7 Nut & Seed Butter:
Homemade Nut butter for nutritional diversity & balance.
School Lunch: NB & Raw Honey Sandwich
4 parts :
Almonds – fiber, protein, calcium, zinc, magnesium, potassium, phosphorus, copper, iron and some B vitamins, antioxidants such as vitamin E and selenium, excellent source of healthy monounsaturated fats.
Pumpkin Seeds -protein; B vitamins :thiamin, riboflavin, niacin, pantothenic acid, B6 and folate; vitamins E, K & C; omega-3 fatty acids, fiber, zinc, manganese, magnesium, iron, phosphorus, phytosterols – beta-sitosterol, sitostanol and avenasterol.
Walnuts – omega-3 fats, protein, vitamin E, B-complex vitamins, copper, manganese, biotin, amino acids, zinc, magnesium, calcium, potassium, selenium, monounsaturated fats: primarily polyunsaturated fatty acids & alpha-linolenic acid.
Cashews – copper, magnesium, zinc, biotin, potassium, folate, iron, protein as well as vitamins A, K and E, oleic acid, fiber, monounsaturated fat (healthy fat). I specifically added cashews because they support mood regulation and with minion #1’s bi-polar, mood regulation is key. Feeding him foods that make it easier for him to keep a handle on it is important to me.
Peanuts (Honey Roasted): copper, manganese, vitamin B3, molybdenum, folate, biotin, phosphorus, vitamin E, protein, vitamin B1.
Hazelnuts/Filberts: Protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Choline, Betaine, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Selenium
Sunflower Seeds – vitamin E, fat-soluble antioxidant, healthy fats, fiber, magnesium, potassium, phosphorus, protein, B vitamins, iron, calcium, zinc, folate, selenium and copper.
Salt to taste
Raw Honey to taste
Sesame Seed Oil – 1/4 c. or less
Food processor & Scraping Spatula
Procedurally this one is an easy one. All the kids in the pool, save the salt, honey and oil, and spin around in the food processor forever…I mean about 15 minutes.
You will want to stop several times throughout this process when the mix stops spinning and scrape the sides.
The trick with the olive oil is that you only want to add just enough to smooth out the consistency. Without the oil the nut butter is dry and crumbly.You’re looking for the consistency below, moist and spreadable.
For my recipe my 1 part equaled 1/4 cup. This is seriously the most addicting thing I have made lately. Its SOOOOOOO good. Seriously, so so good. Put down the fork before you make yourself puke from goodness…