Nut and seed butters have become increasingly diverse, but this has also created more processed products that have all kinds of additives like sugars and oils. To maintain the highest quality and nutritional integrity of your food, nothing beats making it yourself. This is where spreads, like the one featured in this recipe, provide a great option. They are so quick to make, literally take just a few minutes, so easy, so wholesome, and so delicious. With just the goodness of walnuts and dates, you get to experience a versatile food item that is both creamy and fluffy, and can be used on anything from healthy sprouted grain bread or fruits, like apples. This spread will provide you with healthy carbohydrates, including fiber, healthy fats, healthy protein, as well as a wide range of vitamins, minerals, anti-oxidants, and phytonutrients.
TYPE: Snack, Treat, Spread, Dip
PREP TIME: ~ 5 minutes
SERVINGS: Makes about 1 cup of the spread
- Whole food
- 100% Plant-Based (Vegan)
- Refined sugar-free
- Isolated sugar-free
- 1 cup Organic Walnuts
- 6 - 8 Organic Medjool Dates
- 1/4 - 1/2 cup Water
- 1 tsp Organic Pure Vanilla Extract or Vanilla Bean — optional
- 1/2 - 1 tsp Organic Cinnamon Powder — optional
- Remove pits from the Medjool dates and place the dates into the food processor or blender, along with the walnuts, water, and optional vanilla and cinnamon.
- Process on high, just long enough to get your ingredients to mix thoroughly and create a spread-like substance. You don’t need to over-process until a fully uniform, paste-like mixture results. It all depends on how much texture you want your spread to have: fully smooth or slightly textured with walnut and date pieces.
- You can enjoy it instantly, or using the help of your spatula, transfer the spread into an appropriate glass container, and store sealed in the refrigerator for later use.
- Serve as a dip for fresh fruits, like apples wedges or bananas, or as a spread for Ezekiel toast.
- 6 dates will provide a delicately sweet spread, where as 8 dates will make it more strongly sweet. Adjust to your preferences and needs.
- Using a 1/4 cup of water will make a firmer spread, more like a nut butter. Using 1/2 cup of water will make a fluffy spread. If you wish to make a true “nut butter” that keeps well for longer (weeks), do not use any water. However, you should have a Vitamix and its tamper in order to do this, given the harder texture and consistency that will need to be broken down.
- The vanilla adds a nice flavor to the spread/dip, but is not essential. The cinnamon is a nice touch if you enjoy the flavor of cinnamon and wish to increase the health and nutrition value of the spread even more.
- This spread will keep well in the fridge, in a clean and sealed container, for about a week or slightly longer.
Health & Nutrition Benefits
- excellent source of healthy fats, including omega-3 (ALA)
- provide some protein, carbohydrates and fiber
- provide phytonutrients, antioxidants and anti-inflammatory benefits
- a source of vitamins, especially vitamin B6, B1, B2 and folate
- a source of minerals, especially manganese, copper, magnesium, phosphorus, zinc, iron, potassium and calcium
- support optimal health, weight, healing, and prevention
- help maintain healthy blood pressure, blood sugar, and cholesterol levels
- especially supportive for the cardiovascular system and nervous system
- for more information, visit the walnuts detailed overview from World’s Healthiest Foods
- Health Tip: choose organic walnuts for highest quality and purity
- provide healthy carbohydrates, some protein, and are virtually fat-free
- provide vitamins, minerals, phytonutrients, and antioxidants
- provide most of the B vitamins
- especially rich in potassium, copper, manganese, and magnesium
- support optimal health, energy, weight, healing and prevention
- support digestive, immune, and cardiovascular health
- for more info, see the medjool dates overview on Nutrition-and-You
- provides antioxidants and phytonutrients, like vanilloids, and has anti-inflammatory properties
- provides some B vitamins
- provides some minerals, especially manganese, potassium, copper, and magnesium
- when in its purest form, can positively support overall health
- supports optimal cognitive health and mental performance
- for more information, visit the vanilla overview from Nutrition-and-You.com
- an outstanding source of phytonutrients and antioxidants
- anti-inflammatory and antimicrobial properties
- provides vitamins, including vitamin K, E, A, C, and some B vitamins
- provides minerals, especially manganese, calcium, and iron
- supports optimal health, energy, weight, healing and prevention
- supports optimal digestive and immune health
- helps maintain healthy blood pressure, blood sugar, and cholesterol levels
- for more info, see the cinnamon overview on World’s Healthiest Foods