Nut and seed butter has 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, antioxidants, and phytonutrients.

Characteristics

TYPE: Snack, Treat, Spread, Dip
PREP TIME: ~ 5 minutes
SERVINGS: Makes about 1 cup of the spread

  • Whole food
  • 100% Plant-Based (Vegan)
  • Raw
  • Gluten-free
  • Wheat-free
  • Grain-free
  • Soy-free
  • Corn-free
  • Oil-free
  • Refined sugar-free
  • Isolated sugar-free

Goodies Needed

TOOLS:

Preparation Steps

  1. 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.
  2. Process the ingredients 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 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.
  3. 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.
  4. Serve as a dip for fresh fruits, like apples wedges or bananas, or as a spread for Ezekiel toast.

Tips

  • 6 dates will provide a delicately sweet spread, whereas 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 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-like 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 and Nutrition Benefits

Walnuts

  • excellent source of healthy fats, including omega-3 (ALA)
  • provide some protein, carbohydrates, and fiber
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, specifically most vitamin B vitamins, including folate
  • provide minerals, especially manganese, copper, magnesium, phosphorus, zinc, iron, potassium, and calcium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support 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 the highest quality and purity.

Medjool Dates

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide phytonutrients and antioxidants
  • have anti-cancer and anti-inflammatory properties
  • provide vitamins, especially the B vitamins
  • provide minerals, especially potassium, copper, manganese, magnesium, calcium, and iron
  • support optimal health, energy, weight, healing, and prevention
  • support digestive, immune, and cardiovascular health
  • for more info, see the medjool date overview on Eco Watch

Vanilla

  • provides antioxidants and phytonutrients, like vanilloids, and has anti-inflammatory benefits
  • provides some B vitamins
  • provides some minerals, especially manganese, potassium, copper, and magnesium
  • supports healing, prevention, and overall health
  • supports cardiovascular and nervous system health
  • for more information, visit the vanilla overview from Nutrition-and-You.com Tips: Use the vanilla bean directly or choose pure, natural, and organic vanilla extracts. Avoid synthetic vanilla and similar artificial vanilla products.

Cinnamon

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial properties
  • provides vitamins, including vitamin A, K, and some B vitamins
  • provides minerals, especially calcium, potassium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports optimal digestion and immune protection
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the cinnamon overview on World’s Healthiest Foods