The Nut Butter Cookbook. Heather Thomas

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СКАЧАТЬ 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 other nut butters and quite oily. Although it can be used as a spread, it is more frequently added to smoothies, porridge and desserts.

      HAZELNUT BUTTER

      Most of us are familiar with the chocolatey variety of hazelnut spreads, but it’s also available without flavourings. It’s a good source of fibre, vitamin E, minerals and omega-6 fatty acids but only has half the protein of peanut butter. Turn to here to try making your own!

      MACADAMIA NUT BUTTER

      This is low in saturated fat and contains a variety of healthy vitamins and minerals. It can help to lower unhealthy LDL cholesterol and control blood-sugar levels. Due to its high fibre content, it is gut friendly and may also ease the symptoms of irritable bowel syndrome (IBS).

      PEANUT BUTTER

      This is the most widely consumed nut butter in the world. It’s highly nutritious, especially in protein, vitamin E and minerals, and available salted or unsalted, plain or with added flavourings, smooth or crunchy. Avoid brands that have added sugar and palm oil for the most nutritional benefits.

      PECAN BUTTER

      Although slightly higher in fat than other nut butters, this contains both omega-3 and -6 healthy fats, a jackpot of vitamins, minerals and dietary fibre.

      PISTACHIO BUTTER

      This is very nutritious and can help to keep our arteries healthy and reduce cholesterol in the body. It is an especially good source of potassium – just 25g (1oz) of pistachio butter can contain as much potassium as a banana.

      WALNUT BUTTER

      Walnuts are a great source of healthy omega-3 fats, which help stimulate leptin, the hormone that tells us when we’ve had enough to eat. This nut butter also has anti-inflammatory properties, making it a popular choice for people with autoimmune and inflammatory health problems.

      COMBO BUTTERS

      These can be made from grinding any of the nuts listed above and combining them with other nuts, edible seeds (sesame, pumpkin, sunflower, etc.) or flavourings, such as salt, honey, vanilla, spices and cocoa.

      COOKING WITH NUT BUTTERS

      Cooking with nut butters is not a new phenomenon – in Southeast Asia they’ve long known the benefits of cooking with nuts, especially peanuts. They are a staple of Malaysian and Thai food where they are sprinkled over noodles, curries and salads as well as playing the starring role in satay sauce. Nut butters can add flavour and texture as well as nutrients to both savoury and sweet dishes. Use them to make pasta sauces, dips, creamy soups, curries, salad dressings and drizzles.

      And it’s easy to make your own nut butters at home – just grind the nuts of your choice into a thick, oily paste. You can add flavourings, such as edible seeds, salt, honey and spices, if wished. We have basic recipes and suggestions to instruct and inspire you – all you need is a food processor.

      BASIC RECIPES

      It’s so easy to make your own nut butters and, this way, you can get the quality, flavour and texture you really like while avoiding palm oil, sugar, salt and some of the other additives that are found in most shop-bought commercial brands.

      For the best results and to give you more control over the taste, use shelled raw nuts and roast them in the oven yourself. They can be difficult to source but most wholefood, health-food and natural-food stores sell them.

      Roasting the nuts not only enhances their flavour and aroma but it also releases their natural oils, making them easier to grind and giving a smoother texture.

      To grind the nuts for any nut butter, you’ll need a large, sturdy food processor. It takes a while for the nuts to release their oil and become smooth and creamy – as long as 10–15 minutes – so be patient. Be careful not to over-blitz the nuts or the nut butter will be too liquid and not spreadable. If you like crunchy peanut butter, you can remove a few spoonfuls in the early gritty stages of grinding and stir them in at the end.

      VEGAN OPTION

HOMEMADE PEANUT BUTTER

      Nothing compares with the natural goodness of homemade peanut butter, whether it’s smooth and creamy or crunchy and nutty. This recipe shows you how you can adapt it to make either version, and it’s a lot easier than you think.

      MAKES 500G (1LB 2OZ)

      PREP 10–15 MINUTES

      COOK 10–15 MINUTES

      500g (1lb 2oz/3½ cups) shelled raw peanuts

      1 tbsp sunflower, vegetable or peanut (groundnut) oil

      1–2 tbsp clear honey or agave syrup (optional)

      sea salt (optional)

      Preheat the oven to 180°C (160°C fan)/350°F/gas 4.

      Put the nuts on a large baking tray (cookie sheet), spreading them out in a single layer, and roast for about 10–15 minutes until golden brown and fragrant. Remove from the oven and СКАЧАТЬ