Peanut butter and nut butter are everywhere. They’re a staple breakfast condiment, source of protein, and popular ingredient in baking.
So what do you do if you or your child has an allergy?
There are a few allergy-free alternatives on the market. Here’s the round-up:
Sunflower Seed Butter
Sunflower seed butter is my go-to. It’s made out of sunflower seeds (duh) and has a thick and smooth texture. It’s the most similar to actual peanut butter and is a great source of protein. SunButter is my favourite brand. It comes in a few different versions, such as creamy, crunchie, organic, and no sugar added.
I use it in any recipe that calls for peanut butter (same ratio), in my overnight oats (recipe to come), and spread it on toast for a quick morning breakfast.
Made out of roasted soybeans, soynut butter has a lot of protein. The consistency and colour are similar to peanut butter, but I find the test to be a little strange. I’ve tried WOWButter, or you can make your own.
Tahini is made out of sesame seeds. It also has a fairly nutty flavour and has no sugar added. It’s traditionally a fairly thin consistency, but I’ve also seen it sold as a spread to be used on toast or bagels. The Minimalist Baker has a great recipe if you want to make your own.
I’ve never actually tried this one myself, but I’ve heard it has a great ‘nutty’ favour and it’s naturally sweet. It’s made out of 100% shredded coconut and all you need is a blender or food processor to make it. The Kitchn has a great recipe.