can inhibit cholesterol absorption in the intestine, making it an ideal part of a heart-healthy diet. SNEAK MORE IN: In a food processor, whirl together 1 ⁄3 cup walnuts, 1⁄2 cup dried pitted dates, 2 tablespoons pumpkin seed butter, 2 tablespoons maple syrup, and 1 teaspoon vanilla extract into a paste. Roll into balls and store in the fridge for when you’re feeling peckish. BEST BUYS: Naturally Nutty Organic Pepita Sun Seed Butter (www.naturallynutty.com), Omega Nutrition Organic Pumpkin Seed Butter (www.omeganutrition. com)
COCONUT BUTTER Spread this up-and-coming butter on toast, crackers, or English muffins and you’ll feel as if you’ve been whisked to a tropical climate. Made by puréeing coconut flesh, melt-in-your mouth coconut butter gets a bad rap due to its high saturated fat content, but research suggests that medium-chain saturated fatty acids in coconut have a neutral effect on heart health. Lauric acid, the predominant form
of saturated fat in coconut butter, appears to have strong antibacterial properties. SNEAK MORE IN: You can swap dairy butter for coconut butter in baking, but the latter is more dense, so compensate by adding a bit more liquid. It’s also great in oatmeal, salad dressings, smoothies, sauces, and curries. Or give roasted sweet potatoes flair by topping them with some coconut butter. BEST BUYS: Nutiva Organic Coconut Manna (www. nutiva.com), Artisana Organic Raw Coconut Butter
CRAFT YOUR OWN Homemade nut or seed butters seem like more of a high-flying kitchen feat than they really are. To make your own, add 2 to 3 cups of nuts or seeds to a food processor container. Begin to blend, drizzling in 2 tablespoons of canola or grapeseed oil from the top along the way. Process for about 2 to 3 minutes until a smooth mixture forms, adding more oil if the mixture is not smoothing out as desired. You may need to scrape down the sides along the way. Store in an airtight container in the refrigerator for up to two months.
JAZZ IT UP When making your own nut butter, consider the options: l Try using oft-overlooked nuts such as Brazil or pistachio. Also consider using a couple different nuts or seeds for unique flavor combinations. l For a chunkier butter, use a little less oil and fold finely chopped nuts into the butter at the end. l For a deeper flavor, roast the nuts or seeds in the oven at 350˚F for five to 10 minutes before blending. Let cool to room temperature first. l Add different flavors such as cinnamon, vanilla extract, ginger powder, orange zest, cocoa, or even a pinch of cayenne. — Matthew Kadey, MS, RD