We Americans love our peanut butter. It's a staple. Everyone remembers that delicious peanut butter and jelly sandwich from childhood, or those addictive peanut butter cookies.
However, most commercial peanut butters are loaded with garbage ingredients we want to avoid. For example: high-fructose corn syrup and modern vegetable oils such as soybean oil and cottonseed oil.
Even if you're buying “natural peanut butter,” that's not good enough. Why? Because peanuts are very high in phytic acid.
Phytic acid blocks mineral absorption, so we really need to soak peanuts before they are roasted. Read more about how phytic acid causes tooth decay and osteoporosis.
When you soak and then roast peanuts, they are pretty nutritious. Peanuts are a relatively good source for the B-vitamin, niacin (86% of DV for 3.5 oz serving). They are also a good source of magnesium (50%), phosphorus (48%), zinc (33%), and folate (62%).
This is why I never buy peanut butter at the store, even the “healthy” and organic brands. I only make it homemade.
Homemade Peanut Butter
- Peanuts, raw — Spanish peanuts are best (2 lbs)
- Sea salt
- Red palm oil or expeller-pressed coconut oil
- Filtered water
1. Remove shells from peanuts (if they have shells).
2. Place peanuts. In a large glass bowl, or in a couple of mason jars, with 1 tablespoon of sea salt and cover with filtered water. Leave in a warm place for at least 12-14 hours.
3. Transfer to a colander; drain and rinse.
4. Preheat the oven to 350 degrees F.
5. Pat dry and place the peanuts in a large bowl and toss with a few tablespoons of palm oil and sea salt until well coated.
6. Spread the peanuts out on cookie sheets, in a single layer. Roast in the oven for 30 to 35 minutes, stirring the peanuts halfway during cooking.
7. Remove the peanuts from the oven and let cool.
8. Remove the skins (if they have skins) by rubbing the peanuts together in your hands over a bowl, allowing the peanuts and skins to fall into the bowl. Discard the skins.
9. Place the peanuts into the bowl of the food processor. Process for 1 minute. Scrape down the sides of the bowl. Continue to process the peanuts while slowly drizzling in the palm oil, 1 tablespoon at a time.
10. Process until smooth, using as much palm oil as you need. Blend in sea salt to taste.
11. Place the peanut butter in an airtight container and store in the refrigerator or cupboard (I prefer to put it in the cupboard so it does not harden too much) for up to 2 months.
This recipe is legal on the GAPS diet, SCD diet, and in moderation, on the 4 Hour Body Diet. Try it on coconut flour bread. If you want to, you substitute other types of nuts to make nut butter, including almonds or cashews.
Baking pan (cookie sheet)