If you’re new to how to make GAPS Diet nut butter, you need to understand that sprouting nuts initiates a transformative process that enhances their nutritional value. During sprouting, enzymes are activated, breaking down complex nutrients into simpler forms, making them easier to digest and assimilate. This process also neutralizes anti-nutrients, substances that hinder nutrient absorption. Traditional food practices like sprouting mimic the wisdom of our ancestors, who intuitively understood the value of preparing foods in ways that optimize digestion and nutrient absorption.
When I began Stage 3 of the GAPS Nutritional Protocol, I was making my nut and seed butters beginning with raw nuts that I soaked and dehydrated myself, making them into ‘Crispy Nuts.’ When we wanted nut butter, I blended some of these with ghee, salt, and honey, in a food processor. Only then was it ready to be used in our Stage 3 GAPS pancake recipe, as outlined in the Gut and Psychology Syndrome book.
How to make GAPS Diet nut butter the easy way
Today I’d like to share how to make GAPS Diet nut butter an easier way. This is a technique I learned from GAPS mom and founder of the nut butter company Luv Maman, Nakisa Nowroozi. Rather than starting from scratch making your own Crispy Nuts, you can use a store-bought nut or seed butter that’s properly prepared, then add the additional nutrient-rich fat, and optional honey and other flavorings.
Makes about 1 1/3 cups
- ¼ cup ghee, softened*
- 1 teaspoon – 2 tablespoons of raw honey, as desired
- 8-ounce jar of room temperature sprouted stone ground nut or seed butter
- Salt, to taste (optional)
- In a 2-cup glass measuring cup or bowl, mix ghee with any herbs, spice, or other optional flavorings (see ideas below) you’d like to include, until well incorporated.
- Add honey and mix until it has a uniform texture.
- Add the nut/seed butter and salt and mix again until fully integrated.
- Pour the mixture into a jar and store in the refrigerator.
*If your honey is crystallized, warm your ghee in a pot on the stove, then add your honey into the heated ghee to melt the honey while retaining its raw properties.
Optional flavoring suggestions:
A little of any of these go a long way, so start small.
- Golden milk powder, pinch
- Cacao powder (non-alkalized to retain the polyphenols) and cinnamon
- Dried berries, like goji, golden berries, or blueberries
- Coconut shreds
Experiment creatively! Or let the kids suggest mix-in ideas.
Ready to learn all the nutty details of this process?
Watch Nakisa demonstrate these easy recipes in the How to Make GAPS Diet Nut Butter with Easy Recipes video.
If you’d like to cut down on the work, and go straight to purchasing any of the premade nut and seed butters from Nakisa’s company, Luv Maman, you can use my affiliate code BWN15 for 15% off your first purchase at https://luvmaman.com/.
Easy recipes that use your nut and seed butters
Now that you’ve learned how to make GAPS Diet nut butter, here are a few of Nakisa’s favorite ways to use them in other recipes and snacks that were demonstrated in the video.
Bagel and Berries with Almond Ghee Spread
- 1 homemade GAPS bagel, sliced in half and toasted
- 2-3 tablespoons Almond Ghee Spread
- 1/4 cup fresh mixed berries, such as blueberries, raspberries, and strawberries
- Generously spread almond ghee spread on both sides of sliced bagel.
- Add fresh berries on top.
Pistachio Ghee Cheese Roll
- 1 slice of homemade flatbread, GAPS tortilla, or jicama tortilla
- 2 tablespoons Pistachio Ghee Spread
- ½ inch thick slice of raw cheese, the length of your tortilla
- Generously spread pistachio ghee spread on your flat bread.
- Add the stick of cheese on one end of the flat bread and roll the bread all the way over the cheese to create a roll sandwich.
Sunflower Cinnamon Ice Cream Sundae
- 3 scoops of homemade ice cream
- 1 scoop of Sunflower Cinnamon Spread that’s been in the refrigerator to firm up (Note: this one contains maple syrup – make your own with honey for the GAPS version)
- 3 slices of a banana
- Top 3 scoops of ice cream with 1 scoop of sunflower cinnamon spread.
- Add banana slices on top.
Dr. Natasha Campbell McBride’s research emphasizes the intimate connection between gut health and overall well-being. Sprouted nut butters, being easier on the digestive system, support the gut’s delicate balance, fostering a healthier microbiome. By incorporating sprouted nut butters into our diets, we align with centuries-old wisdom and modern scientific understanding, promoting optimal digestion and overall health.