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Healthy Recipe: Walnut, Hemp Seed & Coconut Butter

February 14, 2017
Healthy Recipe: Walnut, Hemp Seed & Coconut Butter

The following is a guest post by Lauri Bunting:

Eating is one of the great pleasures of life. Not only can food dazzle our taste buds, but it also has an amazing capacity to nourish, heal, energize, and support the proper functioning of our minds and bodies. For my kitchen creations to be deemed a success, they must be delicious, nutritious and simple. There are only so many hours in the day and so many things to do beyond standing in the kitchen! 

I also try to stay as close to nature as possible and create my own fresh versions of popular items in the store. For example, I like to make my own nut butters. Because of the high healthy fat content in nuts and seeds, they tend to go rancid easily.  I use fresh, high quality, and raw ingredients to insure optimal taste and nutrition. Once made, I pack the nut butter into a jar and store in the refrigerator.

Contrast is a key component in recipe creation. In the case of Walnut, Hemp Seed & Coconut Butter (WHC Butter, recipe below), there is a subtle sweetness with a hint of salt, and a delightfully creamy texture with a touch of crunch.

Aside from the sensory delight of WHC Butter, each bite delivers a blast the almighty Omega 3 fatty acids, thanks to the walnuts and hemp seeds. Among the long list of health benefits, Omega 3s reduce inflammation, balance blood sugar, support cardiovascular health, sharpen your mind, boost your mood, and give skin that healthy glow.

Coconut and coconut butter provide another great fat that serves as an excellent source of energy. Unlike most fats, this medium-chain fatty acid is burned similarly to carbohydrates. In fact, including coconut butter in your diet actually trains the body to burn fat for energy rather then tucking it away for storage in those dreaded pockets beneath the skin. This slow-burning fuel helps to stabilize blood sugar and prevent the typical post-carb crash.

WALNUT, HEMP SEED & COCONUT BUTTER (WHC Butter)
2c. walnuts
1/2 c. hemp seeds
2 T. coconut butter or coconut cream
1/4 t. sea salt
1/4 c. coconut flakes
1/4 c. currents

Blend the walnuts, hemp seeds, coconut butter and salt in a food processor until creamy. Then, add the coconut flakes and currents and pulse until well integrated into the nut butter yet maintaining some texture.

DELICIOUS BITES
WHC Butter can be enjoyed many ways! Here are some ideas to get you started.

WHC Butter & Berries on Toast:
Spread on a piece of toast and top with some fresh berries. 

WHC Butter & Veggies on Toast:
Spread on a piece of toast and top with some shredded carrots, arugula and sliced avocados.

WHC Butter Quesadilla:
Spread on a brown rice tortilla and top with sliced apples. Fold in half.

WHC Butter Stuffed Celery:
Wash and de-string a celery stalk and cut into 3- to 4-inch pieces. Spread with WHC Butter. 

WHC Power Balls:
Add cacao nibs to WHC Butter and roll into balls. Store in refrigerator or freezer.

Favorite Gluten Free Breads and Tortillas (Available at Atkinson’s):
Simple Kneads Cashew Bread and Almond Bread
Food For Life Rice Tortillas

Lauri Bunting is a Zenergy yoga instructor and vegan chef.  She is available for private sessions on the yoga mat and in the kitchen. Check out her website for her yoga schedule and follow her on Facebook for more raw vegan recipes. 


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