Nut butters are a great way to pack more protein, vitamins, minerals and healthy fats into your day.
We are both addicts of peanut butter, though many available at the supermarket contain added salt, sugar, and sometimes even palm oil (depending upon the brand).
Nuts contain so many wonderful things that it seems crazy to restrict the choice to only peanuts. Brazil nuts are fabulous for making a butter with, as they contain high amounts of oils and therefore blend to a delicious paste.
Making your own is cheaper, you can control what’s in it and you can experiment with different nuts and combinations.
In terms of nutrition:
- High in protein
- A good source of heart healthy mono and polyunsaturated fats
- Good source of fibre
- Contain iron, calcium and magnesium
- Nutrient dense though also calorie dense so consume in moderation
- Very high in the antioxidant selenium
- Higher levels of saturated fats and cholesterol than other nuts
- Spread on wholegrain toast, this makes a nutritious pre or post workout snack.
How to use your nut butter:
- Add to curries to thicken the sauce
- Pile on top of cakes for a delicious alternative to icing
- Spread on toast and top with rocket and tomato
- Serve as a dip with crackers
Recipe
- 2 cups unsalted brazil nuts
- 1 tablespoon honey (optional)
- Blend both ingredients in a blender for up to 2 minutes. Nuts will form a smooth paste. Scrape down sides periodically.
- Store in an airtight container for up to a week.
The Nutrition Guru and the Chef 
You must be logged in to post a comment.