Robertson - Nut Butter Universe

To my family :
Jon, Gary, Mitzki , Jason, and Peanut

All rights reserved. No part of this book may bereproduced in any form, except in the context of reviews and fair reference,without written permission from the publisher. This book is a thorough revisionof Peanut Butter Planet: Around the World in80 Recipes, from Starters to Main Dishes to Desserts by Robin Robertson(Rodale Inc., ISBN: 978-1-57954-963-3, 2006 by Robin Robertson).

E-book ISBN: 9780985466282

Vegan Heritage Press books are available atquantity discounts. For information, please visit our website at http://www.veganheritagepress.comor write the publisher at Vegan Heritage Press, P.O. Box 628, Woodstock, VA22664-0628.

See other books by Robin Robertson at: http://www.robinrobertson.com

Disclaimer: Allergiesto nuts can be a very serious threat to ones health. If you know you have anut allergy, please take necessary cautions in cooking from this book. If yourequire a medical diagnosis, or if you are contemplating any major dietarychange, consult a qualified health-care provider. You should always seek anexpert medical opinion before making changes in your diet or supplementationregimen. The publisher is not responsible for specific health or allergy issuesor adverse reactions to recipes contained in this book.

Publishers Note: The information in this book is correct and complete to the best of ourknowledge. Website addresses and contact information were correct at the timeof publication.

Table of Contents

I grew up in acompletely nut-free household, because my father is allergic to most nuts. Wecouldnt have nuts anywhere in the house. Once I moved out and was on my own, Islowly began a new journey into an entirely new genre of flavor and texture Ihad never been privy to. A new world opened up to me as I explored various nutsand nut butters, testing them in recipes and adding them to snacks, recognizinghow much I had been missing throughout my youth. Because of my newness to thisclass of versatile plant-based foods, I am all the more grateful to Robin forcreating this gem of a book, enabling me to explore her fresh concepts and ideas,and to indulge in these nutritious and delicious recipes. Nut Butter Universe is brimming withcreativity, great flavor, and decadence, all the while providing enticing waysto incorporate health-filled nut butters into your daily fare.

Nuts and seeds have been atraditional component of most cultures for millennia. Not only are they deliciousand provide delectable additions to a vast variety of dishes, but they alsoboast extraordinary nutrient profiles and have been associated with multiplehealth benefits in the scientific literature.

Tree nuts and peanuts (technicallya legume masquerading as a nut, thanks to the nomenclature and nutrient profile)are rich in vitamins E, B, folate , thiamin, riboflavin, niacin, pantothenic acid, andmuch-needed minerals like calcium, selenium, iron, zinc, manganese, magnesium,phosphorus, and potassium. They score high on antioxidant ranking systems andprovide a plethora of protective phytonutrients. Seeds, too, provide a wealthof nutrients including vitamin E and several from the B complex (namely,thiamine, niacin, folate , and B), manganese, tryptophan, calcium,phosphorus, potassium, zinc, and iron. Special super stars of the seed kingdomare sesame seeds and tahini (sesame seed butter) due to their healthy dose ofcalcium, and chia, flax, and hemp seeds for their abundance of plant-basedomega-3 fats.

Although the percentage of caloriesin nuts and seeds is high in total fat, their fatty acid profile is optimal,made up of primarily monounsaturated fats (although certain nuts like walnutsare predominantly polyunsaturated). Overall, nuts are lower in artery-cloggingsaturated fats and do not contain nefariously problematic trans fatty acids or dietary cholesterol. Some nuts and seeds are high in theessential polyunsaturated omega-3 fatty acid, alpha- linolenic acid (ALA). In fact, it only takes approximately half a cup of black walnuts,two tablespoons of English walnuts, or one tablespoon of flaxseeds, hemp seeds,or chia seeds to provide the daily Adequate Intake (AI) of ALA. In a vegandiet, these are your best options for attaining your omega-3 fatty acids, andshould be considered a consistent component of your meal plan. Robinillustrates some easy and delicious ways of enjoying them throughout this book.

Another unique contribution nutsprovide is phytosterols , plant-derived sterols and stanols , which have been associated withcholesterol-optimizing effects as well as lowered risk for certain cancers.Nuts also contain ellagic acid, a potent antioxidant,as well as lignans , which have antioxidant and phytoestrogenic properties. These compounds have been shownto support heart health and protect against certain cancers.

Nuts are an excellent source ofhealthy plant protein. The biggest benefit of consuming protein from nuts andother plant foods is that it is packaged alongside all of these other wonderfulnutrients and yet do not contain harmful steroids, hormones, cholesterol, andsaturated fats found in animal products. In fact, the proteincontent in nuts and seeds helps provide essential amino acids and boostprotein intake in a vegan diet. And here is a bonus: L-arginine, one of theamino acids found abundantly in nuts, is the precursor to nitric oxide and itsconsumption can help improve blood flow by enhancing vasodilation ( Brufau , et al, Brit J Nutr , 2006). See for an illustration of the varied and health-promoting fatty acid profile, andgenerous fiber and phytosterol content of variousnuts and peanuts.

In recent years, research has shedlight on numerous compelling benefits of consuming nuts and seeds regularly.Epidemiological data have revealed that nuts appear to reduce your risk ofcardiovascular disease, the number one killer of Americans, by approximately one-thirdor more. The Nurses Health Study is a prospectivecohort study that began following 121,700 female nurses in 1976. In a recentanalysis (Baer, et al, Am J Epidemiol 2011) of the collected data, researcherswanted to assess which lifestyle factors may be associated with mortality.Consuming just two or more servings of nuts per week was found to be associatedwith lower mortality when compared to women consuming none or almost none.Several studies show a strong cardioprotective effectillustrated by associations between frequent nut consumption and a decreasedincidence of mortality, coronary heart disease, myocardial infarction, andsudden cardiac death.

Despite the common concerns about the higher fat andcalorie content of nuts and seeds, research supports the fact that consumingnuts does not lead to weight gain.

Consuming nuts regularly helpsprotect against type 2 diabetes. Jiang, et al found a lowered risk for type 2diabetes with higher nut and peanut butter consumption in women (JAMA 2002) while Jenkins, et al, found twoounces of nuts per day in replacement of carbohydrate-rich foods helped improveglycemic control and blood cholesterol in type 2 diabetics (Diabetes Care 2011).

Nuts and seeds also improvecholesterol profiles. In a 2005 review ( Mukuddem -Petersen,et al, J Nutr ), it was concluded that consuming 50-100 g (approximately 1.5-3.5 servings) ofnuts five or more times a week can decrease total and low-density lipoprotein(LDL) cholesterol levels. A pooled analysis of 25 nut consumption trials ( Sabate , et al, Arch InternMed, 2010) determined that eating nuts improves blood cholesterolprofiles in a dose-dependent fashion, meaning there is a greater reduction inLDL cholesterol when more calories are replaced by nuts in the diet.