How to Make Nutritious & Affordable Almond Butter | Cheryl H. | Skillshare

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How to Make Nutritious & Affordable Almond Butter

teacher avatar Cheryl H., Heal Your Gut, Reclaim Your Life

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

5 Lessons (24m)
    • 1. Class Intro - Delicious Almond Butter

    • 2. Intro - Objectives, Nuts and Allergies

    • 3. How to Soak Nuts

    • 4. How to Rinse and Dehydrate Soaked Nuts

    • 5. Class Project - Nutritious & Affordable Almond Butter

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About This Class


Food allergies affect 1 in 13 US children.

Tree nuts are one of the top 8 allergens and can be permanent or temporary.

Traditional preparation of nuts by soaking has been shown to help temporary allergies.

In this class, you'll learn step by step instructions to prepare nuts and the class project will have you making your own nut butter at home!

  • Why soaking nuts increases their nutrition value & digestibility
  • How to soak nuts & safely dehydrate - different nuts have different requirements
  • How to store soaked & dehydrated nuts
  • A project to wow your family and friends with delicious homemade nut butter
  • A list of commonly asked questions and tips

Meet Your Teacher

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Cheryl H.

Heal Your Gut, Reclaim Your Life


My name is Cheryl Hennessy aka as the Bossie Aussie to those in the know!

I'm passionate about improving your quality of life, and provide practical & realistic solutions to everyday challenges.

Being both a competitive athlete and a Silicion Valley executive, I understand there's never enough hours in the day!

I strongly believe health is the gift we give ourselves and that incremental steps in the right direction lead to lasting change.

Combining teachings of the Food Enzyme Institute and the healing values of real food, I partner with clients to reveal and address the true source of symptoms and improve their quality of life - one bite at a time!

Cheryl is a Nutrition Coach and Digestive Health Professional based in Sierra Vista, Arizona.

See full profile

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1. Class Intro - Delicious Almond Butter: everyone welcome to class all about making almond butter time. I'm Carol Hennessy, a digestive health expert and a nutrition coach, And I really want to help you learn the secret to making tree nuts more digestible and nutritious. And the class project is actually making affordable, nutritious nut butter. And the big question for you before you sign up is Do you like, smooth or do you like crunchy? Look forward to seeing you out there. 2. Intro - Objectives, Nuts and Allergies: hi, everyone, when a welcome you today to a new culinary class about making nuts are making the more nutritious and digestible. We have a Superfund class project that is bound to get lots of new friends as we make some really tasty and nutritious, not butter. That's her hands on project. There'll be lots of step by step instructions and will also take time to look at some of the common problems and how to fix them. My name is Cheryl Hennessey, and I'm delighted that you've taken some time out of your day to join the class today and really look forward to spending a short amount of time. With you. Is a digestive health expert any nutrition coach? One of the most frustrating things is when my clients struggle with digesting nuts and then miss out on the flavor. And they miss out on all the benefits of this nutrition powerhouse and as an added benefit of making your own nut butter, it's super tasty and way more affordable than the supermarket. So let's talk about what we're going to cover today and what you'll learn in this this new class on skill share we'll talk about why soaking nuts increases their nutrition value, and digestibility will cover the step by step instructions of how to soak the nuts and safely dehydrate them after they've bean soaked and look at the differences between different tree nuts. Different nuts might include pistachios or almonds, cashews and macadamias. We'll also talk about storing these nuts. Um, and like we said before, they'll be a project where you can make your own not butter at home and maybe get some new friends along the way. We'll also look at a new A list off commonly asked questions and tips to help make this transition seamless. I'd like to start off talking about food allergies, and why not So a common problem. One in 13 Children has a food allergy and tree nut allergies or one of the top eight food allergies. Tree nuts include almonds, pistachios, walnuts, pecans and my academia's peanuts on a tree nut There, not by name. Only there actually a legume, and they treated in a separate category to tree nuts. And having an allergy to one tree nut increases your likelihood of having other allergies. Other food allergies significantly, we can offset the problem. Sometimes by reading the labels. But what we find is that food labelling by the manufacturers is actually voluntary, so they may not disclose it, and we won't know if there's any cross contamination. Hopefully, in the future, this will change directions to food. Allergies can be gastrointestinal discomfort. It could also be skin breakouts, like hives or a rash or a certain part of the body that goes really, really rid not long after eating at the other extreme food allergies can cause NF electric shock. People have difficulty breathing that lips swell up. Um, and you really have to treat it is a life threatening situation. In some cases, Children grow out of the allergies, so it might be a childhood allergy could actually be lifelong, and they can also be a sudden on set all food allergies. And that's a more interesting one, because often people find that they have trouble eating anything without an adverse reaction. Emotional stress and physical stress can cause problems with our digestive system. If we have emotional stress like the street, the death of a family member of divorce, or even a stress at work that as well as physical trauma or some of the physical stress that may come from a really heavy workout can cause gastrointestinal stress. And one of the things that happens is the lining off Al Got or ah, whole digestive tract actually becomes damaged impermeable. It allows undigested food to escape into a bloodstream, and often that's referred to his linking up. So someone that experiences like he got has an adverse reaction to practically everything they eat. And that will continue to happen until they heal the mucosal lining off their digestive system. When we're not able to absorb their food, obviously it causes problems down the track. If it's a male absorption problem for a long period of time, we might get very skinny. But we might also get quite overweight because our body is unable to process the food. We end up with a slower digestive system, and then food sits in our in our digestive tract for longer than intended, and it creates lots of crude is that we don't need in there, so food allergies are something not to be ignored, and we're going to talk in a moment about how we can work with nuts how we can make them more digestible and how we can look back into the past and actually take something from our forefathers to be able to help us out. 3. How to Soak Nuts: everyone welcome back. We're on close to of how to make nutritious, tasty, not butter that's also affordable. My name is Cheryl Hennessey, and I'm a digestive health expert in nutrition coach, and in our first session, we talked about different types of allergies are, and also why people have so much trouble digesting nuts in the session. We're going to talk a little bit about what makes up the nuts. And, for example, have you ever eaten a walnut and it tastes a little bit better. That bitterness could be caused by fats that have been stored for too long, or where the nuts have been stored incorrectly. But usually, if we soak the nuts that actually become a lot sweeter and they lose the bitterness and the Western Price Foundation and the nourishing traditions. Cookbooks talk about our ancestors knowing that grains, legumes and tree nuts all contain anti enzyme inhibitors, and they also contain, um, fight eights in these substances that, naturally in the food, make them difficult for us to digest. On one hand, the fight eight Zahra, great food source for germination of the grain, that trainer or the seed or legume, and over time these help us continue to be fed so that they seeds and seeds can reproduce that they can continue to be grown in the fields and harvested. But when these substances have consumed by humans, the fight, it's actually appear the absorption of iron and zinc and even calcium. They can cause gastrointestinal distress when consumed in large quantities, or by someone who already has a compromise. Digestive system Soaking tree nuts, grains, legumes and seeds in salty water can actually improve how we digest these foods, and it's really that simple water, salt and thyme and your on your way to enjoying nuts and being able to absorb more of the nutrients from. It's also possible to sprout nuts or to ferment them. But that takes a little bit longer, and in my opinion, soaking is the easiest. Does that sound like a plane today? I think what we need to get started is understanding that for effective soaking, four factors go together. One is liquidity, one is acidity, another one is time and another one is temperature and these things are we going to talk about one by one. Liquidity is the addition of water. Cover the nuts for the required time. And when we do this, we also add salt and the addition of the salt in water helps the fight eights release from the nuts into the water and also were able to replace that water so that the fighting acid is released. And we get a smudge out off the nuts as we can for the period that they saw King. You don't want to reuse the water because of the substances in it. My best suggestion is that you tossed it on the garden and certainly don't give it to the animals or repurpose it. It'll so we've talked about. Liquidity will talk about acidity, and this comes from the addition of the salt in the water. Some people use apple side of any girl lemon juice when they soaked grains or oatmeal, and although will cover the exact ratio is later. We will also make sure that we address different ratios for different nuts. So let's talk about time. Time is the third component and varies according to the food. For most tree nuts, 24 hours is the optimal time period. This removes most of the fighters gas and and it's easy to remember. Cashews are the exception. They require less soaking, and they'll actually become slimy and bitter if it's soaked for longer than six hours. I don't know if you know this, but rule cashews air actually inedible in their raw state, raw cashews in air quotes actually have actually experienced to heed ings before we see them in the packet or see them in the bulk. Bennett, the Local Corp These healings break down the Treanor, and they actually require less soaking. So finally, temperature is also important for effective sucking. As long as you soaking the nuts at room temperature, you should be in good shape. Lower temperatures require longer soaking period and higher temperatures, less soaking in a watchful eye. And with so many people experiencing allergies to train out, soaking the nuts can help improve the digestibility and nutrient value. In traditional societies, grains will also so prior to milling. The flour and oatmeal soaked overnight with some apple cider vinegar can make it easier to digest without decreasing the nutritional value. So we talked a little bit about the rise in food allergies, tree nuts being one of the top food allergens, and we also know that allergies may be temporary or they can be permanent as well. That could be caused by a compromise, digestive tract or leaky gut syndrome. All they can be something that is hereditary. Soaking tree nuts, insulted border removes naturally occurring fight eights and enzyme inhibitors to increase digestibility and nutrition value of Armand's pecans, walnuts, cashews and macadamia nuts. In a little piece of trivia for you, Did you actually know that academia's a native to Australia and are prized by averages in the traditional diets? And if you haven't guessed by now, I'm a proud cozy with that little tooth. So soaking time varies by, not cashews of the shortest, with six hours Armand's of the longest, with 24 hours or overnight. So armed with this info, you ready to get started. Here's what you'll need four cups of tree nuts, tablespoon of sea salt for everything other than pecans and walnuts or pecans and warn, actually, two tablespoons. You need a large ball to fit the nuts in the watering and enough water to cover the nuts in the bowl. Soak everything for up to 24 hours, except for cashews, six hours for cashews, unless you like them slimy and veto. Discard the water at the halfway mark. Add new water and salt and don't don't use the water for anything other than 4. How to Rinse and Dehydrate Soaked Nuts: everyone, welcome back. We're on class three of how to make nutritious and delicious not butter. And how to ensure that if you do have some mild allergies to nuts, that there's a way that you can incorporate small amounts into your diet. My name is Cheryl Hennessey, and let's continue this journey we're going to talk about now that the nuts have bean soaked for 24 hours or six hours. If it's cashews, you're soaking how to read some and drain them and then how to dehydrate them. So the benefits off soaking them is to remove the fight aids and to remove the enzyme inhibitors. That helps us more easily digest the nuts, but also makes it easier for us to obtain all the nutrients as well. So no matter what you're going to use the nuts for, it's important to fully dehydrate them. And the important thing, the other important thing with the dehydration is knowing that, um, you are actually doing good for your family, and what we want to do here is grab the grab the nuts. We want to rinse. Um, I usually use a colander, tipple the water in there thoroughly rinse and nuts to make all the shore. All the salt and maybe some loose skins have come off the Armand's or other nuts that you might have been soaking tossed. Those and what I also do to get rid of the excess water is put it in a detail and twisted up, and that tends to help absorb the water. So no matter where you going to dehydrate these nuts, whether it's outside, whether it's in a dehydrator or low temperature oven, you certainly want to make sure that use a single layer. It makes for a more effective dehydration, and it wouldn't take so long to It's important to dehydrate the nuts because if you don't, it's difficult to use thumb to make not but are difficult to use them to make, not miracle flower, and it actually shortens the story time, so that's a pretty good incentive. What we're going to talk about now is why temperature is important and temperatures important, because if the nuts of raw anything over 118 F will cause the natural enzymes to be destroyed, and that makes the food less nutritious as well. This is important because since 2007. In the US, all almonds have been required to be pasteurized posture. Ization could be stained based, or it could be chemical, and this still traced back to an outbreak of mold and salmonella in some almonds from California in 2007. If the almonds have bean chemically pasta rised, then they're certainly not organic anymore. If the almonds have been steam pasteurized, there's still a chance that they have all the nutrients. Although the temperature gets up to about 160 F, that's only on the outside of that. Not it's not on the inside. So if the nuts raw, it can still be sprouted. And if it's raw, dehydrating, the nuts becomes temperature dependent. Does that make sense if we want to maintain the nuts integrity in the most nutritional value, we want to keep the temperature below 118 F for dehydrating them. Usually, organic nuts have bean steam pasteurized. It's highly unlikely that have been chemically pasteurized. So we talked about rinsing the nuts, using a detail to remove as much moisture as possible. And then we also talked about laying them out in a single lab makes it easier for the dehydration to occur and for to be even. It's important to make sure that the nuts are fully dehydrated in the way that you can do that is you can break them open, make sure that they dry all the way through and then you'll be able to use them or store them successfully. If you find that the nuts are not completely dehydrated, stick them back in the dehydrator, stick them back in the oven or stick them back outside for another 10 minutes or so And just see how you go once you're nuts. Uh, to your liking, um, set them aside to cool. It's important that they're cool before we use them for anything else and especially important before we stick them in the food processor to make almond butter. And that's US class project actually is making the almond butter. So once the nuts already set them aside to cool and prepared to make some really yummy, not butter later on, we'll talk about different tips and tricks that you can use to ensure that your soaked in dehydrated nuts are going to be successfully stored or used. But right now we're going to jump over and make the almond butter is part of the class project, so I'm game. If you are, let's go. 5. Class Project - Nutritious & Affordable Almond Butter: everyone. Welcome back Now for the fun pot. Let's stop the class project. So for this, you're gonna need ah, food process. Er, you can use a vital mix as well, but it tends to not have the breadth off surface area that a food process it does. I've made this in of item ICS, but you have to be a lot more careful than you do in a food processor. So if you have access to a food processing grab that grabbed the cool nuts that we've dehydrated previously and grab some earplugs, you're gonna need them to get started. So, depending upon the size of the food process, er, you may need to do a couple different batches to make nut butter with all of the four cups that we dehydrated. But you can make a small or a large batch whatever you decide. So the best idea I can give you about how many nuts to put in since I don't know what size your food processor is is put enough nuts in to cover the base, and then you only want enough to go probably 1/3 up the shaft of the blade. You'll see how much volume of nuts I use in these examples here. So don't overfill the food process of thinking. That'll save time you are. You may end up actually overheating the food processing and sitting off the smoke alarm. So while the food processes starts, ever think about whether you would like to make smooth, not butter, crunchy nut butter or a little bit of age? So first step we've got out food process. So with some nuts, we've got earplugs in and off we go. What you want to be looking forward to start with is a breadcrumb texture, and this gives you an idea off how the nuts of breaking down. You might need to use a special in there if things get stuck on the sides, but in general it requires very little shakedown. And it might take maybe 10 minutes or so to get to the point where the natural oils are starting to be released and a ball is actually made in the food process of the nuts. Most of us, uh, are able to to see the the ball forming in in the food processor, and that's because the natural oils start being released and you're very, very close to that point to getting that butter. So as long as there aren't too many bandits around your place, what you're making this you might choose to make a batch of eight. And I guess the main thing here is make sure you store store. If there's any left over, it'll keep in the fridge for up to a month, and you might notice after a few days that the oil comes to the top so similar to what you see in the purchased oh nut butter where it's been sitting for a while, there'll be an oil film on the top. It's all natural. It's good fat for you. It's good for your skin. It's good for your hormones. It's good for a lot of things. So main thing is, the big decision is Are you gonna have smoother? You gotta have crunchy nut butter, so that's pretty much it. At the end of the class. Here, you'll also see a Pdf file that's got some tips and tricks. Most importantly, don't under dehydrate the nuts. That's really, really key. Apart from that, all the other is icing on the cake, and I want to thank you for being part off this class, talking about knots, analogies and how you can maximize the nutrition that is in the nuts that are available to us. We're fortunate to have access to these various types of nuts, and they're really a nutrition powerhouse. So improving the nutrition and the digestibility is is really, really helpful for us. And I'd also like to make sure that you understand how much I value you attending this costs. And if you have any suggestions, anything that you think would help improve the costs would be very happy to hear your feedback. And if you'd like to share this with your friends, that's great to the more people that know the better, and once again, thank you very much.