Make Your Own Nut Butters

Maple Cinnamon Walnut Butter

Walnuts are one of the few vegetarian sources of omega-3s, fats that help calm post-exercise inflammation, while cinnamon may help steady blood sugar.

Ingredients

• 1 cup roasted walnuts
• 1 teaspoon pure maple syrup
• 1/2 teaspoon ground cinnamon
• Salt

Directions

1. Blend walnuts in a food processor for 3 to 5 minutes, stopping to scrape down the sides as needed.
2. Add syrup, cinnamon and a pinch of salt. Process about 2 minutes longer, or until smooth.

Nutrition per serving: 840 kilojoules, 5g carbs, 2g fibre, 4g protein, 19g total fat, 2g saturated fat, 35mg sodium.

Perfect Pairing: Whole-grain raisin bread; oats

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Smokey Sriracha Peanut Butter

High in fibre, protein and fat, peanuts are especially satiating; studies show people who eat them often have a lower body-mass index. The hot peppers in sriracha boost kilojoule burning and add a moderate amount of spice.

Ingredients

• 1 cup unsalted dry-roasted peanuts
• 1/2 tablespoon olive oil
• 1 tablespoon sriracha
• 1/4 teaspoon smoked paprika
• Salt

Directions

1. Blend peanuts in a food processor for 3 to 5 minutes, stopping to scrape down the sides as needed.
2. Add oil. Process 1 minute. Add sriracha, paprika and a pinch of salt. Process 1 to 2 minutes, or until smooth.

Nutrition per serving: 960 kilojoules, 9g carbs, 3g fibre, 9g protein, 20g total fat, 3g saturated fat, 115mg sodium.

Perfect Pairing: Celery; chicken; bacon burgers

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Chocolate Hazelnut Butter

Hazelnuts are a rich source of the antioxidant mineral manganese. Dark chocolate has heart-healthy flavonols. Removing the hazelnut skins takes time but improves flavour and texture.

Ingredients

• 1 cup hazelnuts
• 3/4 ounce dark chocolate (60% cocoa)
• Salt
• 1/2 teaspoon honey

Directions

1. Preheat oven to 175 degrees Celsius. Lay hazelnuts in one layer on a sheet pan. Roast for 10 to 15 minutes.
2. While hot, transfer nuts to a kitchen towel. Fold towel over and rub to remove skins. Cool completely.
3. Transfer hazelnuts to a food processor and blend 5 minutes, stopping to scrape down the sides as needed.
4. While hazelnuts are blending, melt chocolate in a microwave in 10- to 15-second spurts.
5. Add melted chocolate and a pinch of salt to processor and process 1 to 2 minutes, or until smooth.
6. Add honey and another pinch of salt (if desired) and blend again for about 5 minutes, or until smooth.

Nutrition per serving: 1005 kilojoules, 9g carbs, 4g fibre, 5g protein, 23g total fat, 2.5g saturated fat, 35mg sodium.

Perfect Pairing: Strawberries; bananas

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Almond Coconut Butter

Almonds are packed with vitamin E, which helps with red-blood-cell formation and widens blood vessels to improve heart health. Coconut oil will cause this butter to harden in the fridge. When ready to use, microwave two tablespoons on high for 20 seconds.

Ingredients

• 1 cup roasted, unsalted almonds
• 1 cup shredded, unsweetened coconut
• 1/2 tablespoon coconut oil
• 1 teaspoon honey
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon cinnamon

Directions

1. Blend almonds in a food processor for 3 to 5 minutes, or until smooth, stopping to scrape down the sides as needed. Remove almond butter into a separate container. (Don’t wash out the processor.)
2. Add coconut to the processor. Blend for 5 minutes. Add oil and process 1 minute longer (it should have a nearly liquid consistency).
3. Add almond butter back into the processor along with honey, vanilla and cinnamon. Blend briefly until combined.

Nutrition per serving: 795 kilojoules, 7g carbs, 3g fibre, 4g protein, 17g total fat, 8g saturated fat, 0mg sodium.

Perfect Pairing: Whole-grain graham crackers; pumpkin bread; mango

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Sweet and Salty Pistachio Butter

This little green nut is high in copper, a trace mineral that keeps your immune system in tip-top shape. It’s also a good source of thiamin, a B vitamin that assists your body in converting carbs into running fuel.

Ingredients

• 1 cup shelled, roasted, and salted pistachios
• 2 tablespoons canola oil (or other neutral-tasting oil)
• 1 tablespoon honey

Directions

1. Blend pistachios and oil in a food processor for about 4 minutes, stopping to scrape down the sides as needed.
2. Remove from processor into a bowl. Add honey and stir to combine.

Nutrition per serving (serving size: 2 tablespoon): 1046 kilojoules, 13g carbs, 3g fibre, 6g protein, 21g total fat, 2g saturated fat, 130mg sodium

Perfect Pairing: Goat cheese; pretzels; multigrain crackers