Making your own peanut butter might sound like a mission, but it’s really not. With just a few easy steps, you can whip up a no-sugar, no-salt version packed with the protein your body needs.
Whether roasted, boiled, or ground, peanuts are a heart-friendly snack that can help with inflammation, digestion, and more. But it’s all about what you pair them with.
A combo like peanut butter and apple slices can do wonders – way better than spreading it on overly processed bread. And that’s just the beginning.
Making peanuts pop in the kitchen
Chef Athi Ntwakumba, co-founder of Thyme with Chefs, says that when it comes to peanut recipes, it all starts with the ingredient list. “Ideally, you want it to say just one thing: peanuts. No added extras. That’s when you know it’s a healthier option.”
He explains: “No added sugar, no artificial flavours, no preservatives. The only thing I can tolerate is a bit of salt – and even that should be minimal.”
He adds that it’s easy to be drawn in by fancy packaging, but the real trick is choosing dry-roasted peanuts, or buying them raw and roasting them yourself. “That way, you control what goes in.”
He also suggests going for vacuum-sealed or airtight containers to keep your nuts fresh and crunchy.
“Something many people forget is checking the expiry date. It seems like a no-brainer, but we often overlook it, especially with nuts.”
Chef Athi Ntwakumba
When it comes to how to use them, he says it depends on what you’re pairing them with. “Nuts are incredibly versatile. You can throw them into almost any dish. I even blend them into curries for a rich, nutty flavour.”
But his top favourite? A fresh salad. “Add some roasted peanuts for crunch – it really brings all the textures together.”
A homemade guide
Chef Anele Jili, from Dundee Battlefields in KwaZulu-Natal, shares with Health For Mzansi that if you’re into making things from scratch, peanut butter is one of the easiest things you can do yourself.
“Start with fresh, quality peanuts for the best flavour,” she says.
“If it turns out a bit too thick, just add a little peanut or coconut oil to get the right consistency.”
She also points out that homemade peanut butter tends to be a bit coarser than the store-bought kind, and that’s part of the charm.
Jili suggests that you can always mix in some honey, cinnamon, or even a few chocolate chips for something different.
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Superfood for your heart
Cari Erasmus, a registered dietitian with the Heart and Stroke Foundation South Africa, says peanuts are energy- and nutrient-dense foods rich in fat, protein, carbohydrates, fibre, vitamins, minerals, and phytochemicals, making them a valuable source of energy and essential nutrients.
She explains that one hundred grams of peanuts provide approximately 25% protein, 50% fat, and 8% fibre, as well as essential vitamins and minerals like thiamine, niacin, and vitamin E.
“They [peanuts] contain all 20 amino acids, including arginine, and are also a good source of dietary fibre, which promotes digestive health and supports healthy blood sugar levels.”
She adds, “Peanuts are rich in vitamins and minerals, such as vitamin E, B vitamins, iron, zinc, potassium, and magnesium.”
“Consuming peanuts with their skin is recommended due to the high concentration of bioactive ingredients.”
Dietitian Cari Erasmus
Erasmus notes that peanuts are rich in unsaturated fats, particularly monounsaturated fats (MUFA) and polyunsaturated fats (PUFA), which can help lower the risk of atherosclerosis, heart attack, and stroke.
Beware of peanut allergies
According to Shonisani Nephalama, the nutrition lead and registered dietitian with The Heart and Stroke Foundation South Africa, although peanuts are healthy, they can pose health concerns for people with allergies.
She explains that peanut allergy is a common and potentially life-threatening condition, with symptoms ranging from mild discomfort to severe reactions like anaphylaxis.
“The primary management strategy for peanut allergy is avoidance of peanuts and peanut products.
“Excessive consumption of peanuts can also lead to health issues due to their high fat and calorie content, potentially contributing to weight gain, obesity, and an increased risk of heart disease.”
Dietitian Shonisani Nephalama
She further explains that peanuts can be contaminated with aflatoxins, which are toxic compounds linked to an increased risk of liver cancer.
Some peanut products may also contain additives or preservatives that can be detrimental to health.
Enjoy them safely
Nephalama says peanuts might help with weight management, but the evidence is mixed. However, other research has found that nut consumption may not significantly impact body weight or composition.
“Eating peanuts regularly may help reduce the risk of cardiovascular disease by lowering blood cholesterol levels and blood pressure.”
She says, “To incorporate peanuts into a balanced diet, practice portion control, use them as a snack replacement, and add them to meals like salads, oatmeal, or yogurt.”
“Raw peanuts are higher in fibre and lower in calories, while roasted peanuts are slightly higher in fat and calories.”
Furthermore, she says peanut butter is higher in calories and fat due to added ingredients.
Nephalama advises avoiding peanuts that have added salt, sugar, and oils, such as palm oil and hydrogenated vegetable oils, which contain unhealthy saturated and trans fats.
Pumla’s Food: honey and olive oil peanut butter
Ingredients:
- 400g raw peanuts
- 1 tsp sea salt
- 2 tbsp raw honey
- 4 tbsp olive oil
- 2 Tbsp water
Method:
- Preheat your oven to 200°C.
- Spread the peanuts in a single layer on a rectangular roasting pan.
- Toast the peanuts in 5-minute intervals for 15 minutes, or until fragrant.
- Remove the peanuts from the oven and let them cool slightly.
- Place them on a tea towel and gently rub to remove the skins (be patient).
- Once cooled, transfer the nuts to a food processor or blender. Process without adding any oil initially, allowing the natural oils of the peanuts to be released. This process may take time, so do it in 5-minute intervals.
- After the first 5 minutes, the nuts will resemble fine breadcrumbs. Add the olive oil, sea salt, and honey. Process for another 5 minutes.
- If the paste is too runny, add water to thicken the peanut butter to your liking. The consistency and flavourings are entirely up to your personal preference, so feel free to adjust to taste.
Top Tip:
“My honey supplier, @thehoneyshack, recommends using raw creamed honey for the best results in peanut butter.”
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