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Going Nuts over Butter

Butter is great. Peanut butter is even better. If you like your nuts, perhaps you haven’t met these new sandwich spreads yet? They pack a healthy punch and taste amazing too. Here’s what you could be having for breakfast instead:



The benefits: “Pistachios are a good source of fibre and polyphenols, which can improve your gut health,” says Herbert Salim, founder of local nut-butter maker The Hunters’ Kitchenette. According to online nutrition database Nutritiondata, you get as much dietary fibre from one serving of pistachio butter (about two tablespoons) as you do from half a cup of cooked broccoli.

Taste-wise: It’s intense and nutty. Use it as a dip for baby carrots and celery sticks, or mix into smoothies.


The benefits: A study published in the Nutrition Research journal found that people who supplemented their daily diet with toasted sesame seeds – the stuff tahini is made of – saw a 10% reduction in “bad” lower-density lipoprotein (LDL) cholesterol. Tahini is also a rich source of calcium, iron and vitamin B. There is a darker version of the butter made from un-hulled sesame seeds that is even healthier, as most nutrients are retained in the husks.

Taste-wise: Smooth and creamy, with a slight bitter aftertaste. A great dip for crudités, or use it to make hummus.


The benefits: It’s a top source of folate, which reportedly helps to prevent cervical cancer and reduce the risk of osteoporosis, and is said to be essential for healthy foetal development. Hazelnut butter is also sodium free and has immunity-boosting vitamin E.

Taste-wise: It tastes just like Nutella – without the saturated fat or sugar. Delicious on warm toast and pancakes, or on its own.


The benefits: Besides being rich in unsaturated fats, this is loaded with vitamin E, which protects these “good fats” from free-radical damage. Sunflower seeds also have magnesium, which is known to lower blood pressure and soothe nerves, says Vanessa McNamara, a Singapore-based dietitian at The Travelling Dietitian.

Taste-wise: The raw taste will grow on you. Use it to jazz up savoury fare such as pasta or salads.


The benefits: “It packs about 50 per cent more heart healthy unsaturated fat per serving compared to peanut butter,” says Vanessa. It also has a host of nutrients such as vitamin E and calcium.

Taste-wise: Slightly gritty, with a hint of sweetness. Eat with bananas or add to cookie batter.

​Crazy about juicing? Add these super ingredients to your juice http://thefinder.life/body-soul/healthy-living/super-ingredients-your-juice

By Kelly Ng, Her World, Jan 2015

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