Don’t you love peanut butter? Unfortunately most commercial peanut butters are loaded with not-so-great ingredients. For example: high-fructose corn syrup and partially hydrogenated soybean oil and cottonseed oil.
Even if you’re buying “natural peanut butter” without sugar added or hydrogenated vegetable oils, it’s still not ideal. This is because peanuts are very high in phytic acid, which blocks mineral absorption. Roasting helps to reduce phytic acid, but ideally we should soak peanuts before they are roasted.
When you soak and then roast peanuts, they are pretty nutritious. Peanuts are a relatively good source of B-vitamins, particularly 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 recipe is legal on the GAPS diet, SCD diet. Try it on coconut flour bread or almond flour bread, or grain-free crackers. You can also add peanut butter to coconut milk ice cream for a special treat.
If you want to, you substitute other types of nuts to make nut butter, including almonds or cashews.
You can use regular coconut oil, but I prefer expeller-pressed coconut oil because it has no coconut oil flavor.
Homemade Peanut Butter
Peanuts, raw — Spanish peanuts are best (2 lbs)
Expeller-pressed coconut oil
Baking pan (cookie sheet)
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 coconut 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 coconut oil, 1 tablespoon at a time.
10. Process until smooth, using as much coconut oil as you need to get the right consistency. 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).