Ask any expert about a top pre-workout snack and eight out of 10 will name the apple-and-peanut butter combo.

We all know that consuming peanuts regularly – in moderation – can decrease the risk of heart disease, diabetes, and other chronic health conditions.  Recent research has also shown that snacking on peanut butter is an effective way to control hunger without weight gain.

Supermarket shelves are chock-a-block with numerous brands of peanut butter but wouldn’t it be great if you could make your own at home? Whether you like chunky or smooth, we tell you how:

Homemade Peanut Butter

Prep time: About 10 minutes

Serves: 12

Serving size: 2 tablespoons

Ingredients

1½ c. unsalted roasted peanuts

1 tbsp. peanut oil

Method

For smooth peanut butter: Mix the peanuts with the peanut oil, and pour the mixture into the food processor. Process the mixture until it’s very smooth. Store your smooth peanut butter in a sealed container in the fridge. It will be good for 2 weeks.

For chunky peanut butter: Take about ¼ cup out of your 1½ cups of peanuts and set them aside. Mix the rest of the peanuts with the oil, and pour the mixture into the food processor.

Process the mixture until it’s very smooth, then stir in the peanuts that you had set aside. Process a few seconds more to create the chunks in your chunky peanut butter. Store your chunky peanut butter in a sealed container in the fridge. It will be good for 2 weeks.

Nutritional analysis (per serving)

Calories: 116 
Protein: 4.3 g 
Fat: 10.25 g
Carbohydrate: 4 g
Fibre: 1.5 g
Cholesterol: 0 mg
Sodium: 1 mg 
Calcium: 10 mg 
Iron: 0.4 mg

Make your own peanut butter, rich in nutrients and protein. And pair it with any of these zero-calorie foods for an anytime snack.