Nut butters are one of those deceiving healthy foods. Yes, they can be good for you, but they are also very high in fat and calories that can quickly become not good for you when indulged in too frequently. The problem is: they are totally delicious and serving sizes are quite small. So if you are one of the many people out there looking for a more body-friendly way to enjoy nut butter, then you are in luck. [Quick Note: I'm not talking about mere calories here. It's important to keep track of them, but there is so much more that goes in to nutrition. Being high in calories doesn't make something "unhealthy" by default, and by the same token, making something low-calorie doesn't give you license to slather everything you see in low cal peanut butter. Moderation and awareness, as always, are key ]
There are some weirdo low-cal nut butters out there, and although it’s tempting to be able to slash the calories of peanut butter in half, I wouldn’t touch them with a ten foot pole.
Thankfully, none of us have to, thanks to a recipe that’s been circulating in the health and wellness blogosphere lately. The idea is simple: double the volume, slash the calories. The execution is just as simple: dilute nut butter with non-dairy milk, and extra seasonings if you feel so inclined.
That’s it. And it is sooooooooo good. Blending nut butter with milk makes it creamier and easier to spread, and adding vanilla, maple syrup, cinnamon, or honey makes it a super delicious topping for so many dishes and snacks.
Here’s Angela’s recipe from Oh She Glows:
Maple Cinnamon ABU (Gluten Free, Vegan)
Yield: Approx. 28 tablespoons or 1 and 3/4 cup
- 3/4 cup natural almond butter
- 3/4 cup vanilla almond milk
- 1 tbsp pure maple syrup
- 1/4 tsp ground cinnamon, or to taste
1. In a blender add your almond milk, followed by almond butter, maple syrup, and ground cinnamon. Blend until smooth. Store in the fridge in a sealed container. Makes 1 and 3/4 cups.
Nutrition Info per 1 tbsp serving: 45 kcals, 4 grams fat, 0.4 grams sugar, 1 gram protein, 2 grams carbs.
A similar non-creepy low cal peanut butter recipe comes from Chocolate Covered Katie. Instead of milk, she uses a banana. And if you stick this stuff in the freezer, you’ll get delicious PB-Nana softserve. Nice.
Banana Butter (Gluten Free, Vegan)
- 1 medium banana
- 2 to 4 tablespoons peanut butter, depending on how pb-y you like it (or almond, cashew, walnut butter, etc.)
1. Blend! Enjoy!
PS: Katie also created a wicked brilliant Coconut Butter recipe that is definitely worth checking out.
Calories per 1 tbsp. serving: about 40 calories