Peanut Butter – A Healthy Breakfast Recipe By Ms. Amrutha Gowri, Dietician

Peanut Butter – A Healthy Breakfast Recipe By Ms. Amrutha Gowri, Dietician



Time taken : 10 – 12mins

Yields: 3/4 cup

Here is what you will need:
  • 1 cup Roasted & skinned peanuts
  • 1/2 tsp Salt
  • 1 tbsp Honey
  • 1 tsp vegetable oil ( optional )
Method of making a healthy breakfast recipe:

Mix everything in a blender, and grind till you attain the desired consistency. Do not give up on the way. You will definitely reach at the right texture in 10 to 12 mins.

  1. Roast 1 cup peanuts. Dry or in 1/2tsp oil (Roasting in oil gives a little more flavor, but choice is yours)
  2. Cool the roasted peanuts on a plate for about 5 min. Once cooled, take handful by handful, rub between your palms to de-skin them.
  3. Grind together with 1/2tsp salt, 1 generous tsp honey to a coarse powder.
  4. Add oil little by little and blitz. Scrape from sides and bring to center. Repeat this till you get your desired consistency.

Refrigerated, it’s good for 1 month.

This is such a simple dip to make. It takes 5 minutes to make a whole jar which will last you for months. We have been crushing nuts and eating their paste for ages. The Aztecs are known to have used peanut butter. When peanuts are blended, they crumble into a powder. A bit of oil added makes them into a paste. Salt and sugar spice it up a bit. Salt & sugar also act as preservatives. You can blend in chilies or your favorite spices to make it sweet or spicy.

This butter is an  healthy breakfast recipe and a complete hunger solution. Mixed with some milk powder, it is used to treat acute malnutrition.

By blending it longer or shorter you get a creamy or a crunchy dip, both delicious. It is surprising why Indian cuisine ignored this theme. The closest equivalent we have is the Chutneys, which is a heavily spiced version. The West embraced this wholeheartedly and consumes tons of it. A variant, the sesame butter is the heart throb of the Middle East.

You can use the same core recipe to make your favorite nut butters. Do it with hazelnut & chocolate and you don’t even need to buy Nutella anymore!

The uses are limited only by your imagination. The most common use is as a spread or dip. But you can use them as stuffing, frosting, blend them into shakes or even eat it straight, as I did!

Also we have another educative blog post for you, about  “Top 5 home treatment or remedies to prevent allergies”

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