Paleo Mocha Nut Butter (And My Bone Health)

Those people who know me know that when it comes to health, I always strive to start with nutrition.

The only thing my doctor had to say about nutrition when I asked about how to take care of myself after breaking my shoulder was to make sure I was getting enough calcium, vitamin D and vitamin C. Classic advice. When asked further, he did add magnesium to the mix as it supports absorption of calcium, as well.

Paleo and Calcium

Someone might be concerned with this list because being paleo means I don’t consume dairy as part of my normal diet. The reason I don’t is that most of it gives me congestion and causes inflammation. And despite what the Dairy Council would like us to believe it is not the best source of calcium because our bodies only absorb about 1/3 of calcium available in dairy.

Science also tells us that when eating a well balanced diet free from heavily processed foods (omega 6’s that interfere with the relationship between calcium, vitamin D, and vitamin A) we don’t need to consume as much calcium as convention wisdom tells us.

My normal sources of calcium include bone broth, canned salmon, sardines, almonds, spinach, kale and other dark leafy greens. I prefer to get my nutrition from a variety of foods. After my injury, I scanned my cupboards for other items I might have and found things like mulberries also have a fair amount of calcium. Look at all that vitamin C! Who knew?

Paleo and Magnesium

I use a magnesium spray, having switched from pills because they were giving me heartburn. When applied to the skin, our bodies absorb magnesium much more efficiently. I just spray some onto my torso after taking a shower in the morning.

Paleo and Vitamin D

I regularly take a probiotic that contains 5,000 IU of vitamin D from Garden of Life. I have also been taking potassium at bedtime that has greatly helped with muscle spasms that my arm is having from lack of use and being in the one position so long. I was waking up all through the night from what was similar to Charlie horses that startled me with pain so I figured potassium would help and it did!

Extra Bone Support

And for some extra reassurance that I was doing all I could to take care of myself, I did do some research online and came upon a bone support supplement from Thrive Market that I decided to add to the mix. One of the bone building techniques that I rely on most is weight bearing exercise and since that is not going to be happening with my arm for some time, I thought this might not hurt.

I’m not using it daily but several times a week. The reality is I haven’t had the same appetite I normally do and I worry that even though I am eating the right foods it just might not be enough.

Paleo and Collagen

And lastly, I upped my collagen consumption to support my joints and muscles during this whole healing process by making plenty of homemade gummies* with collagen from Great Lakes. Yes, nutrition can be fun to eat, too!

I also add it to drinks and other foods I consume for hiking, like this tasty treat I came up with this summer!

#almondbutter #honey #instantcoffee #cacoa #collagen #vanilla #coconutmilkpowder

Last summer while strolling through the many booths down at PCT Days in Cascade Locks, WA, I visited the booth for a great company out of Portland Oregon, Trail Butter. I sampled the tasty varieties they had out on the table and this one stood out as my favorite. And of course, I had to try and make some myself.

Trail butter is similar to things like “goop” or “spackle” that are a popular way to get a lot of calories and protein in a snack. There are many different recipes out there depending on the ratio or sugar to fat to protein you prefer. You can also swap out the collagen for a protein powder of your choice, especially if you are vegan. Just make sure that the flavor you choose goes with this recipe!

For this, I used some instant coffee I picked up at the grocery store. Since I am not normally a coffee drinker (say what?!?), this lasts me quite awhile. I love the taste of coffee but drinking it on a regular basis doesn’t suit me (trust me, I tried). It’s hard being a non-coffee drinker in Seattle.

If you have some of these hanging around (and so many hikers do) this will work, too.

If you don’t do caffeine (I often don’t) Mount Hagen is a great brand to try…

Simply mix all the ingredients in the food processor (or mix by hand in a bowl) and you’re done. I think this is as appetizing as one can make nut butter…

I will carry it on the trail in different ways, sometimes in small snack containers or in plastic bags depending on the space in my pack. I have found that the thicker mix is less messy on trail, especially in hot temperatures.

Nutrition Profile

I normally don’t worry too much about things like counting calories because I try to choose nutrient dense foods as a default but I know this type of snack is often relied on as a high calorie supplement so I used a recipe calculator to figure just what you would be getting while enjoying this on the trail per 1/3 cup serving.

Calories 390.1, Total Fat 32.7 g, Saturated Fat 3.9 g, Polyunsaturated Fat 7.6 g, Monounsaturated Fat 18.1 g, Cholesterol 0.0 mg, Sodium 13.6 mg, Potassium 426.8 mg, Total Carbohydrate 17.3 g, Dietary Fiber 6.0 g, Sugars 6.6g, Protein 10.7 g, Vitamin B-6 2.2 %, Vitamin C 0.7 %, Vitamin E 56.2 %, Calcium 15.0 %, Copper 25.2 %, Folate 9.1 %, Iron 12.0 %, Magnesium 42.1 %, Manganese 65.7 %, Niacin 8.1%, Pantothenic Acid 1.4 %, Phosphorus 29.2 %, Riboflavin 20.4 %, Selenium 0.1 %, Thiamin 4.9 %, Zinc 11.5 %

*Would you be interested in my recipe for homemade gummies? It’s super easy and only 2 ingredients. You can read about it at Love Yourself Collagen Valentine Gummies! For more of my paleo snacks and trail treats, head over to my Hiking and Backpacking Recipe Index!

Editor’s note: I am not a doctor and what works for me might not work for you. These foods or supplements are ones I have chosen based on my own experience and research. Please consult your very own doctor before making any health changes.

Paleo Mocha Nut Butter

Prep Time
5 minutes

Total Time
5 minutes

Course: Snack

Cuisine: Dairy Free, Gluten Free, Keto, No Dehydrator Needed, Paleo, Soy free, Whole Food

Servings: 9 1/3 cup servings

Ingredients

2 cups almond butter
1/4 cup coconut milk powder
3 tablespoons instant coffee
3 tablespoons collagen or protein powder
2 tablespoons honey
2 tablespoons cacoa
1/2 tablespoon vanilla

Instructions

Add all the ingredients to the food processor and blend until smooth.
This makes about 9 servings, roughly 1/3 cup per serving.
Store in small plastic bags. You can eat directly out of the bag or cut the end of the bag and squeeze it out.

Notes
Calories 390.1, Total Fat 32.7 g, Saturated Fat 3.9 g, Polyunsaturated Fat 7.6 g, Monounsaturated Fat 18.1 g, Cholesterol 0.0 mg, Sodium 13.6 mg, Potassium 426.8 mg, Total Carbohydrate 17.3 g, Dietary Fiber 6.0 g, Sugars 6.6g, Protein 10.7 g, Vitamin B-6 2.2 %, Vitamin C 0.7 %, Vitamin E 56.2 %, Calcium 15.0 %, Copper 25.2 %, Folate 9.1 %, Iron 12.0 %, Magnesium 42.1 %, Manganese 65.7 %, Niacin 8.1%, Pantothenic Acid 1.4 %, Phosphorus 29.2 %, Riboflavin 20.4 %, Selenium 0.1 %, Thiamin 4.9 %, Zinc 11.5 %

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