Having a nut allergy can be a major bummer if you love the idea of comfort foods like a good ole’ PB&J sandwich. But guess what – there are other options out there that can meet your dietary needs while providing the satisfaction of this classic, simple dish. The same goes if you’re just plain over the basics – you have choices!

Maybe you prefer your PB on apples? Or crackers? However you spread it, you should definitely dip into these alternatives to nut butter – the three I have for you here are Pumpkin Seed Butter,  Sunflower Seed Butter, and Tahinomelo (a Greek-inspired tahini-honey spread).

Pumpkin Seed Butter
Makes about 1 cup of butter

 

Ingredients

2 cups pumpkin seeds

2 tsp neutral oil such as avocado

¼ tsp sea salt, optional

 

Method
  1. Roast the seeds on a baking sheet at 350º 10-12 minutes.
  2. While the seeds are still warm, process them into a paste, adding the oil when the mixture is starting to become crumbly.
  3. Store in an airtight container in the fridge 2-3 weeks.

 

Sunflower Seed Butter
Makes about 1 cup of butter

 

Ingredients

2 cups sunflower seeds

1-2 Tbsp coconut oil

¼ tsp sea salt

 

Method
  1. Roast the seeds on a baking sheet at 350º for 20-25 minutes.
  2. While the seeds are still warm, process them into a fine powder.
  3. Add the oil and continue to process, stopping occasionally to scrape down the sides of the processor, until a thick paste is formed.
  4. Store in an airtight container in the fridge 2-3 weeks.

 

Tahinomelo (Tahini-Honey Spread)
Makes about 1 cup of spread

 

Ingredients

Makes about 1 cup of spread

½ cup tahini

½ cup honey

¼ tsp sea salt

 

Method
  1. Combine all ingredients and mix until well combined.
  2. Store in an airtight container in the fridge 2-3 weeks.

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