Almond Butter

Name: Almond butter — a paste of ground almonds (Prunus dulcis), sold smooth or crunchy, raw or roasted, with or without the skins. Raw almond butter is paler and milder, while roasted is richer and darker.

Description

The almond is native to Iran and the surrounding region of south-western Asia, and has been cultivated for thousands of years. Almond butter is a modern revival of a simple idea, grinding nuts to a paste, and became popular in health food shops in the 20th century as an alternative to peanut butter. California produces most of the world's almonds.

Nut butters are made by grinding roasted or raw nuts into a smooth or crunchy paste, and the best are simply nuts, with perhaps a little salt. Almond butter tends to be slightly drier and thicker than peanut butter, and a layer of oil naturally rises to the top of jars with no added stabilisers, so it needs stirring.

Main nutrition value

Almond butter provides healthy unsaturated fats, protein, fibre, vitamin E, magnesium and calcium, and is one of the richer nut-based spreads in vitamin E.

How best to be consumed

Almond butter is a versatile spread, used in small amounts.

1. Spread on wholegrain toast, apples or celery sticks.
2. Stir into porridge, smoothies and yoghurt for creaminess and protein.
3. Use in sauces, dressings and baking, in place of peanut butter.
4. Choose versions with almonds as the only ingredient, or just a little salt.
5. Stir well after opening, and refrigerate to slow oil separation and rancidity.

Overconsumption could cause…

Nut butters are nutritious but very calorie-dense, and portion size matters.

1. Weight gain from eating more than a spoonful or two a day, since a tablespoon holds well over 90 calories.
2. Added sugar, palm oil and salt in some commercial brands, so check the label.
3. Tree nut allergy, which can be severe, so anyone allergic to nuts should avoid it and check labels for cross-contact.

GroupsNut ButtersRose family (Rosaceae)High fibreLow sodiumRich in calciumRich in magnesiumRich in potassiumRich in zinc

Made fromAlmonds

Related foodsPeanut ButterCashew ButterChocolate-Hazelnut SpreadHazelnut ButterMacadamia ButterMixed Nut Butter

Wikipedia — Almond butter, used for origin, naming and history: https://en.wikipedia.org/wiki/Almond_butter