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What Is Nut Butter
What Is Nut Butter
EVERYTHING YOU NEED TO KNOW ABOUT DIFFERENT TYPES AND THEIR HEALTH
BENEFITS
If you think nut butter starts and ends with peanuts, you’ve got a lot to learn! Nut butter is so much
more than that, as a delicious and nutritious snack to be enjoyed as part of a healthy diet. Let’s go over
everything you need to know about nut butter, including what it is, the health benefits and some
different types of nut butter available. Plus, get excited about a couple of recipes that celebrate nut
butter in all its deliciousness. However you love your nut butter, whether it’s lashings on toast or
straight off the spoon (no judgement here!), you’ll find more reasons to enjoy it once you keep reading!
Nut butters are made by grinding up nuts into a paste, and they can be enjoyed in many different ways.
The result is a creamy, luxurious and utterly moreish spreadable paste that elevates nuts to a whole new
level. Depending on what type of nut you use, the texture and flavour will vary, but all types of nut
butter are packed with healthy fats, vitamins and protein.
These days, there are lots of different types of nut butters available. Personally, I think the idea of
pulverising nuts into a smooth (or crunchy) paste is the greatest upgrade to nuts that's ever happened.
In most cases, each nut butter should include just blended nuts and perhaps a touch of salt. Watch out
for added ingredients such as vegetable oils or emulsifiers, which are unnecessary to consume and can
alter the flavour and texture of what's naturally provided for you. Some common examples of nut butter
available these days include:
Almond Butter
Cashew Butter
Peanut Butter
Hazelnut Butter
Pecan butter
Pistachio butter
Walnut butter
You can also find types of nut butter that are flavoured or spiced with ingredients like cinnamon, honey
and cocoa powder. If you can source a blend of different nuts to make unique flavour combinations, well
that's just a bonus! A great example of this is an 'abc' butter, which contains almonds, Brazil nuts and
cashews - yum!
Nut butter is an incredibly nutritious food that provides plenty of health benefits. All types of nut butter
are rich in heart-healthy monounsaturated fats and proteins that help keep your energy levels stable
throughout the day.
They also contain nutrients like omega 3, magnesium, potassium, zinc and vitamin E, which may help
reduce your risk of chronic diseases. Eating nut butter regularly can also improve your cholesterol levels,
reduce inflammation and boost weight loss efforts.
In short, nut butter is just as healthy as whole nuts, as long as it doesn’t contain any added ingredients
like preservatives or unhealthy fake sweeteners. This means you can reap the same health benefits of
nuts, in a delicious and fun way!
Here's a summary of a few different nut butters and their various health benefits.
ALMOND BUTTER
Almonds have been proven to be an important dietary intervention for a range of health issues. For
instance, a wealth of research demonstrates the beneficial effects of almonds on metabolic health and
weight management. Even better, almond butter is naturally rich in vitamin E, essential fats and fibre
and is a healthy way to make the most of almonds, every day.
Your thyroid is integral to managing your heart rate, body temperature and metabolism. So, pretty
important. And in fact, without enough selenium, this complex feedback system involving the thyroid
simply doesn't work properly. That's reason enough to start enjoying Brazil nut butter! To help make it
more palatable, boost it with almond butter or honey.
MACADAMIA BUTTER
Macadamias, together with Brazil nuts and pecans are the lowest GI nuts and as such make the very
short list of keto-friendly nuts. Including macadamia butter in your diet can confer anti-inflammatory
properties, which can protect against cardiovascular disease.
PEANUT BUTTER
Peanut butter is the O.G. nut butter we all know and love. Its biggest flex is its high protein content, with
10 (yes, 10!) different amino acids. Most notably, peanuts are high in choline, tryptophan and arginine
which support the brain and nervous system, boost mood and promote cardiovascular health. Little
known to most people is that peanut butter is very high in resveratrol. This polyphenol compound helps
prevent a range of complex and chronic diseases, including diabetes and cancer.
PISTACHIO BUTTER
This is a unique and not-so-common option in the world of nut butter. Pistachios are enviably high in
vitamin B6, which is essential for reproductive hormones and also for energy production. Pistachio
butter can easily be made at home, using unprocessed, whole pistachios, resulting in a deep mossy
colour that’s distinctly all pistachio! This nut butter pairs perfectly with a wave or two of honey on
Middle Eastern fruit toast.
No. Nut butter is made entirely from ground nuts, not dairy butter. It has a creamy and spreadable
texture, but it does not contain any actual butter.
IS NUT BUTTER GOOD FOR YOU?
Well, yes. Nut butters are incredibly nutritious and offer plenty of health benefits when eaten regularly.
They provide healthy fats and proteins that help keep your energy levels stable throughout the day. Nut
butters are also a great source of minerals like magnesium, potassium, zinc and vitamin E.
Tahini is not technically considered a nut butter, as it is made from ground sesame seeds rather than
nuts. It has a rich, creamy flavour with some toasty notes that work nicely in savoury dishes. Tahini
packs many of the same health benefits as traditional nut butter, as well.
Yes, some store-bought nut butter contains added sugar and salt as well as vegetable oils. The best way
to get the most health benefits out of your nut butter is by buying all-natural, unsweetened varieties
that don't contain any additives. You can also make your own nut butter at home with a food processor
so you know what's in it.
Yes, nut butter can become rancid over time if it is not stored properly. It's best to keep your nut butter
in an airtight container at room temperature or in the refrigerator, depending on how quickly you’ll use
it. You should also make sure to check the expiration date on the package before consuming it. If it
smells or tastes off, acrid or bitter - ditch it. However, with proper storage, your nut butter should stay
fresh for several months.
Yes, making your own nut butter is quite easy and can be a great way to add variety to your diet. All you
need to do is roast some nuts of your choice in the oven, then blend them until smooth in a food
processor or blender. You can also use raw nuts, but roasted intensifies the flavour and some of the
health benefits. It can take a while for the nuts to transform through the various stages of blending, and
you usually need a powerful blade in the processor to get the job done. Once you've made your nut
butter, store it in an airtight container at room temperature or in the refrigerator.
No matter how you choose to enjoy it, nut butter is an incredibly nutritious and delicious food that you
can eat every day. If you're new to the world of nut butter, you're sure to find something that tickles
your fancy and your taste buds. Nut butter provides plenty of health benefits and has a rich, creamy
flavour that makes it incredibly moreish. There are plenty of ways to incorporate nut butter into meals,
Nut butters are incredibly versatile and can be enjoyed in many different ways. Try stirring a spoonful
into your smoothie for an added boost of protein and healthy fats. Spread it on toast or crackers for a
delicious snack, or mix it into porridge for a nutritious breakfast. Nut butter is also great for baking – try
using it to make brownies, cookies or other sweet treats! Here are a couple of recipes to get you started.
Spread nut butter on toast and top with slices of banana and a sprinkle of cinnamon.
Add nut butter to smoothies for a boost of protein and healthy fats.
Drizzle over pancakes or waffles for added sweetness and crunchy texture.
Use it as an ingredient in your favorite cookies or brownies recipes to add richness and flavor.
Make your own ice cream by blending frozen bananas, nut butter, almond milk and vanilla extract
together until creamy and scoop into a bowl or cone!
Swirl nut butter through oatmeal or yogurt for some added nutrition and sweetness.
Make your own trail mix by mixing your favorite nuts, seeds, dried fruit, cereals and nut butters together
- great as a healthy snack on the go!
Slather it on whole wheat bread topped with sliced strawberries, raisins and shredded coconut flakes for
a delicious sandwich alternative!
Use it as a dip for fresh vegetables such as carrots, celery or bell peppers - the kids will love it too!
RECIPES
This decadent smoothie bowl is a delicious and nutritious way to enjoy hazelnut butter with some added
extras that boost the health benefits. This breakfast or snack idea is high in protein, healthy fats, and
minerals.
Make your own almond milk to maximise the nutty health benefits and you can swap the hazelnut
butter and cocoa for a devilishly delicious and done-for-you choc hazelnut butter (yes, you're welcome!).
Ingredients
Method
1. Start by blending the banana chunks, almond milk and hazelnut butter until smooth.
2. Add the cocoa powder and blend for a few more seconds.
3. Pour your smoothie into a bowl and top with desired toppings.
4. Enjoy!
PEANUT BUTTER & BANANA PORRIDGE
This delicious and nutritious breakfast will kickstart your morning with a healthy dose of protein, fibre,
and essential vitamins and minerals. This is also a good entry point into experimenting with nut butter
outside of ‘on toast’. All you’ll need is some natural peanut butter and ripe bananas to make this
delicious porridge and you're set!
Ingredients
- ½ cup oats
- 2 ripe bananas
Method
1. In a medium saucepan, bring the oats, water/milk and a pinch of cinnamon to a boil. Then reduce to a
low heat and let it simmer for 10 minutes.
2. Mash the bananas with a fork and stir them into the porridge.
3. Once everything is mixed, add your peanut butter and cinnamon (optional).
This vegan almond butter fudge takes just minutes to make and is the perfect guilt-free treat. Made with
wholesome ingredients like almond butter, coconut oil, and pure maple syrup, it's a delicious snack
that's great for satisfying your sweet tooth.
Ingredients
Method
In a medium saucepan over low heat, combine almond butter, coconut oil, and maple syrup until
smooth. If the mixture is too thick, add a tablespoon or two of water to thin it out.
Pour mixture into an 8x8 inch baking dish and spread evenly with a spatula or spoon. Place pan in the
freezer for 15 to 20 minutes or until firm.