Nut butters uncovered

 

They're 'good fats' but how healthy are the various nut butters? Dietitian Melanie McGrice debunks the spreads.

 

“Nut butters are a good source of protein and good fats, some better than others! Try and pick a nut butter without too much oil, salt or sugar added,” says McGrice. “Many people use nut butter and butter together; it’s better to use one or the other.”

Raw vs roasted
Roasting nuts changes their flavour, but apparently not their nutrition. Raw nuts tend to have slightly less rich and toasty flavours than roasted nuts, so many commercial nut butters use a roasted product. “Roasting doesn’t affect the nuts themselves, but when they roast the nuts, they are often roasted in oil, increasing the fat content,” says McGrice. According to Nutrition Australia, nuts are capable of absorbing two to five per cent of the oil they are cooked in. Roasting nuts also takes out some moisture content, concentrating the nutrients.

‘No added’ vs natural
While both ‘no added’ and natural nut butters are better for you than traditional nut butters, a ‘natural’ label implies that your nut butter is free from preservatives, stabilisers, sugar and salt – i.e. it’s literally 100 per cent nuts. Whereas a ‘no added’ nut butter means you still get peanuts, vegetables oils and preservatives, sans the sugar and salt.

Peanut butter
Peanuts are higher in protein than most nuts and a source of vitamin E and good fats. Traditional peanut butters have a paste-like texture and a rich, sweet and salty flavour. Natural, or pure state, nut butters tend to be drier than commercial butters.

Almond butter
Almonds are low in cholesterol and a good source of magnesium, manganese and good fats. They are also rich in calcium and vitamin E. Almond butter tends to have a more mellow and fresh taste than peanut butters, and their consistency tends to be looser and coarser.

Macadamia butter
Macadamias are quite low in protein compared to most nuts, but are uniquely high in monounsaturated fats (the most of all nuts). They can lower cholesterol and contain thiamine and manganese. Macadamia butter tends to be thinner and oiler than peanut butter, and has a rich and almost fruity taste.

Cashew butter
Cashews are a good source of iron and magnesium and also have a low glycaemic index. Cashew butters usually have a pasty texture and a sweet and rich flavour.

Walnut Butter
Walnuts have been proven to boost brain function and reduce cholesterol. They contain omega-3 fats as well as folate and fibre. Walnut butter tends to be crumbly and less soft and spreadable than other nut butters. It can have an intense woody or ‘green’ taste.

Coconut butter
Clean eating uber-star coconut butter can be subbed in for butter as a spread and used in stir-fries. While the dietetic jury’s hung on just where it ranks in the health stakes, it was recently found to be preferable to polyunsaturated soybean oil despite being saturated fat. A University of California study found that replacing coconut oil with soybean oil caused more weight gain, adiposity, diabetes and insulin resistance.

NEXT: Check more healthy fats to include in your healthy eating regime.

 

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Vegetarian protein picks

Make your vegetarian lifestyle easy with these foods ideas.

Eating out

At a vego buffet, add more tofu, beans and nuts into meals like stir-fries, salads and soups for extra protein.

The alternatives

Look for modified versions of your favourite meals. In the era of mainstream meat-freeism, resorts and retreats are responding with vego takes on meaty faves – think sushi hand rolls made with water chestnuts, lasagne made with chopped mushrooms and eggplant strips in lieu of antipasto meats.

Non-vegan options

Assuming you’re not vegan, seek out vego options with animal products – quiches and frittatas loaded with vegies are well balanced with ample protein and fibre for fullness and muscle retention. Lentil burgers are good too.

Spice up your life

Seek out options seasoned with spices; flavoured food will provide interest and stop you thinking about the meat you’re missing. Try cuisines from different cultures – Greek, Indian, Turkish, and Moroccan.

NEXT: Follow our 10 step guide to clean eating to kick start your journey.

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Red velvet cake fudge protein bar

 

Ditch the sugary treats for this decadent homemade protein bar.

 

What you'll need (makes 10 bars)

• 165 g (2⁄3 cup) roasted beetroot puree* (see instructions below)
• 128 g (½ cup) raw almond butter
• 135 g (½ cup + 1 tbsp) unsweetened vanilla almond milk
• 1 tbsp natural butter flavour
• 1½ tsp vanilla crème-flavoured liquid stevia extract
• 210 g (12⁄3 cups, lightly packed) chocolate brown rice protein powder
• 80 g (2⁄3 cup) oat flour
• ¼ tsp salt

Chocolate Coating:

• 170 g bittersweet chocolate (70% cacao), melted

What you'll do

For the roasted beetroot puree:
Preheat your oven to 180°C. Rinse and gently scrub two fist-sized beets, then wrap them completely in foil. Place the beets in a 22 x 22 cm brownie pan and bake for about 1½ hours, or until a fork pierces the beets with ease.
Remove the beets from the oven, carefully unwrap the foil and let sit until it’s cool enough to handle. Use a knife to scrape off the beet skins (they will fall off easily).
Chop the beetroots into chunks and place in a food processor. Puree until completely smooth.

*Using canned or prepackaged cooked beets will not provide the same vibrant red color as using freshly roasted beets…the bars will turn out brown. For the best results, use freshly roasted beetroot puree!

For the protein bars:
Line a 20 x 20 cm brownie pan with parchment paper. Set aside.
In an electric stand mixer bowl fitted with a beater attachment, add the beet puree, almond butter, almond milk, butter flavor and stevia extract. Mix on low speed while you prepare the dry ingredients.
In a medium-sized mixing bowl, whisk together the protein powder, oat flour and salt. Turn off the stand mixer and dump in the dry ingredients. Return mixer to low speed and mix until the dry ingredients are fully incorporated. Scrape down the sides of the bowl if necessary. Mixture should be thick and fudgy, like cookie dough.
Scoop the mixture into the prepared brownie pan and flatten. Tightly cover the pan with plastic wrap and refrigerate overnight.
Once set, lift the mixture out of the pan. Slice into 10 bars.

For the chocolate coating:
With a large spoon, ladle the melted chocolate over the protein bars. Try to encase the entire protein bar with chocolate, but it doesn’t have to be perfect.
Refrigerate until firm (about 1 hour). Individually wrap the protein bars in plastic sandwich baggies and refrigerate to store (keeps for 1 week).

Recipe by Jessica Stier featured in DIY Protein Bars.

NEXT: Up for more interesting sweet treats? Try the coconut bliss balls for an easy bite on-the-go.

 

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