Eating a healthy, balanced diet is essential for overall wellbeing. One way to ensure that you are getting the right mix of vitamins and minerals is to include nutritious snacks in your daily routine. Whole30 nut butter is a great way to get protein, healthy fats and other important nutrients into your diet.
This article will explore the benefits of adding Whole30 nut butter to your diet, as well as provide ideas for adding this tasty snack to your meal plan.
What is Whole30?
Whole30 is a nutritional program designed to change how you feel, look and live. It eliminates certain foods from your diet, such as added sugar, dairy, legumes and grains for a period of 30 days. This program helps reset the way your body works by removing inflammation-causing culprits like high fat diets, processed food and refined carbohydrates. During this time period, you can reintroduce these eliminated food groups in order to better understand which ones may have been contributing to your health issues.
Nut butter can be an important part of following the Whole30 nutrition plan. While it does involve eating natural sources of fats and proteins, careful attention must be paid to avoiding added sugars or other processing that may have taken place with store bought nut butters. As part of Whole30 protocol, it’s important that all foods consumed are free from additives or non-compliant ingredients. Thus, it’s best to make nut butters yourself or purchase those found at quality grocery stores or online retailers that provide detailed ingredients lists and nutrition facts labels on their products.
Benefits of Whole30
The Whole30 program is a dietary cookbook and lifestyle action plan designed to help people attain better physical, mental and emotional health through simple, healthy eating. It is a thirty-day elimination diet that requires the elimination of certain food groups like dairy or grains, leading to healthier eating habits. One of the foods that can be consumed on the Whole30 diet is nut butter.
Nut butters offer several nutritional benefits while still tasting delicious and satisfying your cravings. In addition to providing essential vitamins and minerals, they are also full of healthy monounsaturated and polyunsaturated fats, making them an integral part of the Whole30 diet. They are high in fiber, low in saturated fat and contain various combinations of protein, carbs, minerals and vitamins like copper, selenium and vitamins B1-B6 which promote good health.
By choosing nut butters free from added sugars or oils during a Whole30 challenge you will reap considerable Health Benefits from its nutrients; including:
- Increased energy levels due to carbohydrates;
- Improved digestion from dietary fiber;
- Protection against heart disease from monounsaturated fats;
- Cancer prevention from antioxidants;
- Potential relief for Alzheimer’s disease;
- Lower cholesterol levels; and
- Weight loss due to its low calories.
When it comes to preparing Whole30 compliant nut butter, you will need to choose the right ingredients. This nut butter is particularly special in that it has to meet very strict requirements in order to be considered Whole30 compliant. You’ll need to have ingredients that meet the Whole30 guidelines in order to make a delicious and nutritious nut butter.
Here is a comprehensive list of ingredients that you will need for a Whole30-friendly nut butter:
- Nuts (almonds, cashews, walnuts, etc.)
- Seeds (sunflower, pumpkin, chia, etc.)
- Organic Coconut Oil
- Organic Maple Syrup or Honey
- Sea Salt
- Vanilla Extract
Nut butters, including almond butter, peanut butter, cashew butter and macadamia nut butter, can be selected as an ingredient when following the Whole30 program. It is best to select a nut butter that has minimal ingredients and no added sugars.
- Almonds: Almonds are the most common nut used in nut butters and provide a unique flavor and texture to any recipe. Look for an unsalted raw almond that has not been roasted or processed with added sugar or oils.
- Peanuts: Peanuts are another great choice for adding healthy fats and protein to your meals. Unsalted peanuts are preferable as they contain fewer calories than salted peanuts. However, if you prefer salted peanuts it is important to check the nutrition labels for sodium content.
- Cashews: Cashews provide a nutty flavor with a slightly sweet taste that pairs well with sweet fruits like apples or pears, in addition to savory dishes like stir-fries. Cashew butters come in creamy varieties which makes it ideal for spreading over toast or crackers. Look for unsalted varieties and make sure there are no added sugars listed on the label either!
- Macadamias: Macadamia nuts yield a rich, creamy flavor that pairs well with dark chocolate recipes or savory sauces or toppings. These nuts are relatively high in fat content so watch your portion size when consuming these nutritional treats! Try looking for an unsalted version of this richly flavored nut butter if you want to keep things low-calorie without sacrificing flavor!
Nutritional yeast, sometimes referred to as “Nooch,” is a type of inactive yeast most commonly found in the form of flakes. It’s popular among plant-based eaters as it’s packed with protein, B vitamins, and minerals. It has a cheesy flavor, which can be used to season foods such as popcorn and potatoes.
Whole30 nut butter is a delicious and convenient way to get that nutty flavor you love without any added sugars. Nutritional yeast has been added for even more nutritional benefits—not to mention a slightly cheesy flavor with hints of nuts and salt that make this spread irresistible. Made with simple ingredients like almonds for deliciousness with no added preservatives or oils, this Whole30 approach is sure to make you smile. Enjoy your nut butter stirred into smoothies or spread onto apples for a healthy snack!
Coconut Aminos is an alternative soy sauce produced from the sap of the coconut tree. It is made from the fermented sap of a coconut palm and sea salt, so it’s Whole30 compliant and also vegan and gluten-free. It has a salty flavor with hints of sweetness, making it a delicious addition to your homemade condiments or even as a topping for cooked vegetables or grains.
Coconut aminos are rich in 17 essential amino acids, minerals and vitamins, making them an excellent way to add nutrition to your nut butter spread. They also impart an umami taste which helps balance out other flavors like garlic, honey or chili flakes. When using coconut aminos in your recipes that call for soy sauce, use about 1/3 less than called for – coconut aminos are much thinner in consistency due to its natural sugar content so you may need more liquid than normal if you’re using it as a replacement for soy sauce.
Lastly, store your coconut aminos in the refrigerator – like all unrefined oils and vinegars, they can develop off-flavors if left at room temperature for too long.
Sea salt is a common ingredient used in many Whole30-approved recipes, including nut butter. It adds flavor and accents the sweetness of the nuts, as well as contributes to the overall texture by helping to blend all of the ingredients together.
Sea salt can be found at most markets or specialty health food stores and can vary in consistency from fine-grain to large clumps. Generally speaking, sea salt is slightly less salty than regular table salt and is harvested directly from oceans, lakes or salts beds. It contains minerals such as magnesium and calcium, which impart a unique flavor nuance that can be important when trying to achieve a specific taste.
When making your own nut butter with sea salt, remember that it’s best to er on the side of caution rather than too much – using too much will overpower the other ingredients in your mixture, resulting in a salty nut butter that might not be very pleasant for eating! You should also take note of your individual tastes – some people may prefer more or less salty nut butters.
Making your own whole30-compliant nut butter is a great way to enjoy a tasty, healthy snack while following the whole30 program. Preparing your own nut butter is easy and cost-effective. Plus, you get to control what goes into the mix, allowing you to choose healthy fats and avoid unhealthy additives.
In this article, we’ll discuss the steps for making your own whole30-compliant nut butter:
Gather all ingredients
Gathering the ingredients for whole30 nut butter is a simple task. You will need:
- 1 cup of your favorite nuts (preferably organic, if possible)
- ½ teaspoon of pure vanilla extract or your preferred flavoring.
Feel free to use either raw or roasted nuts, depending on your preference. Additionally, if you like a well-textured butter, you can opt for lightly salted nuts; otherwise unsalted is recommended. Make sure to have a food processor on hand as it will be used to turn the ingredients into a creamy nut butter!
Making your own nut butter is incredibly easy and is a great way to include healthier, more nutrient-dense ingredients that traditional store-bought brands may not have. Once you have gathered your ingredients, you will be ready to blend your nut butter.
To get started, take a food processor and add the dry ingredients – such as nuts, seeds and spices – and blend until the mixture becomes crumbly. Then add in the wet ingredients – such as oil or honey – and process for one minute on high speed. This will create a thick paste across the inside of the bowl. Stop processing once this happens and use a rubber spatula or spoon to scrape down the sides of the bowl every 30 seconds as you continue to process in high speed for an additional two minutes. The nut butter should be smooth but left with some crunch if that’s preferred. Lastly, taste test it to adjust any flavors if needed before transferring into a jar or container with an airtight lid. Enjoy!
Adjust seasonings as desired
Once the nut butter is made, you can adjust the flavor to your preference by adding additional spices such as sea salt, ginger, garlic powder, and freshly ground black pepper. Depending on the type of nut, you can also add cinnamon or other sweeteners such as maple syrup or honey. Be sure to give all of your modifications a good stir before tasting.
You can also try experimenting with adding more whole nuts for texture, or for a creamier consistency, add a tablespoon of fat-rich oil such as almond oil or macadamia nut oil. Coconut butter or coconut oil are also great additions to nut butters if you are looking to add a touch of sweetness. Lastly, if you would like your nut butter to be slightly smoother and creamier you can try blending it in a food processor until completely combined. Enjoy!
Whole30 nut butter is a great way to add some extra flavor and nutrition to your meals. It can be used to spread on toast for breakfast, mixed into a smoothie for a midday snack, tossed with a salad for a light lunch, or slathered onto grilled veggies for dinner. With its versatile flavor, there are plenty of creative ways to use this nut butter. Let’s explore some of the best serving suggestions:
Spread on toast
Toast is the perfect way to bring out the natural flavors in coffee. Whether it’s a light roast or a dark roast, spreading some espresso or cappuccino butter on a piece of toast is an easy way of bringing out the best from every grind.
Light roasted coffees can often bring out more delicate flavors when spread on toast – think of blueberries, plums, bananas and other lighter fruits. Meanwhile, darker roasted coffees give off a nuttier flavor along with hints of chocolate and caramel that you might enjoy spread on toast too.
No matter which type of coffee you choose, remember that half a tablespoon should be enough for one slice of toast – spread it lightly to retain maximum flavor and nutrition!
Use as a dip for vegetables
Whole30 nut butter is a delicious and healthy alternative to traditional nut butters that provide all the health benefits of nuts while avoiding added sugars, emulsifiers, and preservatives. It makes the perfect spread for toast or crackers, and even better as a dip for these nutrient-packed vegetables.
Vegetables are naturally low in calories, fat, sodium and sugar – making them a great snack to have on hand when you’re trying to lose weight or maintain health. Vegetables like carrots, celery and bell peppers are ideal dippers due to their crunchy texture and mild flavor. To get maximum enjoyment out of your dip session, be sure to select the freshest veggies possible – look for vibrant colors and firm textures without any bruises or signs of wilting!
Try some of our favorites with Whole30 nut butter:
- Baby Carrots: With their sweet flavor and crispy texture, baby carrots are great for dipping! Just make sure you’re not overdoing it on servings — try sticking with 1/2 cup per person max.
- Cucumber Slices: Thin slices of cucumber add melon-like flavor to your dip session! Cucumbers boast 95% water content which makes them super hydrating along with being anti-inflammatory.
- Bell Pepper Strips: Fresh bell pepper strips can be cut in short order with a kitchen shears (kitchen scissors). Their crunchiness works especially well when paired with creamy nut.
Add to smoothies
Adding nut butter to smoothies is an excellent way to add flavor, nutrition and a creamy texture. Nut butters make a great addition to protein shakes or other nutritious smoothies. They’re also dairy-free and make for a perfect option for those on Whole30, since it does not contain any added sugar or salt. When adding nut butter to your smoothie, consider using a ratio of one tablespoon of nut butter per one cup of liquid (whether it’s water, milk, or non-dairy milk). Experiment with pairing different combinations of fruit, vegetables and flavourings with your nut butter.
Here are some easy ways to get started:
- Mix two tablespoons of peanut butter with one banana, ½ cup frozen berries and 1 cup coconut milk for a tropical twist that’s sweet and filling.
- Add almond butter and cinnamon to almond milk with ice cubes or frozen banana slices for an energizing morning treat.
- Combine two tablespoons macadamia nut butter with 2 carrots, ½ cup mango chunks and ½ cup almond milk for an energizing snack that packs in the veggies!
- For something savory yet sweet add cashew or walnut butter with celery sticks or red bell peppers plus a sprinkle of sea salt – you can also add garlic powder if you like.
- Finally try this simple yet satisfying blend of tahini (sesame seed) butter plus frozen cauliflower florets, blueberries and almond milk! Blend all ingredients together until creamy then enjoy!
When it comes to nut butter, storage is an important factor. It’s important to keep it in a cool, dry place and away from direct sunlight. This will help to preserve the quality of the nut butter and make sure it has a longer shelf life.
In general, nut butter should be stored in a sealed container in the pantry or stored in the refrigerator if you won’t be using it for awhile. Let’s explore some other ways to store Whole30 nut butter:
Refrigerate in an airtight container
When storing nut butter, it’s best to keep it in a cool, dark place or ideally the refrigerator. Storing nut butter in an airtight container will help keep it from going bad and extend its shelf life. Most nut butters can last for months if stored properly, however refrigeration is suggested. Refrigerated nut butters should be eaten within 4-6 months of purchase. This is particularly true if the product contains no added preservatives or oils, which help extend its shelf-life.
Before consuming your nut butter, make sure to check the expiration date printed on the jar or container. If you want to ensure that your nut butter stays fresh longer, make sure you only buy as much as you need and store any remaining portion in your refrigerator right away after opening. To get the most out of your product always use fresh when possible!
Consume within one week
When it comes to storing Whole30 approved nut butters, many factors can influence the shelf-life of the product. Following these key tips will help you get the most out of every jar:
- Try to consume your nut butter within one week after opening for optimal quality. Nut butters generally have a longer shelf life than other condiments, so don’t worry if you can’t finish an entire jar in a few days.
- Keep your nut butter stored in a cool, dry place away from sunlight and heat sources whenever possible. Exposure to direct sunlight and/or warmth can contribute to a shortened shelf life of your product.
- Make sure to research the specific ingredient list of every product you purchase since some may contain oils that will significantly decrease the shelf life of your nut butter.
- Once opened, store in a sealed or tightly covered container or jar with no air gaps when not using it – bacteria and oxidation occur faster if there is air present near the nut butter!