion of peanut butter contains:
Carbohydrate: 20 grams of carbs (13% of calories), 6 of which are fibre.
Protein: 25 grams of protein (15% of calories), which is quite a lot compared to most other plant foods.
Fat: 50 grams of fat, totalling about 72% of calories.
Peanuts belong to the legume family, which also includes beans, peas and lentils. Legume protein is much lower in methionine and cysteine compared to animal protein.
If you rely on peanut or beans as the main protein source, methionine insufficiency is a real risk.
Below are the steps of making peanut butter at home.
- 2 cups of dry roasted peanuts
- 2 tablespoons of honey or sugar
- Salt to taste
- Place the peanuts in a food processor and let the food processor run for 5 minutes. Let it grind until it turns into a thick liquid.
- Transfer the mixture into a jar and sugar/honey or salt if you want.
- Store in refrigerator