How do you like your nuts? Smooth or crunchy? I unleashed a peanut butter debate on Facebook and was inundated with responses. It seems that people feel passionately one way or the other. Nobody was on the fence, although some were very specific about appropriate uses of either. I've been told that smooth peanut butter should only be used for PB&J sandwiches and that crunchy is best for cookies. The lovely husband said that smooth should be outlawed, but my rudest friend by far retaliated with equal passion. I found that some people eat peanut butter by the spoonful and others think it's the devil's food. I also have a friend who eats crunchy peanut butter on toast… topped with marmite. Personally, I think she should take a pregnancy test.

My good friend SA made the point that she likes hers without hydrogenated oils and sugar, although noted that "the more processed the less ith theemths to thtick to the roofth of your mouthth". Good point, adding those hydrogenated oils and sugar makes mainstream peanut butter a less healthy option, but on the upside, it slips down a lot more easily.

However, even if you're a fan of the slip factor, hydrogenated oils are worth avoiding at all costs. The process of hydrogenation gives fat a higher melting point (good for baking) and extends shelf life, so you can see why it's useful to the food industry. However hydrogenation also makes previously unsaturated fats more saturated, increasing the trans fat content. Trans fats are the big baddies and are actively unhealthy; they lower good HDL cholesterol and raise bad LDL cholesterol in the bloodstream, increasing the risk of coronary heart disease.

Fortunately, as public awareness regarding trans fats improves and as consumers increasingly seek – and demand – healthier options, food industry giants are having to respond. For example, Skippy peanut butter has now brought out a new 'all natural' version of their product, without the hydrogenated oils or trans fats. Even so, there is a way of getting an even healthier nut butter fix – and that is to try almond butter.

The beauty of peanut and almond butters is that they can add a quick, easy and healthy dose of protein to bread, toast or bagels for breakfast or snacks. Including some protein here helps to provide long-lasting energy, curbing cravings for junk-food snacks and pick-me-ups like energy drinks or coffee. However, whilst all natural peanut butters are a reasonable compromise, almond butter takes the health factor a step further.

Almond butter is widely available here. Down to Earth, It's Only Natural, Lindos, Supermart and the Marketplace stores with organic aisles all stock it. The brands vary, but my favourite is the organic 'Once Again' brand at Lindos.

Almond butter has half the saturated fat of most regular mainstream peanut butter brands and double the fibre. It's also an excellent source of vitamin E and calcium. As with all nut butters, it's still fairly high calorie – although these are nutrient dense calories that ultimately do you good – so don't go crazy with it. I suggest a portion size of approximately one tablespoon.

As almond butter tends to be naturally sugar-free, you might find that it's not quite sweet enough for your taste when you first try it. If this is the case, add a little honey or agave syrup on top and see if that helps as your taste buds adjust. You'll also note that it tends to get a layer of oil on top as it does separate a little. Stirring the oil back in can be messy, but it's much easier done at room temperature. The major downside however is that almond butter is extremely expensive – especially in Bermuda. One 450g/16oz jar will set you back between $8 and $20, brand and store depending. However, as it's more dense it also lasts a lot longer than regular peanut butter. It's one of the few instances where the healthy option does genuinely cost more, but I also think it's a good investment.

Needless to say, if you spend $20 on a jar and then find it half-used at the back of the fridge six months later, you'll be annoyed. Instead, be more creative with how you use it.

I use it as normal, but it's also great as an add-in to smoothies. Try it out by getting almond butter as an add-in to a small Very Berry smoothie at the Down to Earth juice bar.

Finally, I found this bizarre but delicious salad recipe last week. Who knew that almond butter would work well in dressings? Give it a try!

Carrot and raisin salad with almond butter dressing (serves 4)

Ingredients

2 large carrots, peeled

1 red pepper, deseeded and thinly sliced

¼ cup fresh cilantro, finely chopped

½ cup raisins

¼ cup smooth almond butter

1 tbsp fresh lime juice

1 ½ tbsps tamari

2 tsps agave nectar

Pinch of red pepper flakes

Method

1. Shred the carrots into a large bowl with a grater.

2. Add the red pepper, cilantro and raisins.

3. In a small bowl, whisk together the almond butter, lime juice, tamari, agave and pepper flakes into a dressing.

4. Add the dressing to the carrots and mix thoroughly. Allow to marinate for at least 30 minutes and serve. This works really well as a side dish for grilled chicken.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a Registered Dietician. Contact her at nourishbda@gmail.com