I am constantly preaching about the benefits of nuts and seeds especially when it comes to replacing animal proteins with plant based options. For some people, nuts and seeds are difficult to digest, but that doesn’t mean they have to be removed from your diet. Nut and seed butters are more easily digestible and can be incorporated into your diet in a variety of ways. Allergic to nuts? No problem. Seed butters are often non-allergenic and can be a great substitute.
Types of Nut and Seed Butters:
Sunflower seed butter
Tahini (sesame seeds)
You can make your own. Start with 1-2 cups of your nut/seed of choice and feel free to use a variety. (buy them raw and toast them a bit before use)
Add them to your food processor and let it rip. You can add a little vegetable oil or water to thin it out to the consistency you desire.
Why is DIY so great? There is no added sugar, salt or preservatives.
Eight Uses for Nut or Seed Butters:
1. Add nut or seeds butters to your favorite breakfast cereal like oatmeal for a burst of flavor and added protein.
2. Try nut or seeds butters in asian recipes that call for peanut butter. Like an Almond Butter Soba Noodle Salad.
3. Tahini is used to make a traditional hummus but don’t stop there…try using walnut or almond butter instead.
4. Use a tablespoon of nut or seed butter in your salad dressing to create a creamy texture and a lot of flavor. Try this: 2 T. tahini, ½ cup water, 1-2 lemon (juiced and zested), 1 shallot (minced), salt and pepper to taste.
5. Add some nut or seeds butter to your next smoothie. It will be satisfying and protein packed. Try this: 1 T. nut/seed butter, one banana, 2 cup almond milk, ¼ t. cinnamon.
6. Spread an apple with nut or seeds butter for a nutritious, balanced snack.
7. Add nut or seed butters to baked goods.
8. Stir nut or seeds butters into a hearty stew like we did in this African Nut Stew.
What is your favorite use for nut and seed butters?
By: Katie Cavuto, MS, RD