5 Healthy Butters That You Can Enjoy Any Day
The advantage of preparing our own butters at home is that we make sure that they do not contain additives and that they are made entirely by hand.
Until a few years ago, the consumption of butters was highly questioned within healthy eating plans, since they tend to have a high calorie index. Although this is true, it is currently shown that its moderate intake is beneficial and does not pose a risk of weight gain.
One of the most popular butters is the one that comes from raw cow’s milk, but there are also other interesting alternatives that can bring more benefits. This is the case of the 5 recipes that we want to share below. They will allow us to enjoy this delicious food without running the risk of damaging our health.
Its qualities are based on its contribution of essential fatty acids, in addition to a significant amount of vitamins and minerals. Enjoy them!
Healthy butters
The following butters will be positive for health as long as they are introduced in the context of a balanced diet.
1. Hazelnut butter
This delicious alternative to conventional butters has a very pleasant flavor, perfect to enjoy for breakfast with cookies or bread.
Contains:
- Vitamin E.
- Type B vitamins: B2, B3, B6, B9.
- Minerals such as potassium, phosphorus, and iron.
- Carbohydrates and proteins.
Keep in mind that vitamin E has been shown to act as a powerful antioxidant, reducing the risk of illness in the medium term.
Ingredients
- 1 cup of toasted hazelnuts (130 g).
Preparation
- Put the hazelnuts in a blender until they turn into a cream.
- To facilitate the blending, it is advisable to take breaks.
- It will take us between 8 and 10 minutes to obtain a paste of adequate consistency.
- Finally, you can store it in a glass jar.
- Keep it in the fridge for up to 4 weeks.
2. Pumpkin butter
Pumpkin is one of the most delicious, kind and complete vegetables that can be found. It is rich in vitamins, minerals and antioxidants that strengthen the body’s defenses while preventing disease.
This butter made with its pulp is a very healthy and nutritious option. It is lower in fat and can be combined with other foods. Keep in mind that it provides potassium, a mineral capable of regulating blood pressure, according to a study published in the International Journal of Cardiology.
Ingredients
- 1 cup of pumpkin puree (200 g).
- 1 cup of homemade peanut butter, without sugar or salt (200 g).
- 2 teaspoons of spices (ginger, cinnamon, nutmeg, cloves).
- 4 tablespoons of pure honey (100 g).
Preparation
- Put all the ingredients in a blender and beat as long as necessary to obtain a lump-free mixture.
- Put the product in sterilized jars and store it in the refrigerator to last longer.
3. Peanut butter
This type of butter is perhaps one of the most popular and used throughout the world. It is a healthy choice that is characterized by a very pleasant flavor that goes very well with sponge cakes, cookies and many other preparations.
It contains essential fatty acids, antioxidants and vitamins that participate in the reduction of oxidative stress.
In addition, it is very easy to prepare and can always be kept on hand for a healthy, nutritious and simply delicious snack.
Ingredients
- 3 cups of natural peanuts (450 or 500 g).
How to prepare it?
- Place the peanuts in a food processor to beat until you get a lump-free, oily cream.
- On a powerful processor it can take up to 10 minutes.
- When it’s ready, store it in a glass jar and store it in the refrigerator.
4. Coconut butter
Coconut butter has become one of the substitutes for other vegetable fats that all they do is cause difficulties in the body.
It has a very pleasant taste and is usually perfect for many other recipes that call for butter. It is rich in medium chain fatty acids that are more easily metabolized compared to other varieties.
Additionally, it provides antioxidants and many nutrients that protect health. There is evidence that coconut lipids protect against cardiovascular problems.
Ingredients
- 4 cups of dehydrated coconut (200 g).
Preparation
- Put the coconut in the blender, making sure it covers a little more than half of the container.
- Start beating and leave it for 8 or 10 minutes until the cream forms.
- You can store it in the refrigerator or at room temperature.
5. Almond butter
Almonds are part of those nuts that can complement the diet thanks to their richness in healthy fats and antioxidants that help fight free radicals.
This butter is very easy to make and represents a great way to take advantage of the benefits of these fruits to take care of yourself.
Ingredients
- 2 cups of almonds (310 g).
- 1 pinch of salt.
Preparation
- Preheat the oven to 200 ºC.
- Next, put the cleaned almonds on a tray and take them to the oven until they are well browned.
- When they are toasted, let them cool for a few minutes and take them to the food processor.
- Add a little salt and beat for 5 to 15 minutes until you get the butter.
- Pour it into a jar and enjoy it.
Make healthy butters
All these butters are delicious and can be eaten during breakfast or as a side in those moments when hunger strikes. They are very beneficial, as long as you know how to measure their consumption. How to prepare it?
