Unlike dairy butter, nut butters are good sources of fiber (1 to 2 grams per tablespoon) and protein (2 to 4 grams per tablespoon). While they are high in fat, they are the good kinds of fat (mono-saturated and poly-saturated) that are beneficial for your heart. The most commonly consumed nut butter is peanut butter, but there are many more delicious varieties. Below are some suggestions.
Instructions
1. First, before you choose any butter, you want to find a brand has little to no cholesterol, added sodium and sugar. (If it contains a lot of sugar, that means the nut butter is not very good quality.) Also avoid those with preservatives, trans fats and peanuts, as you want to buy an alternative to peanut butter, not a cheaper-made combination. (Look for the words "Made in a Peanut-Free facility.")
2. Almond butter is growing in popularity. It has a mellow, sweet taste and smooth texture. Almonds come from warm climates like South America, the Mediterranean and California. Try it as a base for soups and sauces. Almond butter gives you a good amount of minerals like calcium and magnesium. It also contains potassium, vitamin E and the amino acid L-arginine, which recent studies have shown might prevent heart disease.
3. Hazelnut butter is a naturally sweet, rich option. If you buy domestic hazelnut butter, those nuts probably hail from Oregon, but some can also come from as far as Turkey, Spain, Italy and Eastern Europe. Look for a butter that contains roasted hazelnuts, as it will have a more intense taste. Nutritionally-speaking, hazelnut butter supplies you with a good amount of folic acid and calcium. It is particularly delicious on fruits like apples and bananas.
4. With its mild taste, walnut butter is a nutritional superstar: it contains amino acids and alpha-linolenic acid (ALA, an essential omega-3 fatty acid) and, of all nuts, it contains the most heart-healthy omega-3 fatty acids at 2.6 grams per ounce. These fatty acids are said to reduce the risk for heart disease, cancer, diabetes and even clinical depression. (Note that quite a few walnut butters can contain cashews as well, so check the label.) Walnut butter tastes great on celery sticks, crackers and apple slices.
5. If you want something really different, try Macadamia Nut butter. Sometimes referred to as Queensland nuts, they thrive best in hot, humid parts of Africa, Australia and Hawaii. The resulting butter is a naturally sweet, smooth taste and it has an extremely creamy, buttery texture. It is also very versatile: it is great on fruit like strawberries or as a topping for ice cream and it can be used in baking in place of regular butter. This butter contains a good amount of thiamine and omega-3 acids, which are good for your heart.
6. Another unusual nut butter is Brazil Nut Butter. Brazil nuts the Amazon rain forests in South America, and they have a very creamy texture that's easy to spread. The sweet taste is much like that of the macadamia nut butter. It can be used to replace coconut in many recipes. Although a little higher in fat than most nut butters, Brazil Nut Butter is also a nutrition powerhouse: high in selenium, copper, phosphorus and thiamine.
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