Peanut Butter Alternatives

By Heather Legg

I’ve started eating almond butter a lot lately, and though my daughter has a tree nut allergy, for whatever reason, she is not allergic to almonds. She can also have peanuts, but peanut butter can get sort of old if you eat too much. For those who are allergic to peanuts, but can have almonds, almond butter is one of a few good alternatives.

Almond butter, though similar to peanut butter, is higher in some beneficial nutrients. It is a rich source of calcium, magnesium and potassium, which is not found as much in peanut butter. Almond butter also is high in fiber and protein, along with healthy fats, and is high in antioxidants.

It can be used in all the same ways as peanut butter, in sandwiches, on crackers or apples and celery. It is also good for use in protein bars as it has all the aforementioned rich nutrients.

Another peanut butter substitute is soy butter. This may be better if you or your child has a tree nut allergy as well as peanuts. Soynut butters are made from roasted soybeans so have a similar taste and texture to peanut butters, and like the almond butters, can be used as a substitute for any use of peanut butter. There are other benefits as well, as higher fiber than peanut butter, and lower fat and saturated fat. Soy butters contain calcium as well, and I know for my children, that is always a plus.

In substituting for peanut butter, it doesn’t always have to be direct substitute. Be creative, and though some of the following substitutes won’t work for all peanut butter uses, they can be a good alternative.

Cream cheese makes a great sandwich with jelly, and it is also great on veggies, like celery and carrots. Hummus, a spread of garbanzo beans, is a great dip for veggies or things like pita chips, and can be a good sandwich spread, too. It is high in protein, so has that in common with peanut butter. Bean dips are good, too, like black bean dip, which are high in fiber, iron and protein.

These are all good peanut butter alternatives and can even be good options for the child without his own allergies but who is conscientious of friend’s or classmate’s allergies. try them out and though may not all be a hit, there may be something that will soon be your child’s new favorite.

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