Seed and Nut Butter

Multiple food allergies can make buying nut or seed butters tricky, as there is always a chance of cross contamination to allergens. Fortunately it's easy to make your own, as long as you have a reasonably powerful blender, such as a Vitamix, Thermomix, NutriBullet, Ninja Blender, basically any blender that is not going to over heat after 5 to 10 minutes. The key to a successful butter is to roast the nuts and seeds lightly before hand, this helps them release the oils easier, reducing the time you need to blend.


The benefits of adding nuts and seeds to your diet are: increasing essential fatty acids, these help improve skin, support hormones, are needed for proper growth in children, particularly neural development and maturation of sensory systems, support cellular health and thats just a few. Nuts and seeds are also packed with minerals are vitamins to support over all health.



Having food allergies makes it even more important to meet your nutritional needs, due to the food restriction in avoiding allergens. So try making a butter and choose the seeds and nuts you can eat, this can be added to a sandwich, a dollop on porridge (allergy friendly golden porridge here), added to bliss balls, add to a salad dressing, and it boosts the nutritional value of any meal.


Recipe: (makes approx. 1x cup)

250-300g nuts and seeds, a couple of brazil nuts really help create a lovely butter due to their high oil content.

1-2 tsp olive oil, add this if you are doing seeds only, they tend to be a bit drier particularly if you are just doing sunflower seeds


Preheat oven to 150C, place nuts and seeds on oven tray, roast for approximately 15mins, checking half way. Then transfer to blender, blend on high, stopping and scraping down the sides occasionally, it will turn from a paste to a butter, the longer you blend, more oils will release, and it will become smoother.



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When my son was first diagnosed with food allergies (11 months) I avoided oats as he was allergic to wheat and gluten and my understanding at the time this included oats. In fact when he was around 7