What Are The Best Safe Healthy Free Peanut Butter Options?
Growing up I never heard of peanut butter options. I also never heard of peanut allergies. Now, I have 4 kids, all with both peanut and tree nut allergies. Some parents may still be learning about all the different nut and seed spread alternatives out there. Before living in this giant allergy parent bubble I, too, was unaware so many existed. Sad but true, in today’s allergy plagued world, that list just keeps growing. Kitchology’s Eat.Better app has plenty of options as well.
Three top Peanut Butter Options
Almond butter is a great source of protein, fiber and vitamin E. Find it in roasted, salted, crunchy, smooth, salt-free, raw and sprouted forms. Almond butter’s versatility makes it an ideal replacement for peanut butter in any recipe.
Sunbutter, my favorite, is made from sunflower seeds. It’s a great go-to spread for anyone with either peanut or tree nut allergies. Pack it in your child’s school lunch; it’s safe for their nut allergic friends too. SunButter is packed with protein, has one-third less saturated fat, absolutely no trans fats, less sodium, and less sugar than peanut butter. It also has more vitamin E, twice as much fiber and zinc, and nearly triple the iron.
Soy butter contains fewer calories and less fat that peanut butter. It contains half the saturated fat of peanut butter. Soy butter has a rich supply of healthy unsaturated fats, and is both trans fat and cholesterol free. This is another great choice for those who are allergic to both peanuts and tree nuts.
Many other nut and seed spreads are also available. Though more costly than peanut butter these substitutes are worth every penny:
Macadamia nut butter
Pumpkin seed butter
Sesame seed butter (usually called tahini)