Peanut Butter Replacement Recipe: Instead of peanut butter pancakes slap the coconut butter version on the table.ģ. DIY: Dried, unsweetened coconut’s all you need for this simple recipe. So be sure to spread a limited amount on fortified bread or another great protein source. Cons: There’s not too much protein in a serving of coconut butter and the saturated fat content’s pretty high. Asian Pacific Journal of Tropical Medicine 2011 4(3): 241-7. Department of Physiology and Biophysics, KPC Medical College and Hospital, Jadavpur, Kolkata, India. Benefits: For thousands of years, people have been chowing on this heart-healthy nut that supports the immune system, boosts metabolism, and can even help prevent bacterial infection Coconut (Cocos nucifera L.: Arecaceae): in health promotion and disease prevention. Coconut Nutrition facts: 180 calories, 18g fat (16g sat fat), 2g protein Coconut offers minimal omega-6 and barely any omega-3 fatty acids. Sweet! PB Replacement Recipe: Instead of a peanut butter banana breakfast smoothie, shake things up with an almond butter smoothie.Ģ. DIY: This recipe for raw almond butter requires just almonds, honey, and salt. Journal of the American Dietic Association. Hartford Hospital Evidence-Based Practice Center, University of Connecticut, Hartford, Connecticut. Phung, O.J., Makanji, S.S., White, C.M., et al. Other studies have found chowing on almonds (the raw variety, at least) can help lower blood pressure and “bad” cholesterol, also known as LDL Almonds Have a Neutral Effect on Serum Lipid Profiles: a Meta-Analysis of Randomized Trials. We’re talking potassium, calcium, vitamin E, magnesium, phosphorous, and iron. Benefits: Almonds are the most nutritionally dense nut, meaning they’ve got the highest concentration of nutrients per calorie and ounce. Almond Nutrition facts: 190 calories, 18g fat (2g sat fat), 7g protein Almond butter’s a good source of omega-6 fatty acids, and a better source of omega-3 fatty acids than peanut butter. (Each recipe varies slightly, so see below for specifics.) Here we’ve got exciting recipe ideas, plus the deets on nutrition (all for 2-tablespoon servings), though it’s important to note that every brand of nut and seed butter may add slightly different ingredients. And making them is easier than you’d think: Just crush the nuts or seeds in a blender or food processor until they form a smooth paste. (They can also enjoy most other legumes, like beans and peas.) Whatever the reason for avoiding peanuts, there’s a whole bunch of easy, creative ways to replace the P in PB.Īll these butters can substitute for peanuts in sandwiches, smoothies, breakfasts, baked goods, and more. But peanuts are actually legumes, so other people allergic to peanuts are free to roam the nut aisle at the supermarket. Doctors often advise patients allergic to peanuts to avoid all nuts, just in case. A peanut allergy can mean different things to different people, often involving hives, itching, vomiting, and in some situations anaphylaxis and death. But beware of the butter: In 2008, more than three million Americans had some kind of nut allergy. Natural peanut butter contains peanuts plus any combination of salt, sugar, and oil, while processed peanut butter usually includes all those ingredients. And while peanut butter’s a great source of omega-6 fatty acids, important for strong bones, metabolism, and reproductive health, it’s not such a great source of omega-3 fatty acids, which boost brain function, ward off diseases, and reduce inflammation.There’s not too much difference between processed and natural peanut butter, though the specific ingredients in any jar depend on the brand. Two tablespoons of peanut butter has about 190 calories, 16 grams of fat (3 grams saturated fat), 8 grams of protein, and three grams of sugar. No Peanuts, Pleaseīefore we pass on the peanuts, let’s take a look at what’s really going on in that jar. So don’t worry about saying sayonara to the Skippy-find out how to use these PB replacements pronto. Here we’ve rounded up a list of 12 healthy replacements for peanut butter, from almond butter (duh) to sesame tahini (say what?). (An entire jar of Jif may or may not disappear from Greatist HQ in one afternoon.) But those with peanut allergies or those turned off by the taste of a spoonful of heaven can still participate in the festivities. Anyone who’s ever dined with me knows how much I love peanut butter.
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