Natural Peanut Butter
Makan Tengah Hari • Malaysia
How to Make Natural Peanut Butter (Traditional & Healthy Version)
Natural Peanut Butter is a beloved spread in Malaysian households, often enjoyed during lunch with roti, wholemeal bread, or kuih-muih. With Malaysia’s rich agricultural heritage, peanuts (kacang tanah) have been used in various traditional recipes, from satay sauce to kuih. This homemade peanut butter recipe embodies the multicultural spirit of Malaysia, combining simplicity and wholesome ingredients for a delicious, nutrient-packed lunch option. Unlike commercial spreads, this version celebrates authentic Malaysian flavors, using local ingredients like pandan for subtle aroma and sea salt for a more natural taste. Peanut butter is versatile and fits seamlessly into Malaysia’s diverse cuisine—whether served as a sandwich filling, a dip for fruits, or paired with nasi lemak. Its creamy, nutty profile appeals to all ages, making it a staple in health-conscious lunch menus. The best part? This homemade recipe is free from preservatives and added sugars, making it a perfect fit for calorie tracking and a nutritious addition to vegetarian diets. Ideal for those seeking authentic Malaysian food while focusing on wellness, this natural peanut butter is a treat that connects traditional roots with modern health trends.
Bahan-bahan(untuk 2 tablespoons (approx. 30g))
- 1 cup Kacang tanah (raw peanuts) (locally sourced, shelled)
- 2 teaspoons Minyak kelapa (coconut oil) (cold-pressed)
- 1/4 teaspoon Garam laut (sea salt) (fine)
- 1 small leaf Pandan leaf (for aroma, remove before blending) - pilihan
- 1/2 teaspoon Stevia (natural sweetener, optional) - pilihan
- 2 tablespoons Roasted pumpkin seeds (for extra crunch) - pilihan
- 1 teaspoon Chia seeds (for added fiber) - pilihan
- 1 teaspoon Honey (optional, for mild sweetness) - pilihan
Arahan
- 1
Preheat your oven to 180°C. Spread kacang tanah evenly on a baking tray. Add the pandan leaf for aroma. Roast for 15 minutes, stirring halfway.
15 minutes
Roasting brings out the natural oil and flavor of peanuts; pandan leaf adds Malaysian fragrance.
- 2
Remove the peanuts and pandan leaf; allow peanuts to cool slightly. Rub peanuts between hands to remove skins.
5 minutes
Skin removal makes the peanut butter smoother and less bitter.
- 3
Place roasted peanuts in a food processor. Add sea salt and coconut oil.
3 minutes
Coconut oil provides a creamy texture and subtle tropical flavor.
- 4
Blend for 1 minute, scrape down sides, then blend again until creamy. Add stevia or honey and blend for 30 seconds more if desired.
2 minutes
Adjust blending time for chunky or smooth texture.
Kenapa hidangan ini sihat
This dish is a healthy choice because it avoids artificial additives, refined sugars, and excessive sodium. Using local Malaysian ingredients like kacang tanah and coconut oil ensures freshness and nutrient density. High protein and fiber content make it ideal for lunch, keeping you full and energized. The recipe is adaptable for weight loss, diabetes, and vegetarian diets, making it a versatile lunch staple that supports wellness goals.
Natural Peanut Butter is packed with plant-based protein, heart-healthy fats, and dietary fiber. Peanuts are rich in magnesium, vitamin E, and B vitamins, supporting energy and muscle health. Coconut oil adds medium-chain triglycerides (MCTs), which are easily metabolized. Chia and pumpkin seeds provide omega-3, zinc, and antioxidants, boosting overall nutrition. With minimal added sweeteners and salt, this recipe is suitable for calorie tracking and promotes balanced meals.
Petua
- 💡Tip 1: Roasting peanuts with pandan enhances aroma and brings a Malaysian touch.
- 💡Tip 2: For extra smooth butter, blend peanuts longer and add a bit more coconut oil.
- 💡Tip 3: Customize texture with seeds or leave it plain for a creamy spread.
Penyimpanan & hidangan
Store in a clean, airtight jar in the refrigerator for up to 3 weeks. Always use a dry spoon to prevent spoilage. Stir before each use to mix separated oil.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
