Today is a National Day – I’m going NUTS!

Over nut butter that is!


Today also kicks off National Nutrition Month 🙂 A month close to my heart.

Creamy, chunky, salty or sweet — peanut butter has a place in most everyone’s heart. Peanut butter is made primarily from dry roasted peanut (actually a legume and not a nut) and provides protein, vitamin B3, vitamin E, magnesium, folate and dietary fiber.

One tabelspoon offers a fair amount of protein (about 4 grams), a low dose of carbohydrates and a good amount of healthy fats (mostly polyunsaturated and monounsaturated).  I’m always ready for anything that gives me a reason to eat nut butter. I prefer chunky almond butter, but my husband likes creamy peanut butter better so we always have both on hand.


I like to add a sprinkle of chia seeds and hemp seeds into my peanut butter mix and spread on flax-seed toast or sliced apples and even cold, crisp celery sticks.

Making your own nut butter is the best! Not only can you regulate what you put in your recipe, but you can feel good about making a batch of this delicious spread with clean eating ingredients. It’s really quite easy if you have a food processor or blender that will do the work for you. I haven’t tested this in my Vitamix yet…you better believe a recipe will be coming soon.

This recipe was inspired by “Oh She Glows” and adapted by me:


*2 cup raw almonds, unsalted

*3 tbsp hemp seeds

*2 tbsp chia seeds

*3 tbsp pure maple syrup

*1 tsp ground cinnamon

1/2 tsp kosher salt, or to taste


1. Preheat oven the 300. Line a baking sheet with parchment or a non-stick mat. In a large bowl mix together the almonds, hemp seeds and maple syrup. Spread out almond mixture onto baking sheet and bake for 25-30 minutes, stirring once halfway through.

2. Remove from over and allow almond mixture to cool. Place in food processor and process for about 10 minutes. Yes, this requires more time than any other nut butter recipe, but let me tell you it’s worth it. Make sure to stop and scrape the bowl every 30-60 seconds as needed. When the mixture is creamy and thin, mix in the chia seeds, salt and cinnamon and process until mixed well.

3. Pour into a container and enjoy. You can stir in extra chopped nuts (about 1/2 cup) for a chunky texture. Makes about 1 and 1/4 cups. Store at room temperature.


How Can I Eat Peanut Butter but Still Watch my Waistline?

If you enjoy nut butters as much as I do – you might know that the calories can add up very quickly. I’m also a huge fan of PB2. It’s a powdered peanut butter that is 85% less fat and calories than traditional peanut butter. Ingredients = peanuts, salt and sugar. With only 3 ingredients this jar of goodness is a food lovers dream.

I’ll be the first to tell you that as a Dietitian I was at first skeptical. It’s all natural with no additives. I gave it a try and it was love at first bite! The taste is not 100% real peanut butter, but it does the trick when you’re having a craving and it keeps my waistline tight 🙂


Enjoy some peanut butter today, but keep it to one serving a day (2 TBSP) and serve it with fresh fruits, vegetables or whole grain breads and crackers.

Have any of you ever tried PB2 before? What did you like about it or what did you not like? Let’s get the conversation started!

Author: Katie

Hi! I'm Katie, Registered Dietitian and Certified Diabetes Educator. This website it dedicated to those looking to heal their bodies from the inside out - and it all starts with balancing out your blood sugar. Let's heal disease together one plate at a time.

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