How to Make Healthy Peanut Butter

Are you like me, and have a twinge of guilt when you slab on the oily peanut butter and sugary jelly onto slices of bread, day after day, and serve it as lunch to your kids?

Well, I thought up a solution and now I happily serve up the kid-favorite.

The solution: Add Flax.

Being the only plant based carrier of Omega-3 fatty acids, flax is great for your brain. But did you know flax can help your body and well-being in many other ways as well? From Cancer-Fighter to Blues-Eliminator, flax is a superhero for your body. Peanut oil, on the other hand, isn't that great for you.

1. Buy 100% natural peanut butter.
Now, first of all, if you are looking for a healthy peanut butter, steer clear from any “already mixed” types, like Reeses, Jiffy or Skippy. As mentioned in my previous post, it is important to read the ingredients – especially when it comes to peanut butter. Many popular brands are selling peanut-flavored, sugary fats. Get a peanut butter that is 100% natural, like Adams, one that you have to stir in the oil.

2. Pay attention to the volume of peanut oil in the jar. Dump out the peanut oil, which really isn’t that good for you anyway.


3. Replace the peanut oil with flax seed oil to the same volume as the peanut oil.


4. Add a handful or two of flax seed.


5. Stir. Here comes the messy part, as all of us old-fashioned "knife-in-jar" moms know. Did you know that there's an easier, cleaner way? Introducing the peanut mixer - no mess, no fuss.


I have found that using flax instead of peanut oil does not change the taste, or if it does, only slightly. However, if you are sensitive to taste, perhaps start out with switching only half the peanut oil with flax oil. You’ll feel like a smart mom next time you make that peanut butter sandwich for your child.

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About Heidi

My name is Heidi and I live on the North Shore of Oahu, Hawaii. I have three young girls and a baby son, and a husband who makes me laugh. We love to turn up the music and dance in the livingroom, bend down and smell fresh grass, and play at the beach in the sunshine. I run a stand up paddle school, sharing good times with tourists on the island. I love teaching stand up paddling, and it proves a challenge to do a good job raising a family while running a business. Like my post? Please leave a comment.
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2 Responses to How to Make Healthy Peanut Butter

  1. Heidi says:

    It depends on how many flax seeds you put in. I add the flax seeds to give it some texture. I am sure turning the jar upside down to mix in the oil will work as well.

  2. Sunny says:

    I want to try this. You don’t end up feeling like you’re chewing the flax seeds? Also, I usually just put my jar in the fridge upside down to have the oil not at the jar lid. I wonder if it would work with the oil replacement. Still I would be interested in trying out that gadget . . .

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