(NaturalPath) It’s back to school time and that means it’s time to start packing school lunches again. However, if your child has a peanut allergy this makes the task all that more difficult. While you can, of course, avoid anything that involves peanut butter, it may make more sense to just substitute a similar “butter” that mimics peanut butter without the peanuts. Take a look at some healthy alternatives to peanut butter.
Just crush the nuts or seeds in a blender or food processor for several minutes until it forms a smooth paste.
Almond Butter
One of the more well-known alternatives to peanut butter, almond butter is a good source of omega-6 fatty acids, and even a better source of omega-3 fatty acids than peanut butter. Interestingly, almonds are the nutritionally dense nut – meaning they have the highest concentration of nutrients per calorie and ounce. They are packed with nutrients like potassium, calcium, vitamin E, magnesium, phosphorous, and iron. It can also help lower blood pressure and “bad” cholesterol.
Coconut Butter
This doesn’t have nearly the omega fatty acids as nuts, but makes up for it in other ways. This heart-healthy nut supports the immune system, boosts metabolism, and can even help prevent bacterial infection. It doesn’t have much protein, so don’t rely on it for that purpose.
Pecan Butter
Pecans are great as they are packed with about 20 times as much omega-6 as omega-3 fatty acids. Just like almonds, it’s packed with nutrients. Pecan butter has vitamins A, B, and E plus magnesium, potassium, and a ton of fiber. Due to the higher fat content in comparison to peanut butter, make sure you don’t eat too much.
Walnut butter
Walnuts have antioxidants plus vitamins and minerals that can improve blood vessel health and help reduce inflammation. Again, walnuts are pretty high in saturated fat and lower in protein so make sure to limit your intake.
Razi Berry, Founder and Publisher of Naturopathic Doctor News & Review (ndnr.com) and NaturalPath (thenatpath.com), has spent the last decade as a natural medicine advocate and marketing whiz. She has galvanized and supported the naturopathic community, bringing a higher quality of healthcare to millions of North Americans through her publications. A self-proclaimed health-food junkie and mother of two; she loves all things nature, is obsessed with organic gardening, growing fruit trees (not easy in Phoenix), laughing until she snorts, and homeschooling. She is a little bit crunchy and yes, that is her real name.
