The Nut Butter Cookbook. Heather Thomas

INTRODUCTION

      More and more of us are going nuts about nut butters as we embrace a healthier lifestyle and more wholesome diet. For many of us they have become a staple, and their popularity has expanded way beyond the familiar peanut butter we’ve all been eating for years. The choices now available are extremely diverse, and their natural, healthy image, nutritional benefits and range of flavours make them very appealing. Delicious, nutritious and energizing, these nut butters help to make us feel good about ourselves as well as doing us good – and tasting great!

      WHY IS NUT BUTTER SO POPULAR?

      The nut-butter market is a huge success story and it continues to grow rapidly at a global level. There are many reasons for this spectacular growth trend:

       Nut butters appeal to people who want a more natural, healthy and ethical plant-based diet, especially flexitarians, vegetarians and vegans.

       They are also popular with athletes and fitness-conscious foodies as they are nutrient-dense and a great source of protein for muscle building, maintenance and recovery. Plus, they are a more affordable way to boost nutrient and calorie intake compared with pricey protein bars and shakes.

       Because they have a very low GI (glycaemic index) rating, they help to provide slow-release, long-lasting energy for active lifestyles.

       Nut butters are also a useful tool in weight loss as eating even small amounts can leave us feeling full and prevent hunger pangs. Moreover, most brands these days are unsweetened and do not contain any added sugar.

      GOOD FOR YOUR HEALTH

      Nuts are among the world’s healthiest foods and studies have shown that eating them regularly reduces the risk of developing heart disease, stroke and other age-related diseases. High in protein and heart-healthy omega-3 and -6 fats, nut butters are rich in vitamins as well as a range of essential minerals. They are also a good source of antioxidants, especially vitamin E, high in dietary fibre and low in sugar and carbs. Moreover, their poly-unsaturated and mono-unsaturated fat content helps to lower cholesterol and fight inflammation in the body.

      Nut butters can help to lower blood pressure, protect against some cancers and build stronger bones and muscles. They also help to build and maintain a healthy immune system and support the structure and function of cells.

      TYPES OF NUT BUTTERS

      ALMOND BUTTER

      Probably the healthiest of all the nut butters as it has fewer calories and more vitamin E and dietary fibre. Eaten for breakfast, it can stabilize blood-sugar levels for the rest of the day, making food cravings and snacking between meals less likely.

      BRAZIL NUT BUTTER

      Most of the fat content of Brazil nuts is mono-unsaturated, which is thought to lower LDL (bad cholesterol) and raise HDL (good cholesterol) in the bloodstream. It’s also one of the highest natural sources of selenium, which is believed to fight inflammation and increase blood flow.

      CASHEW BUTTER

      Rich, smooth and creamy, this is one of the most popular alternatives to peanut butter, and although it’s lower in protein, it’s richer in minerals (calcium, magnesium and zinc) and other nutrients.

      COCONUT BUTTER

      This is richer and sweeter than