One can use different nuts such as peanuts, almonds, cashew nuts, hazel nuts or seeds such as sunflower seeds, sesame and pumpkin seeds .


  • 200 gm nuts OR
  • 100 gm seeds


Lightly roast the nuts/seeds on flame or in the oven along with skin. Once cooled, grind them until they turn into butter.

Some nuts such as cashews and almonds can also be ground into butter without roasting.

Variations – the butter can be flavoured with salt, dates, cinnamon etc.

Storage and shelf life – Nut/Seed butters do not need to be refrigerated. They can be stored in a glass container and last for 1-2 months.


Glutenfree/ Raw

Ingredients: 1 cup dates (desseded) or 1 cup of green/light brown raisins.

Method : Soak the dates/raisins in water for approximately 2-4 hours, till they are completely tender. Remove the water and blend them into a paste. Store in a glass container. Refrigerate (stays for up to a week).

Head to my blog to explore the ‘sweet’ world of sugar and other sweeteners and their effect on our health. Click here

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Also try these amazing recipes that make use of date paste :

Besan Barfi, Cacao Orange Millet pudding, Makhana Kheer, Peanut Butter Ice-cream, 5min Coconut Barfi



Some guilt free sweetness to beat your mid week blues!

This easy to make
BESAN BARFI avoids all your usual dessert suspects – white sugar and dairy (milk and ghee) and yet manages to be delicious and healthy!

Here goes:-

2 cups besan flour
5 tbsp date paste (adjust sweetener as per your taste to add more)
1/2 cup thick coconut milk
pinch of nutmeg and cardamon
slivered pista and almonds to garnish


Dry roast the besan on a thick bottom pan. Make sure it is well roasted (it will take 15+ min).

Set aside to cool. Now, add all the remaining ingredients and mix well to a smooth dough. Check and adjust sweetness. Flatten the dough with a rolling pin into 1/2 inch thickness.
Place a butter/parchment paper in a dish and place the besan dough in it. Freeze for 2-4 hours.

Remove it from the dish, cut into shapes of your choice. Garnish with almonds/pistachios and serve.

Refrigerate the remaining. It stays in the fridge for upto a week (although it is so yummy, it will not last that long).