One of the ways that I process grief is that I become obsessed with getting nutrients into my body. When my grandma passed last month, it became a little out of control but during those few weeks, I started to think more about easy ways to make small changes to the foods I eat regularly that give them a little healthy kick.
For example, I’ve been adding finely chopped cooked spinach to everything I make with red sauce (which is a lot for this Italian girl!), and I’ve been roasting multiple types of veggies once a week to put on salads and over brown rice for the week.
But one of my favorite and, in my opinion, easiest, ways to get extra nutrients from food is through seeds. I sprinkle chia and flax seeds on just about everything I eat and I use sesame seeds on all of my dinner bowls (like Otsu, honey teriyaki chicken bowls, rice bowls with peanut sauce, and soba noodle salad).
I eat almond butter or peanut butter on apples for an afternoon snack almost every day and never thought to healthify that snack beyond sprinkling a few chia seeds on top.
But the other night I was reading Bon Appetit and I came across a recipe for “power butter” that made my mouth immediately water. I made it the next morning and have since finished not one but two batches!
I’ve been eating it on bananas and apples as a snack, spreading it on toast in for breakfast, drizzling it on yogurt for a great toddler snack, and literally just eating spoonfuls from the jar. It’s crunchy, sweet, salty, and so satisfying. It fills me up and delivers a ton of nutrient-rich ingredients while feeling like a treat. It only takes 5 minutes to make and you can eat it over the course of a week (if it lasts that long!).
You can also switch up the recipe easily. When I made it for the second time yesterday, I only had 1 cup of almond butter left so I subbed in peanut butter for the other 1/2 cup. You could also add flax seeds, sunflower seeds, or whatever you like! Swapping in honey for maple syrup would also be delicious if you’re not a maple fan.
The ingredients pack a real punch health-wise too…
Coconut oil is full of healthy fats that keep you fuller longer. It’s also great for your hair and skin.
Chia seeds are packed with omega-3 fatty acids and antioxidants and provide iron, calcium, and fiber to your diet.
Sesame seeds are a good source of healthy fats and a great source of plant protein.
Pumpkin seeds are high in antioxidants, magnesium, and zinc.
Power Butter Recipe
This original recipe is from Bon Appetit. I made a few changes like removing the hot pepper and using less oil for a thicker consistency
Power Butter Ingredients:
– 5 tbsp. virgin coconut oil or butter/ghee.
– ½ cup raw pumpkin seeds (pepitas). Both times that I’ve made this I only had roasted/salted pumpkin seeds on-hand so I just skipped the salt below.
– ⅓ cup raw sesame seeds
– 3 tbsp. chia seeds
– 1½ cups unsweetened natural almond butter
– 1 tbsp. pure maple syrup
– 1 tsp. kosher salt
Power Butter Directions:
– Heat oil and pumpkin seeds in a large skillet over medium, stirring occasionally, until oil is melted and pumpkin seeds are just starting to turn golden, about 3 minutes.
– Add sesame seeds and chia seeds and cook, stirring constantly, until sesame seeds are golden, about 2 minutes.
– Transfer seeds and oil to a large bowl and add almond butter, maple syrup, and salt. (Note: If you use salted pumpkin seeds, you don’t need to add any salt)
– Stir until smooth.
– Let cool.
Power Butter can be made 2 weeks ahead. Store airtight at room temperature.