I’m sure you’ve heard of recipes that can be made of just one ingredient but end up using a couple or more ingredients to make it.

Well, this recipe isn’t such. This simple protein-rich vegan butter and milk recipe actually contains just one ingredient – peanuts! Yes, peanuts are all you need and you can make this super simple recipe of peanut butter and peanut milk at home!


What are the benefits of peanut butter and peanut milk?

Benefits of Peanut Butter

  • Can help curb excessive appetite in order to promote weight loss: After eating peanut butter, you feel a sense of fullness (with lesser calorie consumption) because of its protein content, thus curbing your appetite.
  • Helpful for reducing the risk of heart diseases: Peanuts contain “good fats” which can help lower the levels of cholesterol.
  • Can help reduce inflammation and aid digestion: Peanuts are a good source of fibre, which can help keep the digestive system clean, easing bowel movements, flushing out cholesterol and keeping harmful carcinogens (substances which can cause cancer) at bay.
  • Can lower the risk of diabetes: Peanuts are low-glycemic food. So consumption of peanut butter will not let you have a spike in your blood sugar levels.


Benefits of Peanut Milk

  • Can help lower cholesterol levels: Peanut milk contains healthy fats that can help lower the levels of bad cholesterol and improve good cholesterol levels in the body, in turn protecting heart health.
  • Can help lower blood pressure levels: Peanut milk contains magnesium and potassium which are essential minerals that can help keep one’s blood pressure in check.
  • Rich in protein: Peanut milk is rich in fibre and protein and can make you feel full for longer time upon consumption.
  • Can help strengthen the bones: Peanuts milk is rich in minerals like manganese and phosphorous and thereby consuming peanut milk can help strengthen the bones and maintain better bone health as we age.
  • Suitable for diabetics: Peanut milk is considered a healthy option for diabetics as it can not only reduce the risk of developing type 2 diabetes but also help the body regulate insulin.
  • Can reduce the risk of developing diseases: Peanut milk is rich in antioxidants that can help reduce the risk of developing cancer and other diseases.
  • Rich in vitamins and minerals: Peanut milk is rich in vitamins and minerals can help promote better overall health.
  • Can promote better heart health: Peanut milk contains unsaturated fats and can help lower cholesterol levels.
  • Can promote brain health: Peanut milk is rich in nutrients and can help increase cognitive functioning and promote better brain health by making the brain sharp.

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How to make peanut butter and peanut milk at home?


2 cups peanuts

Method: To make the peanut butter

Step 1: Roasting the peanuts

Into a flat-bottomed pan, add two cups of peanuts and dry roast them on low flame for around 2 minutes, stirring them occasionally. Then, turn off the flame and let it cool for a minute or two.

Step 2: Getting rid of the peel

Transfer the peanuts to a container and cover it with a lid. Shade it around vigorously for a couple of minutes. This will help separate the peels from the peanuts.

Step 3: Separating the peanuts

You can then gently blow off the peels (over your kitchen sink preferably to avoid a mess) and transfer the peanuts into a mixer blender jar.

Step 4: Making the peanut butter

Then on high speed start to grind the roasted peanuts. After a minute or so, open the grinder and scrape the peanut paste off the edges and continue to grind it until it becomes a smooth and soft paste.

Step 5: Store the peanut butter

Once the peanut butter is ready, transfer the contents into a container and you can store this in the refrigerator for up to 2 months.

Method: To make the peanut milk

To make the peanut milk, you can simply leave around two tablespoons worth of the peanut butter in the blender and add a glass of water to it along with 4 to 6 seedless dates as a sweetener (optional). Grind this into a fine mixture and that’s your peanut milk! This milk can be used as a substitute for regular milk in smoothies, oatmeals, cereals, etc.