Читать книгу The Nut Butter Cookbook - Heather Thomas - Страница 8

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 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.