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Tips For Eating Nutritiously With A Nut Allergy

Anyone living with an allergy will tell you that it can complicate how they plan their meals. It impacts how they eat out, the kinds of meals they can enjoy, and the groceries they purchase. This is especially true for those with nut allergies.

When it comes to ensuring adequate nutrition around nut allergies and the inherent restrictions, it can be seriously challenging. It is possible to eat nutritiously and avoid allergens, however, and it’s made easier with Beyond The Equator 5 Seed Butter.

The Role of Nuts In Nutrition

Nuts provide a great source of fat, fiber, and protein. They also contain an incredible number of essential vitamins and minerals such as:

Vitamin B - Essential for maintaining energy levels, cell metabolism, and brain function.

Vitamin E - As an antioxidant, vitamin E helps protect cells from damage. 

Folate - Supports new tissue growth and function. Work with B and C vitamins to create new proteins and new red blood cells. 

Niacin - Helps to turn food into energy. Supports a healthy nervous system and aids in digestion as well as contributing to great skin. 

Magnesium - An absolute powerhouse mineral, you can read about magnesium in-depth here.

Iron - Supports healthy oxygen transport and storage. Supports energy levels. 

Calcium - Essential for strong bones and teeth as well as helping to regulate heart and muscle function. 

Copper - Aids in iron absorption. Helps to keep blood vessels, bones, nerves, and your immune system healthy. 

Selenium - Similar to vitamin E, selenium helps protect against cell damage. 

Phosphorous  - Regulates how the body uses fats and carbohydrates. Contributes to the maintenance and growth of cells and tissues. 

Potassium - Keeps your heart’s rhythm regular, makes your muscles contract, and nerves function. 

It is little wonder that nuts are always recommended as part of a healthy and well-balanced diet. They are nature’s multi-vitamin. So if you cannot consume nuts due to allergy concerns, how do you harness the same nutritional benefits in a simple way?

Substitutions For Peanuts And Tree Nuts 

Fortunately, we understand much more about nutrition than we do about allergies, so finding  alternatives isn’t too challenging. The tricky part is finding alternatives that offer the same versatility, taste, and beneficial nutrients. 

Some substitutions include:


While not really a nutritionally great choice, pretzels can satiate that need for a salty snack in the same way as nuts. 

Surprisingly they also work incredibly as a nut substitute in recipes such as a substitute for pecans in a nut free pie crust or crumbing for chicken. Missing nuts sprinkled on your ice cream? Crushed pretzels work well for that too. 


Soybeans, garbanzo beans (chickpeas), and other legumes can successfully be used to mimic nuts. They can be baked till crisp as a replacement for roasted nuts or blended into a paste similar to peanut butter. 

Beans do have nutritional value, however, peanut allergy sufferers may also experience an allergic response to legumes.


Seeds are an underrated and underutilized food source. They offer many of the same vitamins and minerals as nuts and, with the exception of sesame seeds, are allergy-friendly. They can be roasted and added to granola, ground into a peanut butter substitute, added to smoothies, and more.

Harnessing The Nutrition In Seeds

With seeds the leader in nutritional value when it comes to nut substitutes, you might be wondering how to best harness their benefits. This is something the founders of Beyond The Equator had pondered also - thus through much experimentation, 5  Seed Butter was born.  

What Is 5 Seed Butter?

5 Seed Butter is a nutritionally dense alternative for peanut and other nut butters. It is free of the top 8 allergens. Making it safe for consumption by individuals with any number of allergies. It is the perfect peanut butter substitute and ideal for those who also have an almond butter allergy.

Unlike competing seed butters which only feature a single seed, our butter combines five separate seeds that are packed with essential vitamins and minerals. We use:

Sunflower seeds which are high in magnesium, vitamin E, and protein, can help lower blood pressure, blood sugar, and cholesterol. 

Chia Seeds are high in omega-3 fatty acids and protein, fiber, magnesium, calcium, iron, copper, phosphorus, manganese, and selenium.

Flax seeds, also high in omega-3 fatty acids and protein, can help lower blood sugar and insulin levels, aids in weight loss, improve skin health, and is rich in lignans which are shown to reduce the risk of certain cancers. 

Pumpkin seeds, high in iron, calcium, B2, folate, and beta-carotene, which the body metabolizes into vitamin A. They also contain omega-3 and omega-6 fatty acids. 

Hemp seeds, high in protein, unsaturated fats, and fiber. It also contains zinc, iron, and B group vitamins niacin, riboflavin, thiamine, and folate. 

Available in creamy, crunchy, unsweetened, and chocolate we’re guaranteed to have an option you and your family will love. 

Up Your Nutritional Intake With 5 Seed Butter

Not just for allergy sufferers, 5 Seed Butter is perfect for anyone on a ketogenic or paleo diet as its the perfect low carb peanut butter subtitutue. As it’s low in carbohydrates, high in protein and essential fats, 5 Seed Butter can be used in any number of diverse ways.

  • Add to your fresh vegetable snacks as a delicious dip.
  • Used in place of peanut butter to make your favorite holiday treats
  • Added to smoothies to boost their protein content and flavor. 
  • As a topping for smoothies.
  • Used as an ingredient in salad dressing. 

By adding 5 Seed butter to your meals, whether it be a simple PB&J or a complex baked creation, you’re adding bonus nutrition. Helping you eat well no matter your reasons for excluding nuts - a restrictive diet need not be a boring or unhealthy one. 

For parents, 5 Seed Butter offers you a nut-free, school safe alternative. With the added peace of mind that your child is still eating healthily and being provided with excellent nutrition. For a nutritionally balanced lunchbox treat, try our Creamy 5 Seed Butter snack packs. 

Allergen Free Food Without Compromising On Nutrition (Or Taste!)

Adding 5 Seed Butter to your diet ensures you're still getting all the best nutrition from natural sources. There’s no need to feel that you’re missing out due to your nut allergy or other dietary restrictions.  Good health, great nutrition, zero allergens - it’s never been easier than with 5 Seed Butter. 

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