Need more Protein?

Oh, the age-old dilemma of getting more protein in our diet. We’ve all been through it. The plethora of information on the internet (some of it very questionable) doesn’t really help us come to a conclusion. Often, we are left more confused than we were at the start.

Here’s a solution: Peanut Butter! Before you jump to conclusions thinking you’ve heard all about peanut butter, I’m here to tell you that you haven’t. You see, any store-bought peanut butter will offer you three types: a supposedly tasty version (with added chocolate and whatnot), a super expensive one, and last but not least, a low-priced bad quality one.

But what if you could make a healthy version of peanut butter at home easily with less than 10 minutes of preparation time?

Healthy Peanut Butter

Peanut Butter is the most misunderstood protein-rich source that’s actually healthy and blends seamlessly into our diet.

You may find a ton of other peanut butter recipes on the internet. Here’s what’s different about this one: I aim to make this a healthy peanut butter option for the people who want to go a step further than just using it as a snack. This is your gateway into making a healthy version of this creamy protein-rich source. A trio of tasty, healthy, and absolutely preservative-free.

We’re going to avoid unnecessary ingredients to keep this recipe simple. Curious? Let’s cut to the chase!

Ingredients

• Peanuts (Unsalted)
• A Blender
• A tiny bit of butter for texture
• 1 tablespoon chia seeds (packed with omega-3 fatty acids and fiber)
• 1 teaspoon raw honey (natural antibacterial properties and better than refined sugar)

Don’t have the necessary ingredients required? Here are some alternatives

• Using Almonds instead of peanuts can transform this into a delicious almond butter recipe!
• Margarine can be used instead of the classic yellow butter.
• If you don’t have chia seeds, flax seeds will work just as well for the omega-3 boost.
• If you do not have a blender, you ought to borrow one!

Remember – You can add items like chocolate powder or vanilla essence in tiny amounts for taste and fragrance in the later steps of the recipe.

Pro-Tip: Before you get started

Getting all the ingredients in order before you start using the blender is a great way to make sure you are setting yourself up for success. If you’re using raw chia seeds, giving them a quick toast with the peanuts will enhance their nutty flavor!

Recipe – How to use these ingredients

Step 1 – Crush!

Add peanuts to the blender – these can be roasted peanuts or the regular ones (not salted) – and blend until fine. The result should be a crumbly texture; don’t expect it to be smooth yet.

Step 2 – Blend

Add half a teaspoon of butter and blend again for a minute. The mixture should now be thicker and starting to come together, like wet sand.

Step 3 – Stir

Add the chia seeds and continue blending on medium speed, scraping down the sides as needed. You’ll start to see the mixture becoming paste-like as the natural oils are released from the peanuts. This usually takes about 2-3 minutes. The chia seeds will create tiny crunchy spots while adding a nutritious boost of fiber and healthy fats.

Step 4 – Refine

Add the raw honey and give it a final blend until you reach your perfect consistency. For smooth butter, blend for another 1-2 minutes. For chunky style, stop when you still see some small pieces. The honey not only adds natural sweetness but also helps preserve your peanut butter naturally. Your super-healthy homemade peanut butter is ready!

Healthy Peanut Butter Variants

Spiced version: Add a pinch of cinnamon (helps regulate blood sugar) or vanilla essence

Super Seed version: Add an extra tablespoon of mixed seeds (sunflower, pumpkin) for more protein

Chocolate lover’s delight: Mix in 1 tablespoon raw cacao powder (instead of processed cocoa) for antioxidants

Looking for more?

We’ve curated and found the best recipes you can make with peanut butter from our very own bloggers on the internet, here are a few.

• Delish.com with their amazing 54 recipes with Peanut Butter (The Jell-O shots being a personal favourite)
• Allrecipes.com with the easy-to-make but absolutely delicious Grilled Peanut Butter and Jelly Sandwich!

Conclusion

In a world of complexity and too many ingredients, a framework to think of is to use the vital few instead of the trivial many.

Whether it’s increasing your daily protein intake or increasing your deep sleep (which 1 tablespoon of peanut butter an hour prior to bedtime is proven to do), this recipe is a one-size-fits-all solution.

With the addition of chia seeds and raw honey, you’re not just making peanut butter – you’re creating a nutrient-dense spread that’s perfect for your healthy lifestyle.

After your healthy peanut butter adventure find out how you can have the best year of your life, with a few frameworks that work like magic!