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!

Sunflower Seed "Chocolate" Bars

Here's another non-chocolate recipe, but this one is for those folks who aren't too keen on carob. 

Sunflower Seed "Chocolate" Bars

Ingredients:

1 cup raw sunflower seeds (Shelled, of course!)

1 cup pitted dates

2 tablespoons coconut oil

1 teaspoon vanilla extract

Pinch of salt

Instructions:

In a food processor, blend the sunflower seeds until they form a fine powder.

Add the pitted dates, coconut oil, vanilla extract, and a pinch of salt to the food processor.

Blend all the ingredients together until they form a thick, sticky dough.

Line a modest sized baking dish or tray with some parchment paper, or something similar to parchment paper.

Transfer the dough to the lined baking dish and press it down firmly to form an even layer.

Place the baking dish in the refrigerator for at least 1 hour to firm up.

Once firm, remove the "chocolate" from the refrigerator and cut it into bars or squares.

Enjoy your homemade sunflower seed "chocolate" bars!

These bars have a rich, chocolate-like flavor without any actual chocolate or carob. They're perfect for satisfying your sweet tooth while providing a nutritious snack thanks to the sunflower seeds and dates. Feel free to customise them by adding nuts, dried fruit, or spices like cinnamon or ginger for extra flavour.

Time to upgrade your cooking oils to Borderfields?

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It also has 50% of the saturated fat content compared to olive oil, contains no additives and is a good source of natural Vitamin E. 

Like us you will probably have been shocked and maybe even horrified by the recent tripling of the price of olive oil in your usual shop or supermarket. 

However, you'll be cheered up to learn that there are some substantial savings benefits when comparing rapeseed oil to basic oils, such as olive oil.

The Borderfields story started  back in the year 2005, when a group of farmers from Northumberland and The Scottish Borders were able to expertly grow a crop and bottle an inaugural batch of rapeseed oil. 

Having cultivated rapeseed for a good many years, they carefully selected the ideal seed variety to produce an oil with a delectable flavour profile and an amazing golden hue. 

The partnership quickly joined forces with experienced Nottinghamshire and Lincolnshire growers to press extra seeds to ensure future generations of farmers continue their responsibility to carefully nurture and manage crops and continue to improve environmental practice working in harmony with nature and not against it.

That's Food and Drink was interested to learn that rapeseed oil is from the third most important crop grown in the UK, following wheat and barley. Other vegetable oils, like olive oil or sunflower oil, are mainly imported from mainland Europe or even further afield. 

If you are ready to introduce this golden, healthy British produced oil into your kitchen and make substantial savings on your household budget, now's the time to do it.

You'll find it at your local supermarket, independent retailers, and also online. Visit their website for your nearest stockist or fill your basket via their online store for delivery direct to your doorstep (although a minimum order applies). 

www.borderfields.co.uk