Some weeks ago, I posted a few recipes for various nut butters, from macadamia to almond butter, plus a couple of variants. Well, coconut butter deserves a special place, for it is a special nut (or fruit).
If you take a look at the amounts of fat and carbs of shredded coconut, you can notice that net carb count is not the lowest among nuts, and fat count not the highest. But, and that's an important "but", the quality of its fat is very likely among the highest. Where does this come from? Coconut fat is extremely low in polyunsaturated fatty acids. That means that by consuming coconut fat we avoid taking in Omega 6 fatty acids, which have been found to be associated with many health issues.
I invite you to read Chris Kresser's article on how too much Omega 6 and not enough Omega 3 is supposedly making us sick. It's a short article, and Chris is a paleo guy, so you might get interested in more of his stuff and work.
How and where to use it coconut butter
Coconut butter is relatively easy to make. All you need is unsweetened dried shredded coconut (or coconut chips). But what to do with it once you're left with your own homemade jar?
First, you can eat it straight out of the jar. Take the jar out of the fridge for a while first, because it tends to get rock hard in there. It's really sweet and filling, just try it!
You can also use it instead of other nut butters when baking stuff, especially if you or people around you have tree nuts allergies.
Use it in keto recipe (yum!), add it to your favorite smoothies, blend with raspberries and freeze (do I smell ice cream?), add it to that daily piece of dark chocolate ...
There are so many options! Now go and make your own homemade coconut butter!
Homemade Coconut butter
- 5 oz shredded coconut - (or coconut chips)
- 1 pinch salt
MORE KETO HOMEMADE BUTTERS TO TRY!
If you love this low-carb keto recipe, I recommend you also try:
Fat: 7.4 g (of which Saturated: 1.3 g),
Total carbs: 2.8 g,
Fiber: 1.4 g,
Net Carbs: 1.4 g,
Protein: 2.9 g