One of my favourite things to eat as a snack is toast spread with nut butter, because, well… nut butters are delicious. I also like to eat nut butter on toast because it’s more filling than toast spread with jam or vegemite. But I especially love to eat nut butters because they are an excellent way to boost your intake of dietary fibre, protein and minerals, which can be very helpful when you’re on a restricted diet due to food intolerances.
Let’s talk FODMAPs
Before switching to a low FODMAP diet, I mostly ate almond butter, hazelnut butter or a mixed nut and seed butter that contained both almonds and cashews. However, with the amount you need to get a decent spread on the toast, these options are high FODMAP and are now off the menu. Of course there’s still the wonderfully low FODMAP peanut butter, but eating the same thing every day gets a bit boring.
So I decided to make my own nut butter using low FODMAP nuts, but not peanuts. The result was this seriously delicious Roasted Macadamia, Walnut and Maple Butter.
The good thing with this particular combo is that macadamias and walnuts are both fairly soft nuts, especially after they’ve been roasted, so they grind down to a smooth paste quite easily. You will still need a food processor or blender to make it, but it’s one of the quickest and easiest nut or seed butters I’ve tried making so far.
Now you have a lovely low FODMAP nut butter, what can you do with it?
My preferred serving suggestion is to eat it simply spread on toast – normally I use a sourdough spelt bread, but whatever bread you can tolerate is fine. It’s also seriously delicious spread on waffles or pikelets/pancakes. And just like other nut butters, you can of course eat it with crackers or dip vegetable sticks into it. It’s even delicious stirred into porridge or blended into smoothies. The only limit is your imagination.
An easy to make nut butter recipe that’s low FODMAP and gentle on the tummy. This Roasted Macadamia, Walnut and Maple Butter is absolutely delicious.
- 150g macadamias
- 150g walnuts
- Pinch of salt
- 2 tsp pure maple syrup
- Preheat oven to 160°C.
- Put macadamias and walnuts onto an oven tray and spread them out in a single layer. Roast nuts in the oven for 15 minutes – watch them carefully though because nuts can burn easily because of their high fat content. Then remove from the oven and cool for at least 5 minutes.
- Transfer the nuts to the bowl of a food processor and blitz until a smooth paste forms, occasionally stopping to scrape down the sides. At first, the nuts will become crumbly like a meal, but keep the processor going until it transforms into a thick liquid as the oils release. In my processor this takes about 90 seconds, but the strength of your processor will determine how long this takes. Once the nut butter has formed, stir in the salt and maple syrup.
- Store in a jar or plastic container in the fridge. It will keep for at least a couple weeks.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally gluten-free and dairy-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- Make sure to choose pure maple syrup and not maple-flavoured syrup, which can often be high in FODMAPs.
Low FODMAP Portion
- Serving Size: 1-2 tbsp