Wed May 17, 2017

May 17, 2017

OTM x 15
1 - Deadlift x 10 @ 50%
2 - Burpee bar hop x 10
3 - HSPU x 10

 

3 x 1min Assault bike. rest as needed between.

--------------------------------------------

HOMEMADE ALMOND BUTTER

 

by Coach Courtney, RD www.vitalitynutrition.ca

 

Patience, a food processor, and almonds are all your need to make your own almond butter. Patience is a key ingredient and you will find that your food processor will be running for a long time! After about 20 minutes of consistent processing, just before you think you’ve failed the homemade almond butter recipe, magic will happen. This method can be used for any type of nut. I would recommend experimenting with different flavours. Try adding:

  • Maple syrup

  • Coconut oil

  • Honey

  • Vanilla

  • Cinnamon

  • Cocoa powder

  • A pinch of salt! 

If you can find your almonds on sale, it is much cheaper to make your own almond butter compared to purchasing it at the grocery store. 

Ingredients:

  • Almonds

Adjust quantity based on the amount you want to make - I suggest at least 3 cups to ensure there is enough to keep it moving in your food processor.

Directions:

  1. Preheat oven to 350F

  2. Roast the almonds for 15 minutes (flipping halfway through). You could skip the roasting step but I find that roasting the almonds releases the oil so that the almonds process more easily.

  3. Add the almonds to your food processor. You will have to let them process for 10-15 minutes until the nuts breakdown into butter. Note: at first it will turn into a "nut mill” or “flour" but eventually the oils will release and you get a nice smooth texture (it does take some time, so be patient!).

  4. The ground almonds will start to collect around the edges of the bowl. Stop and scrape down the sides every few minutes to ensures the almonds blend evenly.

  5. As the oils are released from the almonds, they’ll start to stick together and form a large mass that moves around the bowl. You’re almost there!

  6. Continue to blend until smooth!

  7. If you wanted to, you could experiment with fun flavours. Try adding maple syrup, coconut oil, honey, vanilla, cinnamon, cocoa powder, or a pinch of salt. You can even use different nuts like cashews, pecans, macadamia, etc.

Nutrition Facts

Serving Size: 1 tbsp (15g)

Calories: 96

Carbohydrates: 3g

Fibre:  1g

Protein: 3g

Fat: 9g

 

 

 

 

 

 

 

 

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