Oilseed butter

In the world of healthy eating and bodybuilding, nut butters are experiencing a real craze. These creamy and tasty pastes, often used for snacks or various recipes, are in fact true nutritional treasures. Whether you're a sports enthusiast or simply passionate about balanced nutrition, nut butters deserve your full attention. But what do they really have to offer in terms of benefits? Which type should you choose based on your needs? And how can you effectively incorporate them into your daily life?

Discover the benefits of these butters, how to incorporate them into your diet, and how to choose the one that's right for you.

What is an oil butter?

Nut butter is a creamy paste made from seeds or nuts, such as peanuts, almonds, or cashews. It is rich in unsaturated fats, protein, and fiber, making it an ideal nutritional choice. There are several popular types:

• Peanut butter : The most common, rich in protein.
• Almond butter : Softer and rich in vitamin E.
• Cashew Butter : Creamy and naturally sweet, with a delicate texture.

The health benefits of nut butters

Nut butters are not only delicious, but also beneficial for your health. Here are the main benefits they offer:

• Healthy Fats:
  • Rich in unsaturated fats.
• Plant proteins:
  • Provides important protein.
    
  • Peanut butter, for example, contains about 8 grams of protein per 30g, ideal for athletes.
• Weight Management Support:
  • Rich in fiber and healthy fats, it helps maintain satiety for longer.
    
  • Convenient for reducing snacking urges and controlling portions.
    
• Antioxidants:
  • Almonds are a very good source of vitamin E.
    

Although nut butters are rich in healthy fats, it's important to consume these purees in moderation, as they are also very high in calories. Overindulging in these oils could result in higher-than-expected calorie intake, which isn't ideal even for a healthy diet or weight loss plan.

How to incorporate nut butters into your diet?

Nut butters are a nutritious and tasty option to enrich your meals throughout the day. They can be incorporated into both sweet and savory recipes. Here are some creative recipe ideas, along with preparation steps, to help you easily incorporate them into your meals.

Delicious and balanced breakfast

Avocado and Peanut Butter Toast

• Ingredients :
  • 1 slice of wholemeal bread
  • 1/2 Avocado
  • 1 tablespoon of peanut butter
  • Chia or flax seeds (optional)
• Preparation :
  • Toast the slice of wholemeal bread.
  • Mash the avocado and spread it on the toast.
  • Add a tablespoon of peanut butter on top.
  • Sprinkle with chia or flax seeds to add omega-3s.
  • Enjoy a breakfast rich in healthy fats and protein to start your day off right.

Oatmeal Porridge with Almond Butter

• Ingredients :
  • 50 g of oat flakes
  • 200 ml of almond milk or milk of your choice
  • 1 tablespoon of almond butter
  • 1 sliced ​​banana
  • 3/4 drops of flavoring
• Preparation :
  • Heat the milk in a saucepan and add the oat flakes.
  • Cook for 5 to 7 minutes, stirring regularly, until the oats are tender.
  • Mix the almond butter into your hot porridge with the flavoring drops.
  • Top with banana slices.

Smoothie and Protein Shake Recipes

Banana and Peanut Butter Energy Smoothie

• Ingredients :
  • 1 ripe banana
  • 1 tablespoon of peanut butter
  • 150 ml of almond milk
  • 1 scoop of whey (optional)
  • 1/2 teaspoon of cinnamon
• Preparation :
  • Put all ingredients in a blender.
  • Blend until smooth and creamy.
  • Serve in a tall glass and enjoy a smoothie rich in protein and healthy fats. This smoothie is ideal after a workout.

Green smoothie with almonds and spinach

• Ingredients :
  • 1 handful of fresh spinach
  • 1/2 green apple
  • 1 tablespoon of almond butter
  • 200 ml of coconut water
  • 1 tablespoon of chia seeds
• Preparation :
  • Add all ingredients to a blender.
  • Blend until smooth and creamy.
  • This smoothie, rich in antioxidants and omega-3s, is perfect for starting the day or for a healthy snack.

Savory recipes

Creamy Cashew Butter Sauce

• Ingredients :
  • 1/2 cup cashew butter
  • 1/4 cup coconut milk
  • 1 tablespoon of soy sauce
  • 1 tablespoon of lemon juice
  • 1 crushed garlic clove
• Preparation :
  • In a bowl, mix the cashew butter, coconut milk, soy sauce, lemon juice, and crushed garlic.
  • Whisk until smooth and creamy.
  • Serve with rice, grilled vegetables, or even as a side dish with an Asian salad to add a tasty and creamy touch to your dishes.

Crunchy salad with peanut butter dressing

• Ingredients :
  • 1 cup of fresh vegetables (lettuce, cucumber, grated carrots, etc.)
  • 1/2 Avocado
  • 1 tablespoon of peanut butter
  • 1 tablespoon of apple cider vinegar
  • 1 tablespoon of olive oil
• Preparation :
  • Mix fresh vegetables in a large bowl.
  • Prepare the dressing by mixing the peanut butter, cider vinegar and olive oil.
  • Pour the dressing over the salad and add avocado slices for a crunchy, healthy, and filling dish.

Sweet recipes

Almond Butter and Dark Chocolate Cookies

• Ingredients :
  • 1 cup almond flour
  • 1/2 cup almond butter
  • 1/4 cup honey or maple syrup
  • 1/4 cup chopped dark chocolate
  • 1/2 teaspoon of vanilla
• Preparation :
  • Preheat your oven to 180°C and line a baking sheet with baking paper.
  • Mix all the ingredients in a bowl until you get a smooth paste.
  • Form balls of dough and place them on the baking sheet.
  • Bake for 10-12 minutes, until the edges are lightly browned.
  • Let cool before enjoying these healthy and delicious cookies.

Peanut Butter and Cocoa Truffles

• Ingredients :
  • 1/2 cup peanut butter
  • 1/4 cup unsweetened cocoa powder
  • 1 tablespoon of honey
  • 1/2 cup shredded coconut (optional)
• Preparation :
  • Mix the peanut butter, cocoa powder, and honey in a bowl.
  • Form small balls with the dough and roll them in the grated coconut.
  • Refrigerate for 30 minutes to allow the truffles to harden.
  • A sweet snack, rich in healthy fats, perfect for a little treat.

Quick and healthy snacks

Vegetable sticks with creamy almond butter sauce

• Ingredients :
  • Carrots, celery and cucumber cut into sticks
  • 2 tablespoons of almond butter
  • 1 tablespoon of natural yogurt or cottage cheese
• Preparation :
  • Mix the almond butter and yogurt in a small bowl to make a creamy sauce.
  • Serve vegetable sticks with this dip for a healthy snack, rich in protein and healthy fats.

Homemade granola bars with nut butter

• Ingredients :
  • 1 cup of oatmeal
  • 1/4 cup nut butter (almond, cashew, etc.)
  • 1/4 cup maple syrup
  • 1/4 cup sunflower seeds
  • 1/4 cup dried fruits (grapes, cranberries)
• Preparation :
  • Mix all ingredients in a large bowl.
  • Press the mixture into a rectangular mold and bake at 180°C for 15-20 minutes.
  • Let cool and cut into bars. These granola bars are ideal as a pre- or post-workout snack.

Which oilseed butter should you choose?

Choosing the right nut butter depends on your tastes and nutritional goals. Here are some tips for choosing the right one:

• Read the labels: Choose natural products without added sugar or preservatives.
• Smooth or crunchy? Choose the texture you like. Crunchy butter offers a more pronounced taste and a pleasant texture for those who like it crunchy.

Conclusion: Why include nut butters in your diet?

Nut butters are a great addition to your diet, whether you're looking to manage your weight or simply improve the quality of your meals. Thanks to their nutritional benefits, they can be easily incorporated into a variety of meals, from breakfasts and snacks to savory and sweet dishes. Remember to choose natural products with no added sugars to maximize their health benefits.

To fully benefit from their benefits, choose natural products without added sugars or preservatives.

Source :

1. Olas, B. (2024). The Cardioprotective Properties of Selected Nuts: Their Functional Ingredients and Molecular Mechanisms. Foods, 13(2), 242. DOI: https://www.mdpi.com/2304-8158/13/2/242