Delicious and Nutritious Alternatives to Peanut Butter

Peanut butter has been a household staple for well over 100 years. It's beloved for its creamy texture and protein-packed punch. 

But unfortunately not everyone can enjoy it. Peanut allergies, dietary preferences, or simply the desire to try something new has encouraged many to look for alternatives. Thankfully, there’s a wide range of tasty spreads that can step in and even offer unique nutritional benefits.

Why Look Beyond Peanut Butter?

Allergies: Peanut allergies are among the most common food allergies, especially in children.

Variety: Trying different nut and seed butters can bring fresh flavours to your toast, smoothies, and bakes.

Nutrition: Some alternatives contain more fibre, omega-3s, or other valuable nutrients.

Top Alternatives to Peanut Butter

1. Almond Butter

Rich in vitamin E, magnesium, and calcium, almond butter is a smooth and slightly sweet alternative. It pairs beautifully with apple slices or drizzled over porridge.

2. Cashew Butter

Creamy and mild, cashew butter has a subtle flavour that works well in both sweet and savoury dishes. It’s often used in vegan cooking to make creamy sauces and desserts.

3. Hazelnut Butter

If you’re fond of Nutella but want something less sugary, pure hazelnut butter is a luxurious option. Its rich, nutty taste works well with bananas or spread on wholegrain toast.

4. Walnut Butter

Walnuts are packed with omega-3 fatty acids, making walnut butter an excellent choice for heart health. Its earthy flavour is best enjoyed blended into smoothies or spread thinly on crackers.

5. Sunflower Seed Butter

A brilliant option for those with nut allergies, sunflower seed butter has a slightly earthy taste and is high in vitamin E. It’s especially popular in schools where nut-free policies are in place.

6. Pumpkin Seed Butter

Deep green in colour and rich in iron, zinc, and magnesium, pumpkin seed butter is a powerhouse spread. Its savoury notes make it a great match for oatcakes or stirred into soups.

7. Tahini (Sesame Seed Paste)

Best known for its starring role in hummus, tahini is made from ground sesame seeds. It’s high in calcium and has a distinctive nutty, slightly bitter taste. Delicious in dressings, dips, or even drizzled over roasted vegetables.

8. Soy Butter

Another nut-free alternative, soy butter has a taste and texture close to peanut butter, making it a great swap for sandwiches and baking.

9. Coconut Butter

Made from the flesh of coconuts, this option has a naturally sweet flavour. It solidifies at room temperature but melts beautifully when spread on warm toast or stirred into porridge.

Creative Ways to Use Peanut Butter Alternatives

Smoothies: Blend cashew or almond butter for creaminess.

Baking: Swap sunflower seed butter into biscuits or flapjacks for a nut-free treat.

Cooking: Use tahini in salad dressings or walnut butter in pasta sauces.

Snacking: Pair apple slices with hazelnut butter or oatcakes with pumpkin seed butter.

Final Thoughts

Whether you’re avoiding peanuts or simply fancy a change, the world of nut and seed butters offers plenty of exciting options. Each spread brings its own unique flavour and nutritional profile, so don’t be afraid to experiment and find your favourites. Your morning toast may never be the same again!

RawQ From Tennis Star to You

RawQ are an exciting brand that’s taking a fresh approach to energy and nutrition. 

The food bars they make and sell are specially designed to fuel everyday people but are already trusted by professional athletes to provide long-lasting energy.

Co-founded by certified health and nutrition coach Arina Kuzmina, RawQ was created to support her co-founder’s partner, tennis champion Daniil Medvedev, with natural, sustained energy during intense training and competition.

The energy bars are crafted with nutrient-dense, high-quality ingredients like buckwheat, nuts, and seeds, offering a natural boost without any artificial additives - and are totally gluten free. A real boon to my wife who is diagnosed with coeliac disease.

Whether you’re looking for a snack during your workday, on a train or bus journey, or perhaps a pre-workout pick-me-up, RawQ provides the perfect balance of protein, fibre, and healthy fats. 

Also, with buckwheat emerging as a rapidly trending superfood (amassing millions of TikTok views, alone), these bars are as ahead of the curve as they are absolutely delicious. Good for you and so very, very tasty and somewhat moreish, too!

Cacao - Raspberry - Walnut

Box of 16, RRP: £47

Coconut - Spirulina - Almond

Box of 15, RRP: £42

Blueberry - Apple - Hazelnut

Box of 16, RRP: £47

Mango - Banana - Cashew

Box of 16, RRP: £47

Stocked on RawQ's own website, plus all major gyms and tennis clubs including the Roehampton Tennis Club, Queens Club, Padel Social Club, Equinox, BRX, Nobu Pilates and multiple healthy stores around London. 

100% Natural: Containing zero flavouring agents or enhancers. 

Long Lasting Energy: Unique combination of ingredients preventing blood sugar level fluctuations, providing energy for a prolonged period of time. 

Powered by Buckwheat: A powerful superfood, rich in minerals, antioxidants and high in protein. 

Not Dates: Containing zero high sugar ingredients such as dates, to prevent insulin spikes while providing high quality energy. 

Suitable for any diet: The bars are vegan and don't contain gluten, lactose or refined sugar. They do contain Stevia.

https://rawqfoods.com/

Cooking with Nut Butters: A Nutty Adventure in the Kitchen

Nut butters are a versatile and delicious addition to any kitchen. Whether you’re a seasoned chef or a novice cook, incorporating nut butters into your recipes can elevate your dishes with rich flavours and creamy textures. 

From the classic peanut butter to the luxurious almond and cashew butters, there’s a whole world of culinary possibilities waiting to be explored.

The Basics of Nut Butters

Nut butters are simply ground nuts transformed into a smooth or a chunky paste. They come in a variety of types, each offering unique tastes and nutritional benefits:

Peanut Butter: A pantry staple, known for its distinct, robust flavour and creamy texture.

Almond Butter: A slightly sweet, delicate alternative to peanut butter, packed with vitamins and minerals.

Cashew Butter: Smooth and buttery, with a subtle sweetness, ideal for both sweet and savoury dishes.

Hazelnut Butter: Often paired with chocolate, it offers a rich, indulgent flavour.

Nut Butter in Savoury Dishes

Nut butters aren't just for spreading on toast or blending into smoothies. They can add depth and creaminess to a variety of savoury dishes:

1. Nutty Satay Sauce:

A classic use of peanut butter in Asian cuisine. Combine peanut butter with soy sauce, lime juice, garlic, and a bit of chilli for a spicy, tangy sauce perfect for grilled chicken or tofu skewers.

2. Creamy Nut Butter Soup:

Add a spoonful of almond or cashew butter to soups like butternut squash or sweet potato for a rich, velvety texture. It’s a great way to add extra protein and healthy fats to your meal.

3. Nut Butter Stir-Fry:

Create a quick and easy sauce with cashew butter, soy sauce, ginger, and garlic. Toss it with your favourite vegetables and protein for a flavourful stir-fry.

Sweet Treats with Nut Butters

Nut butters shine in desserts, providing a creamy base and nutty undertones:

1. Classic Peanut Butter Cookies:

A timeless treat, these cookies are simple to make and incredibly satisfying. Combine peanut butter with sugar, egg, and a touch of vanilla for a deliciously chewy biscuit.

2. Almond Butter Brownies:

Swap out some of the butter in your favourite brownie recipe for almond butter. This adds a subtle nutty flavour and makes the brownies extra moist and decadent.

3. Nut Butter Smoothies:

Blend almond or cashew butter with bananas, a splash of milk, and a drizzle of honey for a creamy, nutritious smoothie that’s perfect for breakfast or a post-workout snack.

Creative Uses for Nut Butters

Think outside the jar and use nut butters in unexpected ways:

1. Salad Dressings:

Whisk together almond butter, lemon juice, olive oil, and a bit of honey for a creamy, tangy salad dressing. It pairs wonderfully with leafy greens and roasted vegetables.

2. Nut Butter Marinades:

Create a flavour-packed marinade with peanut or cashew butter, soy sauce, and spices. Marinate chicken, tofu, or vegetables for a unique twist on your usual grilling routine.

3. Nut Butter Frosting:

Elevate your cakes and cupcakes with a nut butter frosting. Blend almond or cashew butter with icing sugar and a bit of milk for a rich, nutty topping.

Health Benefits of Nut Butters

Nut butters are not only delicious but also packed with nutrients. They are excellent sources of healthy fats, protein, vitamins, and minerals. Regular consumption can support heart health, provide sustained energy, and contribute to overall well-being.

Cooking with nut butters opens up a world of culinary creativity. Their rich flavours and creamy textures can enhance both sweet and savoury dishes. So next time you’re in the kitchen, reach for a jar of your favourite nut butter and experiment with these delightful recipes. Your taste buds will thank you!

Happy nut cooking!