Seed & Nut Butters To Go

Raw, Seed and Nut Butters

Seeds and Nuts, two protein rich plant foods, can be ground into butters and spread on whole grain bread as a perfect on-the-go food item. Although eating on the run is not the most mindful epicurean breakfast experience, it does happen and there are nutritious ways of dealing yourself in! Once more, remember to be creative and add vegetables, fruits and other inventive condiments to vary and excite your pallet.

Note: These also double as great snack items!

Almond Butter On Whole Grain Bread

1. Spread raw, almond butter on whole grain bread or toast.
2. Grate zest of an orange (or lemon) on top.

‘Creamy’ Peanut Butter In A Pita Pocket

• 1/2 cup peanut butter
• 1/2 cup silken tofu, extra firm

• 3 drops of liquid Stevia (optional)

• Process peanut butter and tofu in a blender, food processor, or beat by hand until smooth.

• Spread peanut butter mixture into a whole grain pita pocket.
• Add slices of banana and a sprinkling of cinnamon or nutmeg

Cashew Butter With Apple Slices

• 1/2 cup raw cashew butter
• 1 Tablespoon honey
• zest of one lemon
• 1/4 cup lemon juice

• 1/4 cup rolled oats to thicken (optional)

• Mix raw cashew butter, honey, lemon zest, and lemon juice until smooth.

• Stir in rolled oats (optional)
• Spread raw cashew mixture onto apple slices.

Honey-Sweet Sesame Butter On Toast

1. Spread raw sesame butter (tahini) on a slice of whole grain bread or pocket bread.
2. Top with a layer of local, organic honey and a sprinkling of cinnamon, nutmeg, or cardamom.

Raw Nut Butters Are Nutritionally Best!

When nuts and seeds are roasted they lose some of their nutritional richness. Go for the raw options when ever available to get the most value from these items.

Omega 3, An Essential Fatty Acid

Omega 3 oils contain essential fatty acids (EFA’s) and nuts and seeds are the best and freshest plant sources for this nutrient. Although flax, hemp, pumpkin, soy, and walnuts contain hefty amounts of Omega 3’s, be sure to vary your consumption to include a variety of nuts and seeds which also contain many other valuable phytonutrients. They all contain fiber.

• Flax (manganese)
• Hemp (Vitamin E)
• Pumpkin Seeds (manganese, magnesium, phosphorous)
• Soy (protein, molybdenum, tryptophan, manganese)
• Walnuts (Vitamin E, antioxidants)
• Almonds (protein, Vitamin E, manganese)
• Sesame (calcium, copper, magnesium)
• Brazil nuts (selenium)
• Chia (protein, B Vitamins, calcium)