My Guide To Nut Butters

Along with avocados, a quality (i.e. no added nasties) nut butter is my all-time favourite food! It's common knowledge that I have no sense of portion control when it comes to nut butters. When I'm craving something sweet sometimes I'll just tuck into a jar, often with devastating effects to my cupboard stocks!

A healthy source of unsaturated fats, protein, fibre, vitamins and minerals to include vitamin E, B vitamins, zinc, selenium, manganese and calcium the nutritional profile cannot be faulted and the possibilities are endless!

The most well-known nut butter is, of course, peanut butter! Though it is high in calories due to the fat content PLEASE! remember that the majority of these are healthy mono- and polyunsaturated fats crucial for lowering cholesterol, reducing blood pressure and managing fat-soluble vitamins within the body - I've written a whole post about embracing the 'right' types of fats here - why not make up a quick satay sauce to rev up your chicken dinner? Simply mix up a dollop of peanut butter, some coconut milk, a splash of soy sauce and a squeeze of lime...much tastier, cheaper and more satisfying than shop-bought sugar-laden varieties!

Overnight oats made in a peanut butter jar - waste not, want not!

The next most common nut butter delight is almond butter. With an exceptional vitamin E profile - an essential antioxidant - double the amount of iron and up to seven times as much calcium as peanut butter, this one is definitely worth a try! Adding a spoonful to smoothies will up the nutrient index and help keep you fuller for longer. Simple.

Cashew butter is fast becoming a staple in any nut butter lover's cupboard. Incredibly creamy, a little goes a long way! If you're vegan or simply looking to try something new and interesting you can use this one to make a dairy-free 'cheese'! I'm yet to do so though it's been on my to-do list for agggges and there are plenty of recipes if you search the internet.

Seed butters. Okay, so not technically a 'nut butter' but these are also delicious and a simple way of boosting your vitamin and mineral intake. I'm guessing most of you will be aware of the sesame seed paste, tahini, used to make delicious hummus but shop around and you can find sunflower or pumpkin seed butters, perfect for dunking veggie sticks into or enjoying on crackers!

My key points when buying nut/seed butters:

• avoid added nasties such as palm oil, sugar, hydrogenated fats and excessive amounts of salt
• you get what you pay for - I'm always willing to pay a little extra for quality here. A little does go a long way (if you can control your portions!!) so fork out for a reputable brand - I like Meridian, Pip and Nut, MyProtein, Proper Nutty and Dr Zaks
• It's natural for the oils to separate in nut butters and you may find that a layer of oil is sitting on top when you open the jar; don't drain this away, it's normal and necessary for achieving the desired consistency; simply stir well
• In my opinion, crunchy is best!

My favourite uses:

• Smoothies
• On toast
• Mixed into overnight oats
• Dolloped on porridge, pancakes or baked oatmeal
• Mixed up to make a satay sauce (see above)
• Whizzed up in banana nice cream
• As a snack with chopped apple and a dusting of cinnamon
• This banana bread
• Pure and simple: spooned straight from the jar

And now for my new treat:

I'd like to stress that this isn't a healthy snack option that you can go away and buy then devour the jar in one sitting. It is however a healthier alternative to the most popular chocolate hazelnut spread out there. With 83% less sugar than standard chocolate spreads it is more favourable. However, it doesn't have my preferable list of minimal ingredients so it is enjoyed in moderation. But that's what life's about, right?