Fact. We all live busy, sometimes hectic lives. So when I see a DIY recipe for something that I have always been able to buy pre-packaged, organic and with few ingredients, my question is “why” would I want to spend extra time making my own? We all have those thoughts (come on, admit it) now and again especially while trying to provide organic and healthy foods for our family on a budget — both food and time. Unfortunately, even pre-packaged organic foods can come with ingredients that may be questionable. When we are talking about the health of ourselves and our family, taking some extra time to DIY can pay off in some huge health dividends.
When I found out that I could make creamy, raw almond butter in our Vitamix, I was game to give it a try, secretly hoping that my attempt would be a pleasant experience. In my opinion, the results were fantastic, the time well spent and best of all this raw almond butter recipe is very healthy. So, go ahead and give it a try. I bet you will be very impressed with the results and your family will ask for more.
Fabulous Facts about Almonds
- Lowers LDL-cholesterol and reduces risk of heart disease.
- A quarter-cup of almonds contains 62 mg of magnesium plus 162 mg of potassium.
- Almonds provide protection against diabetes and cardiovascular disease.
- Healthy fats in almonds may improve weight loss.
- Almonds are high in biotin, Vitamin E and manganese.
- Almonds help to boost energy.
- 1/4 cup contains 8 grams of vegan protein.
Raw Almond Butter Recipe
Ingredients (amounts for Vitamix)
2 1/2 cups raw organic almond nuts in a 48 oz container, makes about 3/4 cup butter
4 cups raw organic almond nuts in a 64 oz container, makes about 1 1/2 cup butter
Directions
- Set Vitamix on LOW and Speed 1.
- Pour the nuts in the container.
- Secure the lid along with the tamper in place. Turn on the Vitamix and immediately increase the Speed to 10 and change to HIGH. Yes, it will be very loud.
- Use the tamper to press the nuts down uniformly. Do so for 1 minute (may take a few minutes more) until the butter becomes creamy and starts to flow.In 1 minute you will hear a high-pitched chugging sound. Once the butter begins to flow freely through the blades, the motor sound will change and become low and laboring. Stop machine.
- To turn off, switch to LOW and decrease the speed to 1. Transfer almond butter to an airtight glass container. Allow to cool and refrigerate. It should keep for about 6 months in the fridge or it can also be frozen for longer storage. However, in our home it’s usually gone in about a week.
- Use the raw almond butter on toast, as a dip for fruit and veggies or better yet use it in our Banana Almond Butter Ice Cream Recipe.
More Tips
- Don’t put more than 2 1/2 cups or 4 cups of nuts for each container size so as to not overwork the Vitamix.
- This raw almond butter recipe yields a fairly thick, but creamy butter. If you like yours a bit thinner, add 2-4 tbs of a neutral tasting healthy oil like organic grape seed oil or coconut oil (needs to be in a liquid state) at the 30 second mark.
- Additional ingredients that can be added are: Himalayan crystal salt, pure vanilla, cinnamon, raw honey, cocoa powder or any ingredients that your family might prefer. Add the ingredient right when the raw almond butter turns creamy (in 1 minute) and blend on high for 30 seconds so that all ingredients are mixed well. Additional oil is needed (2-4 tablespoons).
- About Raw Nuts: If it’s struggling to turn creamy after several minutes of blending with rests in between, add 2-4 tablespoons of a healthy organic oil.
- Soaking almonds (optional): Soak almonds overnight in purified/distilled water with a generous sprinkle of Himalayan salt. The next morning, rinse the almonds and dehydrate for 24 hours or until completely. Almonds MUST BE COMPLETELY DRY before using them for the raw almond butter recipe.
References and Research
- Abbey M, Noakes M, Belling GB, Nestel PJ. Partial replacement of saturated fatty acids with almonds or walnuts lowers total plasma cholesterol and low-density-lipoprotein cholesterol. Am J Clin Nutr 1994 May;59(5):995-9. 1994. PMID:16240.
- Bes-Rastrollo M, Sabate J, Gomez-Gracia E, Alonso A, Martinez JA, Martinez-Gonzalez MA. Nut consumption and weight gain in a Mediterranean cohort: The SUN study. Obesity (Silver Spring). 2007 Jan;15(1):107-16. 2007. PMID:17228038.
- Blomhoff R, Carlsen MH, Andersen LF, Jacobs DR Jr. Health benefits of nuts: potential role of antioxidants. Br J Nutr. 2006 Nov;96 Suppl 2:S52-60. 2006. PMID:17125534.
- Chen CY, Milbury PE, Lapsley K, Blumberg JB. Flavonoids from almond skins are bioavailable and act synergistically with vitamins C and E to enhance hamster and human LDL resistance to oxidation. J Nutr. 2005 Jun;135(6):1366-73. 2005. PMID:15930439.
- Durlach J. Commentary on recent clinical advances: almonds, monounsaturated fats, magnesium and hypolipidaemic diets. Magnes Res 1992 Dec;5(4):315. 1992. PMID:16250.
- Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
- Fraser GE. Nut consumption, lipids, and risk of a coronary event. Clin Cardiol 1999 Jul;22(7 Suppl):III11-5. 1999.
- Hu FB, Stampfer MJ. Nut consumption and risk of coronary heart disease: a review of epidemiologic evidence. Curr Atheroscler Rep 1999 Nov;1(3):204-9. 1999.
- Jaceldo-Siegl K, Sabate J, Rajaram S, Fraser GE. Long-term almond supplementation without advice on food replacement induces favourable nutrient modifications to the habitual diets of free-living individuals. Br J Nutr. 2004 Sep;92(3):533-40. 2004. PMID:15469659.
- Jambazian P, Haddad E, Rajaram S, Tanzman J, Sabate J. Almonds in the diet simultaneously improve plasma alpha- tocopherol concentrations and reduce plasma lipids. J Am Dietetic Assoc. 2005 March;105(3), 449-454. 2005. PMID:15746835.
- Jenkins DJ, Kendall CW, Josse AR, Salvatore S, Brighenti F, Augustin LS, Ellis PR, Vidgen E, Rao AV. Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr. 2006 Dec;136(12):2987-92. 2006. PMID:17116708.
- Jenkins DJ, Kendall CW, Marchie A, Faulkner DA, Josse AR, et al. Direct comparison of dietary portfolio vs. statin on C-reactive protein. Eur J Clin Nutr. 2005 May 18; [Epub ahead of print]. 2005. PMID:15900306.
- Jenkins DJ, Kendall CW, Marchie A, Faulkner DA, Wong JM, et al. Direct comparison of a dietary portfolio of cholesterol-lowering foods with a statin in hypercholesterolemic participants. Am J Clin Nutr. 2005 Feb;81(2):380-7. 2005. PMID:15699225.
- Josse AR, Kendall CW, Augustin LS, Ellis PR, Jenkins DJ. Almonds and postprandial glycemia–a dose-response study. Metabolism. 2007 Mar;56(3):400-4. 2007. PMID:17292730.
- Kelly JH Jr, Sabate J. Nuts and coronary heart disease: an epidemiological perspective. Br J Nutr. 2006 Nov;96 Suppl 2:S61-7. 2006. PMID:17125535.
- Lamarche B, Desroches S, Jenkins DJ, Kendall CW, Marchie A, Faulkner D, Vidgen E, Lapsley KG, Trautwein EA, Parker TL, Josse RG, Leiter LA, Connelly PW. Combined effects of a dietary portfolio of plant sterols, vegetable protein, viscous fibre and almonds on LDL particle size. Br J Nutr. 2004 Oct;92(4):657-63. 2004. PMID:15522135.
