Why It’s A Smart Choice
Nut and seed butters are a great alternative to peanut butter. I love peanut butter and it does have nutritional benefits but it is high in omega 6 fatty acids. For most people the ratio of omega 6 to omega 3 in their diets is too high. This imbalance can lead to inflammation in the body.
So, change things up occasionally with some other butters!
Coconuts for Weight Loss?
65% of the fats in coconut are medium chain saturated fats. The research showing that saturated fats are bad for cardiovascular health have primarily looked at long chain saturated fats. The way the human body absorbs and handles the medium chains is entirely different. This difference can have a huge impact because these fats are readily available for fuel and more difficult to turn into storage fat.
This study took two groups of overweight individuals and put them on calorie-controlled diets. One group ate 12% of calories from coconut oil and the other 12% from olive oil. This was the only difference between the two diets. After the 16 week study, the coconut oil group lost an average of 7 lbs while the olive oil group lost an average of 3 lbs.
Additionally, the medium chain saturated fats do not have a negative impact on cardiovascular health, may preserve cognitive health, and have anti-viral & anti-bacterial power.
Cashews: nutrition powerhouse
Cashews are jam-packed (or should I say butter-packed?) with healthy diet essentials: fibre, protein, monounsaturated fats, anti-oxidants, and minerals such as magnesium and zinc. Nuts are a staple in the Mediterranean diet, a pattern of eating that has been shown to have numerous benefits, especially for heart health.
If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram! I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.
Coconut Cashew Butter
- 2 cups flaked coconut (unsweetened)
- 1 cup cashews
- Place the coconut and cashews in a high speed blender or in a food processor.
- The mixture will start off chunky but with increased blending, it will turn into a smooth butter.
- Check the manufacturer’s manual for your machines specific instructions on processing nuts. Be careful not to overheat your machine!
- This nut butter will keep longer in the fridge but it will be rock hard. Scoop some out and soften in the microwave prior to using!
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Made this today it’s so good! I added one tablespoon of coconut oil when processing and it was so tasty with a banana
Mmm, I love the idea of eating it with a banana! Thanks for the review and suggestion!
This looks amazing. I have store-bought coconut butter already, and was wondering how much to use for this recipe?
That’s a good question! I would say about half and half.
Sounds delicious! How long is it good for?
It will stay good in the fridge for several weeks!
What kind of things do you put these butters on? I have a 4, 3, and 10 month old.
I put a thin smear on toast or crackers, stir some into oatmeal or yogurt, and use them as a dip for celery or broccoli!
Just made this! It is super yummy!
Awesome! Thanks for the feedback.
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At first I thought I would just have finely chopped nuts, but patience pays off and now it’s butter! I used roasted but unsalted cashews, and unsweetened coconut chips that Sprouts sells. A little touch of honey is nice in it too. Never did go completely smooth like yours looks, but has the consistency of almond butter I’ve bought. Which is fine with me, because I like a little texture.
I love when readers tell me how things go with the recipes! Thanks for the tip about the honey. Sounds delicious!
Oooh this look mighty tasty!
Delicious, nutritive and easy to make, I might just have to give this recipe a try! 🙂
Let me know what you think of it after you make it!
I haven’t tried coconut cashew butter yet, but I love both of them individually so I can only imagine how delicious this is! I’m all about the healthy fats!
I love all nut butters but I have yet to try cashew butter. Must make ASAP
The cashew/coconut combo is great!
You can’t make me any happier with this butter 🙂
Haha! Glad to have made you happy.
This sounds yummy. Thanks for the recipe. I hope my kids will give it a try.
It has a nice, light taste! I’ve added it to my toddler’s breakfast oatmeal and he’s really enjoyed it!
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Did you use raw or salted cashews?
I used raw and unsalted but either kind would work!