Allergies to Tree Nuts and Peanuts are a dangerous health
concern, but are actually two separate conditions. A tree nut
is the hard shelled fruit or seed of a tree that includes
acorn, almond, beechnut, brazil nut, walnut, cashew, chestnut,
hazelnut, pecan, macadamia and many more. Whereas peanuts are
not related to tree nuts, but are a legume (a plant of the pea
family). They are closely linked to soy beans and other types
of beans, peas and lentils.
It is common that an individual actually be allergic to both
types of foods. However, many times it is assumed that because
a peanut allergy exists that nuts are included. Also, peanuts
and tree nuts are almost always found together in food
manufacturing and processing which means a high incidence of
cross contamination occurs. The contamination of tree nuts by
peanuts may account for some reactions to tree nuts in
processed foods. The best way to determine if true allergies
exist to either type of food is through professional food
allergy testing or dietary experimentation (under professional
supervision).
If you suspect or know that you are not allergic to nuts, but
do have a peanut allergy, you will need to purchase unshelled
nuts directly from vendors that do not process peanuts. Also,
you will have to avoid most processed foods with nuts in them
because of the possibility of cross contamination (unless
purchasing from a dedicated peanut-free company). Likewise, if
you substitute seeds for nuts/peanuts, such as sunflower, it
is recommended to purchase from a verified nut/peanut-free
source. The best substitute for both Peanuts and
Nuts are Sunflower seeds. Sunflower seeds can easily be made into a 'butter'
or paste at home (as well as purchased already made) to be used just like
peanut butter. You can bake with sunflower seed butter in any recipe, like
cookies or cakes, that call for peanut butter or just enjoy a sunflower seed
butter sandwich.
Sunbutter is an excellent ready-made sunflower seed butter product that
tastes exactly like peanut butter, but made in a dedicated peanut/nut free
facility. Sunflower seeds can also be used whole in recipes that require
chopped nuts.
Another substitute that can be found in
natural food stores are many brands of peanut/nut-free Soy butter. Made from
soy beans it is high in protein and similar in flavor. However, soy is
related to peanuts and is also a common food allergen.
|
Almonds
|
|
The almond is
a versatile nut. It can be made into butter, paste, marzipan, or a milk
substitute. Almond flour is excellent for dessert recipes. Almond
butter, flour and milk can be purchased at natural food stores or made
at home.
Almond Butter:
In a food processor or blender, add two cups of blanched and toasted
whole almonds + up to 1 teaspoon of salt (start off with 1/2 tsp salt
and check taste before adding more). Some prefer to add a little sugar,
but this is completely a personal taste. Store your almond butter in a
glass mason jar in the refrigerator. Yields a little over 1 cup.
Almond Milk:
-
Soak 1 cup of almonds overnight.
-
At this point some like to blanch or
oven roast the almonds, although neither is necessary and has little
impact on the flavor.
-
Add almonds to about 3 to 4 cups of
water. The less water you use the thicker your milk will turn out.
Blend until almonds are liquefied.
-
Add 1 tablespoon (or as little or
much of sweetener as preferred) of maple syrup, honey or sugar.
-
Blend for another minute or so.
-
Strain your milk once or twice to
separate the remaining almond fiber paste.
-
Refrigerate the milk and save the
almond paste. You can add the paste to baking recipes like cakes,
breads or cookies, as well as shakes and cereal.
|
|
Cashews |
|
Cashew butter
is an expensive alternative to peanut butter. It can be found in natural
food stores, but can also be made at home.
Cashew Butter:
In a food processor or blender, add 2 cups roasted cashews + 1 to 2
tablespoons vegetable oil of choice. Store in a mason jar in the
refrigerator. |
|
Hazelnut |
| Hazelnut paste
is commonly used in baked goods, as well as another alternative to
peanut butter. Hazelnut butter can be purchased ready made or created at
home. The addition of chocolate to the hazelnut makes for a delicious
spread. Hazelnut Butter:
In a food processor or blender, add one cup roasted hazelnuts to one
tablespoon of vegetable oil + salt and sweetener (honey or sugar) to
taste. Blend until completely ground and a spreadable consistency. Store
in a mason jar in the refrigerator. |
|
Hemp Seeds |
| Hemp seeds are
a nutritious alternative found in many protein bars and snacks. They can
also be made into a butter at home. Hemp Seed Butter
In a food processor or blender, add 1 cup of raw, hulled hemp seeds.
Blend until creamy. You can a teaspoon or two of vegetable oil if
necessary, as well as salt or sugar to taste. Store in a mason jar in
the refrigerator. |
|
Poppy Seeds |
| Tiny, nutty
tasting seeds that are used to flavor European and Middle Eastern baked
goods and recipes. Creating a poppy seed paste requires a specialized
grinder. |
|
Sesame Seeds |
| Sesame seeds
can be made into a butter or paste (otherwise known as tahini). Sesame
butter can be used much like peanut butter, while tahini is used mostly
in Middle Eastern recipes such as hummus, sauces and baba ghanouj.
Sesame oil is used to flavor salad dressings and marinades. Sesame Seed Butter:
In a food processor or blender, add 1 cup toasted black (unhulled)
sesame seeds with a teaspoon or two of vegetable oil. Blend until
creamy. Add sugar and salt if desired. Store in a mason jar in the
refrigerator.
Tahini:
In a food processor or blender, add 1 cup of white sesame seeds with a
teaspoon or two of vegetable oil. Blend until creamy. Add to any recipe
calling for tahini. |
|
Sunflower Seeds |
| Sunflower
seeds are an excellent snack by themselves or made into a butter.
They make the easiest and best peanut butter replacement. Sunflower Seed Butter:
- In a frying pan on low to medium
heat, roast 1 cup of hulled sunflower seeds until golden brown.
- In a food processor or blender, add
sunflower seeds and 1 to 2 teaspoons of oil. Blend until creamy paste
is formed. Salt and sweeten to taste. (Personally I find that salt is
not necessary when the seeds have been roasted, but do add two
teaspoons of sugar or honey)
- Store in a mason jar in the
refrigerator.
|
|
Soy |
| There are many
varieties of peanut/nut free soy butter on the market. One example is
I.M. Healthy
SoyNut Butter which can found in the natural food stores. |
|
