By: Jodie Shield, RD

The classic lunch box sandwich: Peanut butter and jelly.  But many schools are banning peanut butter due to peanut allergies.  So what do you spread on that whole wheat bread?  Try using almond butter instead. Both peanut butter and almond butter can be used as sources of protein and healthy fats.  Just be sure to check out the Nutrition Facts and ingredients listed on the food label.  Some manufacturers add sugar, salt or hydrogenated oils (bad fats) to improve the taste of almond butter.

You’ll find almond butter in your supermarket, health food and specialty shops at a rather hefty price.  My solution: if you want to maximize nutrition and minimize cost, try making your own. Almond butter is very simple to make at home in your food processor.  This is a recipe I adapted from a book written long ago by two dear colleagues –  Mary Abbott Hess and Anne Hunt.  It first appeared in their book A Healthy Head Start (Henry Holt and Company, 1990).  If your new to almond butter, keep in mind that some of the oil may separate during storage – so make sure you stir it before using.  Also, almond butter requires refrigeration after opening. Give this recipe a try and use it in lieu of peanut butter in sandwiches, add it to smoothies, or include it in baked goods.

Homemade Almond Butter

yield = 1/2 cup

Ingredients:

1 cup whole, blanched , toasted almonds

2 teaspoons canola oil

salt (optional)

Directions:

In a food processor, puree almonds with oil until the mixture is spreadable and smooth.  Place the amond butter in a covered container and store in the refrigerator.

Nutrition Information (per tablespoon):

113 calories

4 grams protein

4 grams carbohydrate

2 grams dietary fiber

10 grams fat

0.75 grams saturated fat

0 milligrams cholesterol

0.18 milligrams sodium