The Benefits of Nut Butters (Recipes included)

Posted on: March 12, 2016
Tags: Healthy eating

Advantages of Nut Butters

There are many benefits of nut butters, but there are requirements for getting the benefits. First, the nut butters should have only 1-3 ingredients: nuts, maybe a little salt, and maybe a little oil to make it creamy. Here are some reputable nut butters, which are all available at Jungle Jim’s and health food stores.

Almond: Blue Mountain Organics Almond Butter

Sunflower Seed: Maranatha Sunflower Seed Butter

Peanut: Smucker’s Natural Chunky Peanut Butter

Cashew: Brad’s Organic Cashew Butter


Why We Should Eat Nut Butters:

  1. Contain healthy fat
  2. Rich in antioxidants
  3. Contain potassium
  4. Rich in fiber
  5. Contain plant phytosterols (heart-health)
  6. Because of the healthy fat and protein, nut butters leave you feeling fuller
  7. Their protein + fiber + fat = Energy!
  8. Helps to keep blood sugar stable

Now that you know how good nut butters are for you, here are a couple healthy recipes in case you’re craving peanut butter! (peanut butter is interchangeable with any other nut butter).


No Bake Oatmeal Peanut Butter Bites

Yield: 12-15 bites                Prep Time: 5 minutes                     Total Time: 10 minutes


1-cup old-fashioned rolled oats

¼-cup ground flaxseed

¼-cup sliced almonds, chopped

2 tablespoons chia seeds

1/8-teaspoon cinnamon

Pinch of salt

1/4 cup + 2 tablespoons creamy peanut butter, melted and slightly cooled

1/4 cup + 1 tablespoon honey

¼-teaspoon vanilla extract

2 tablespoons mini chocolate chips

1/4 cup ground peanuts or ground almonds, to roll the balls in


Combine oats, almonds, flaxseed, chia seeds, salt and cinnamon in a large bowl and stir.

Melt peanut butter and allow it to cool slightly (you can use the microwave for about 30 seconds, then stir). Stir in honey and vanilla extract until it's combined. Once peanut butter has cooled a bit, pour it over the oat mixture and mix well with a spoon then bring together with your hands. Once mixture is sticking together, fold in chocolate chips.

Roll dough into golf-ball sized (or slightly smaller) balls. Roll in ground peanuts or ground almonds. These can be eaten at room temp but are really good straight from the  fridge!

Nutrition: 123 Calories, 6.7 fat, 1.3 sat. fat, 23 mg sodium, 13 g carbs, 2 g fiber, 7.2 g sugar, 4 g protein


Loaded Apple Nachos

Author: BeginWithinNutrition          Serves 4


2 apples, sliced medium thin

¼ cup of nut butter, melted (cashew, peanut, almond, etc)

3 tablespoons raisins

3 tablespoons mini-chocolate chips

2 tablespoons shredded coconut, toasted

Arrange apples slices on a plate. Drizzle with melted nut butter and top with raisins, chocolate chips and toasted shredded coconut. 

Nutrition: 219 Calories, 11.4 g Fat, 4 g Sat. Fat, 13 mg Sodium, 26 g Carbs, 4 g Fiber, 18.7 g Sugar, 5.1 g Protein