Did you know that it’s estimated that over 15 million Americans have food allergies, and every 3 minutes, a food allergy sends someone to the ER. There are so many people out there with food allergies, and peanut and tree nut allergies are among the most severe. If you have a peanut allergy, you're probably well aware that peanut butter can't be a part of your life. Thankfully, there are actually a bunch of great alternatives that are equally delicious and completely peanut-free. There are many ways to substitute nuts in a recipe.
Replace nuts with:
Seeds; a nut-free source of roasted pumpkin seeds (pepitas) or sunflower seeds makes a great replacement for nuts in granola bars, breads, and "butters". There are commercially made sunflower seed butters, pumpkin seed butters, flax seed butters, and hemp seed butters.
Beans; specifically roasted soy beans, peas or chickpeas (garbanzo beans). You can roast beans in your oven very easily to make a crunchy, protein-filled snack. Roasted beans are a nice replacement for nuts in salads. Spiced and roasted chickpeas are a great "nut bowl" snack.
Sunflower butter; Sunflower butter is a great option for those who are allergic to not just peanuts but also tree nuts. This is my personal favourite, as I am allergic to peanuts, tree nuts and soy. It also has less sugar than peanut butter and other alternatives. I use it as a peanut butter substitution in things like overnight oats and smoothies.
Soy butter; Soy butter is another popular peanut butter alternative. This is made mostly out of toasted soybeans. It contains lots of protein and good omega-3 fats. These spreads also commonly have a taste that is quite similar to peanut butter.
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