Nut Butters
Butter Goes Nuts
You can do so much with nuts. We're focusing on butters here, and what a variety we have! Try out these recipes sourced for you
Text: Lyle Michael
Butter your bread every morning, you must. Or mayo it, or cream cheese it, perhaps. But why not spruce it up the healthy way with nut butters, from almond to cashew, walnut to pecan, hazelnut to macadamia, pistachio and the most popular of them all, peanut. And make them at home, you can. It’s simple and nutritious and delicious, and suits a variety of diets. Nut butters are
the rage now, and not just for the vegans or the gluten-free, or the keto-free, but for all those looking for something different and versatile from butter as we know it. Really, all you need is just one ingredient, and a little something to add flavour and sustenance.
All nuts in their raw state, free from adulteration, are gluten-free and care must be taken to avoid any allergic reactions if one is prone to them. Pick your choice of nut and get cracking on that butter which you can use as a spread, in a smoothie or porridge, to baste, to bake…or just a spoonful to lap up. We add a dash of honey to our peanut butter fix every morning and the taste lingers in the mind through the day. In addition, you know you are getting your dose of nutrients from a handful of nuts, and an assortment at that. Nut butters, minus any adulterations like rapeseed or palm oil to make it smoother, are a powerhouse of nutrients such as fibre, protein, your B vitamins, vitamin E, phosphorous, zinc, and more. They are loaded with monounsaturated fats which help keep the HDL – good cholesterol – on the higher side and LDL – bad cholesterol – in check. Most nut butters contain between 80-100 calories per tbsp, and 7-10 gms of unsaturated fat. You must keep a watch on your quantity though, as nuts can be heavy and can add to LDL if not consumed in moderation.
If you’re doing peanut butter, you’re getting the highest amount of protein and healthy fats (8 gms each per tbsp) and a good amount of antioxidants. There’s 0 cholesterol and creating it at home, with a little salt, reduces the introduction of high triglycerides (lipid) in your body, which can come from additives and preservatives. Almond butter is another popular nut butter that is still gaining ground in India. It is dryer than peanut butter but loaded with monounsaturated fats and vitamin E, magnesium and calcium. It is a hearty butter, making up for 200 calories of your intake, with around 19 gms of fat and 5 gms of protein per tbsp. Cashew butter, on the other hand, is smooth and creamy and mimics dairy butter well enough. It is lower in calories and protein as well (2.8 gms), with a fat content of 8 gms per tbsp. It is rich in minerals such as copper, phosphorus, manganese and magnesium, and can assist in several daily functions like metabolism, energy production and brain health, too.
Moving on to walnut butter…Of all the nut butters, this butter has the most omega-3 fatty acids which help maintain cholesterol levels and reduce inflammation. It is lower in protein, though, at 2.4 gms per tbsp and fibre (1.1 g), too, as compared to other butters. But as we all know, walnuts are good for the brain and so, too, walnut butter. Pistachio butter is relatively less common but there’s no stopping you if pista is a weakness. Though the final product might not look too attractive given its greenish brown colour, pista butter is tasty and healthy. With 3 gms of protein, a higher carbohydrate rate (4.5 gms) and lower fat content (6.5 gms), pista butter is favourable and renders a sweet flavour on its own. Macadamia nut butter is less popular in India but should certainly be on your list of nuts to include in your diet. There is no sugar content in these nuts and the protein levels are low (1 g per tbsp), so too the fibre (1 g per tbsp). This one is high in essential vitamins and minerals such as magnesium, iron and zinc.
Last but not least, you have the pecan nut which you would normally associate with dessert, but a butter made of this nutritious nut will only enhance your fondness for it. Pecan butter contains smaller amounts of carbohydrates (2 gms) and more fat (11.5 gms) than most other nut butters. These nuts are smooth and flavourful and versatile, filled with vitamins A and E, magnesium and potassium.
Whatever be your choice of nut butter, you cannot go wrong. Make a PB & J and add slices of banana for a power-packed meal for the day. Blend almond butter into a smoothie or dip apple slices into it for a healthy snack. Cashew butter can actually go well in a butter chicken and the results will surprise you! Walnut butter is easily spreadable on toast, bagels or muffins, perfect for breakfast or teatime. Pistachio butter goes great as a topping for ice-creams or confectionery fillings. Make fudge squares from macadamia nut butter and you won’t be able to stop at one; but do stop to stay healthy, mind you. Craving for warm cookies to dip in your cuppa, pecan nut butter it is!
With a growing variety of assorted nut butters today, nut butter experts advise keeping it to one type of nut per butter, when making your own, with minimal ingredients/additives to avoid reduction in the basic health benefits they offer. Excess salt and sugar is certainly avoidable and the more natural the taste of the butter the better.
