Being allergic to peanuts, I turn to cashews for my dose of good fats. I don’t know about peanut butter but I find ready-made cashew and almond butters a bit cloying, so I like to make my own. It needs very few ingredients:
200g cashew nuts (or any kind of nut, unsalted)
3-4 tbsp sunflower oil
1-2 tsp runny honey
Pulse the nuts in a food processor until quite fine then add in the oil until it forms a creamy paste. Trickle in the honey and combine then add a few more nuts and pulse if you like your nut butter crunchy. Pop into an airtight jar and it will keep in the fridge for 2 weeks. Seeds such as sunflower and pumpkin can be added with the honey to create more crunch.
Great spread on oatcakes, toast or apple slices for a snack, or added to smoothies such as the banana breakfast smoothie.
- Cashew nuts are rich in the monounsaturated fat oleic acid (the type found in olive oil), which gives protection from heart and arterial diseases
- They are considerably lower in total fat that all other nuts so a good choice if you are slimming down
- Cashews also contain magnesium for strong bones and heart health, zinc for a healthy immune system and iron for energy and healthy blood
- Combined with dried apricots they make a mineral-rich snack and are also great toasted and added to a stir-fry