Nut butter . We simply love it. Whether as a topping, spread, for baking, in a smoothie or straight from the jar: this natural energy source is a good idea for any dish and at any time of day.
In this article, we'll take a closer look at the creamy temptation - including nutritional values, different types of nut butters, recipes and storage tips. Whether you're already a nut lover or just starting to explore nut butter, this article will give you all the information you need to know.
What is nut butter actually?
The question should rather be: What isn't nut butter? It's creamy, delicious, incredibly diverse and simply "nuttin' but love". As the name suggests, nut butter is a puree from ground nuts. Depending on the variety, the puree can be made from different types of nuts, such as almonds, cashews, peanuts or hazelnuts.
There are now also nut butters made from cashews, pecans or nut mixtures. The nuts are ground into a fine paste and often roasted beforehand. A pinch of salt is often added to improve the taste.
The nutty puree is used as a spread, but it is also great for baking, in smoothies, sauces or dressings. Nut butter is a popular alternative to butter or margarine and is particularly popular in vegan cuisine.
Differences from nut cream and nut butter
Nut butter, nut butter and nut creams definitely have one thing in common: they are all made of nuts - although sometimes more, sometimes less. While nut butter is usually made solely from nuts, nut creams also contain other ingredients, such as sugar, oil or cocoa, which provide more sweetness, taste or volume. Nut butter can be very fine and creamy or contain pieces of nuts.
The term nut butter is derived from the English term “nut butter” and is equivalent to the term nut butter. But be careful: The classic peanut butter from the supermarket is usually not only made from peanuts, but often also contains sunflower oil and sugar. Peanut butter, on the other hand, is usually made from 100 percent nuts.
How healthy is nut butter?
Nut butter, such as almond butter, cashew butter or peanut butter, contains a variety of valuable and healthy nutrients. The exact nutritional values depend on the type of nut, but in general, nut butters contain the following nutrients:
- Protein: Nuts are a good source of protein and nut butters contain around 15 to 25 grams of protein per 100 grams, depending on the variety.
- Healthy fats: Nut butters contain plenty of healthy fats , including unsaturated fatty acids like omega-3 fatty acids. These can help lower cholesterol and reduce the risk of heart disease.
- Fiber: There is also fiber in nut butter. They have a satiating effect, promote digestion and stabilize blood sugar levels.
- Vitamins and minerals: Nut butters are a good source of vitamin E, magnesium, potassium and calcium.
There are these types of nut butter and these are the differences
The supermarket shelves are full of nut butter. So which one to choose?
The differences between the different nut butters are mainly in the taste and consistency: some varieties are creamier and softer than others, while others have a more intense taste. It's also important to note that different types of nut butters can have different nutritional profiles depending on the nuts they are made from. Here is an overview of different nut butters:
almond paste
Almond butter is made from ground almonds and is a good source of healthy fats, protein and fiber. It has a mild taste and a very creamy consistency. There is light or white almond butter and darker, brown nut butter. Light nut butter tastes much milder than brown nut butter and is usually made from almond kernels. It can be used optimally for dips and sauces.
Brown almond butter, on the other hand, tastes more intense and is a great option for vegan baking or as toppings for porridge and smoothie bowls.
cashew butter
Like white almond butter, cashew butter is also light and has a mild, sweet taste and a soft consistency. It is suitable for baking or thickening sauces. Because it doesn't have as sweet a taste as white almond butter, cashew butter is also an excellent option for topping vegan dishes or pizza. To do this, whisk the cashew butter with yeast flakes with a little water, season with salt and pepper and pour a dollop over the dish you want to bake.
peanut butter
Peanut butter is probably the most well-known type of nut butter. It has an intense, nutty taste and is a very good source of healthy fats and plant-based proteins.
Peanut butter is perfect for making dips and sauces for Asian dishes like summer rolls or for pimping your smoothies. In porridge or on the açaí bowl, the puree provides extra creaminess and extra taste.
Peanut butter is also simply heavenly as a snack with fruit such as banana or apple.
hazelnut paste
Hazelnut butter has a sweet, nutty taste and is ideal for baking - for nutty banana bread, cookies or other baked goods. The puree is also great for desserts, for example with ice cream, chocolate or pudding. Hazelnut butter is also an absolute winner as a spread topped with banana slices and a pinch of cocoa.
pistachio paste
Not really popular (yet), but ohooo – this nut butter should be on your radar! Green pistachio puree is made from ground pistachios and has a very intense, sweet and nutty taste. It is a good source of healthy fats, proteins and fiber.
The taste goes well with baked goods such as cookies or toasted bread. It is also perfect as a base for dressings or marinades: together with a little olive oil, vinegar and spices, it can be made into a delicious sauce.
Alternatives
Not a nut butter fan or allergic to the little nuts? No problem. If you don't want to or can't use nut butter, there are several alternatives that offer similar textures and taste experiences. Here are some examples. Experiment and find out which options work best for you!
- Seeds instead of nuts: Seeds such as sesame, sunflower seeds or pumpkin seeds can also be processed into a creamy butter that tastes similar to nut butter. Tahnini (sesame butter) is a popular option for dressings, baking, as a spread or as an ingredient in oriental dishes.
- Avocado: Avocado has a creamy, soft texture and a mild, buttery taste. The green superfruit is perfect on bread or as a base for dips and sauces - best with a little lemon and salt.
- Soy Butter: Soy butter is made from roasted soybeans and has a similar taste to peanut butter. It is perfect for pasta dishes, for frying or even for baking. It is also a good source of plant-based protein.
- Hummus: Hummus is made from chickpeas and, like nut butter, has a creamy consistency. Hummus doesn't always have to taste savory: with a few dates, spices and other goodies like cocoa powder, you can easily make a sweet and creamy spread.
Which nut butter is the healthiest?
There is no general answer to this question. Whether and how healthy a nut butter is depends on various factors - including the nutrient composition, use, eating habits and, of course, personal nutritional needs. An example: Although peanut butter contains 10 grams more protein than almond butter, almond butter scores with a higher vitamin E content.
In general, however, nut butters are an excellent source of plant-based proteins, unsaturated fatty acids, fiber, vitamins and minerals - no matter what you put on your bread.
However, it is important to make sure that no sugar or a lot of salt has been added to the nut butter. Sugar-free and unsweetened nut butter is always the best option. In order to benefit maximally from the various benefits of different nut butters, we recommend integrating many different nut butters into your diet.
Calories in nut butter
Real talk: Nut butter has a lot of calories - with two tablespoons of butter you can easily get up to 200 kilocalories. But you should know that you get a lot for those calories. What this means specifically: There are not only calories in the puree, but also lots of healthy fats, fiber, proteins and vitamins. That's why you shouldn't be afraid to top your porridge with almond butter or add a tablespoon of peanut butter to your smoothie.
However, you shouldn't overdo it with your love of nut butter - even if it's difficult. Keep portion sizes in mind.
Nut butter: Use & Recipes
The use of nut butter is incredibly versatile and there are a thousand and one ways to use it in your kitchen. Try different types of nut butter to discover new taste experiences.
As a highlight on smoothies, açaí bowls or porridge
Need we say more? Nut butter simply belongs in the bowl. End of discussion.
Cozy vanilla porridge with nut butter topping
In the smoothie bowl
Nut butter tastes good not only on the smoothie bowl, but also in it. This chocolatey smoothie bowl with espresso contains creamy cashew butter.
As a topping on pancakes
Pancakes without nut butter? No thanks. Try coconut cashew butter on your pancakes – you won't regret it!
For baking
How do you make vegan brownies extra chocolatey and squishy? Yesss. with nut butter. These Notella hazelnut brownies contain our signature hazelnut butter Wholey Sh*t and if you're in the mood for a healthy treat, then this recipe is a must for you! 
For healthy snacks
Nut butter enriches every snack and also makes healthy snacking so easy. Here are three ideas from us for you:
Banana Bites with peanut butter and chocolate
Sweet dates filled with nut butter
Healthy muesli bars with almond paste
Shelf Life & Storage: Store nut butter properly
If you love nut butter and it's a regular part of your diet, then it's important to know how to store it properly - to extend its shelf life and ensure it always stays fresh and delicious. Here are some tips for storing nut butter:
- Store in a cool and dry place: Nut butter should be stored in a cool and dry place to prevent it from going rancid or moldy. It is best to avoid direct sunlight and do not store it near heat sources such as the stove or oven.
- Store in the refrigerator: Nut butter can be stored in the refrigerator to extend its shelf life. Once opened, it should be used within four weeks. However, it is important to note that the nut butter may harden in the refrigerator. So let it soften a little at room temperature before using or warm it slightly in the microwave.
- Seal airtight: Nut butter should always be stored in an airtight container to keep out moisture and oxygen, which can lead to spoilage and rancidity. You can usually buy nut butter directly in a jar with a screw cap - that's perfect.
- Freeze: If you have large quantities of nut butter, you can also freeze it. No joke: nut butter will last up to six months in the freezer. To do this, freeze it in an airtight container or freezer bag.
Caution: If you notice any signs of mold or the nut butter smells rancid, it should be thrown away!
What if oil settles on the surface?
It is completely normal for oil to settle on the surface of nut butters - especially natural, pure varieties. This is because nuts have a high oil content, which is released when making nut butter. When the nut butter is refrigerated or stored, the oil can rise to the top and settle on the surface.
However, settling of oil on the surface is not a sign of spoilage or poor quality. On the contrary: it is an indication that the nut butter was made naturally and without additives. To make the nut butter creamy again, you can simply stir in the oil again.
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