Tag Archives: allergy

Spooky chocolate soy nut butter cookies

Disclaimer: This post was written as a part of The SoyNut Butter Company‘s Featured Blogger program. All opinions in this post are my own!

Spooky chocolate soy nut butter cookies

Growing up with a nut allergy (to all nuts except for almonds!), I got used to my restrictions and learned to not feel sorry for myself. When I tell people about my allergies, I often get comments like “So you’ve never had Nutella (or some other food made with nuts)? Man, that must suck!” Well, not really. I was okay with it.

Flourless chocolate soy nut butter cookies -- gluten, dairy, and nut free!

Except on Halloween. It was hard as a kid to have to give up half my Halloween loot because of all the nut-filled chocolates! And I always had to forego eating the homemade treats at my classroom Halloween parties because the parents couldn’t guarantee that their baking hadn’t come in contact with nuts. It was the one time of year when I bitterly wished I wasn’t cursed with a nut allergy.

Which is why when I bake now, I like to try to accommodate everyone. So for Halloween this year I made these nut free chocolate soy nut butter cookies using I.M. Healthy SoyNut Butter. These cookies are not only nut free, they’re also free of gluten and dairy as well. Holidays are always more fun when everyone can enjoy them!

Flourless chocolate soy nut butter cookies -- gluten, dairy, and nut free

Spooky chocolate soy nut butter cookies
Prep time
Cook time
Total time
Flourless chocolate soy nut butter cookies that are nut free, dairy free, and gluten free.
Yield: 9-10 cookies
  • 1 cup I.M. Healthy Creamy Soynut Butter
  • ¼ cup cacao powder
  • 2 tbsp packed light brown sugar or coconut sugar
  • ¼ cup maple syrup
  • 1 large egg
  • ¼ tsp table salt
  • Optional: ½ cup coconut butter (not oil) or royal icing for writing
  1. Preheat oven to 350°F.
  2. In a large bowl combine the soy nut butter, cacao powder, brown sugar, maple syrup, egg, and salt. Mix with an electric hand mixer until everything is combined.
  3. Use your hands to roll the dough into 9-10 balls, and place them on a baking sheet lined with parchment paper. Flatten the balls slightly with your hand.
  4. Bake on the middle rack of your oven for 8-10 minutes. They will still be a bit soft when you remove them, but they will firm up after cooling on a cooling rack.
  5. Optional: Melt ½ cup of coconut butter in a dish, then let it cool in the fridge until it has firmed to an icing-like consistency. Scoop into a piping bag, then use to decorate the cookies. Note: you may have to put it back in the fridge between cookies to let it firm up again. Alternatively, you could use royal icing, which is easier to work with. If you choose to ice the cookies with coconut butter, make sure to store them in the fridge!


Flourless chocolate soy nut butter cookies -- gluten, dairy, and nut free

Are you doing any Halloween baking? 


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Nut Butter Alternatives for Nut Allergies

I used to hate my nut allergy. Growing up with a nut allergy meant never knowing what a PB&J sandwich tastes like. It meant never getting to enjoy Tim Hortons’ Timbits when one of my classmates brought them to school. It meant being the dork who wore a fanny pack so I could carry my Epi-Pens at all times.

But now? I don’t mind it so much. There’s now a local bakery with nut-free baked goods to keep me happy. I ditched the fanny pack in grade 6 when I bought my first real purse. And I’ll still never know what a PB&J sandwich tastes like… but at least I now have a lot of alternatives!

A guide to nut butter alternatives with allergy friendly recipe ideas!

Since discovering nut-free nut butter alternatives, my feelings about having a nut allergy have totally changed! It really doesn’t bother me so much anymore because I don’t feel like it restricts me. With nut butter alternatives, there’s always something I can replace it with. Of course I still feel a bit limited when it comes to bakery goods, but that just gives me incentive to get creative in the kitchen and make my own version!

This post highlights some of my favourite nut butter alternatives that I most commonly use in my kitchen:

A guide to nut butter alternatives with allergy friendly recipe ideas!

Made from roasted soy beans, this is probably the closest nut-free alternative to peanut butter in terms of taste. Soy nut butter was actually my first experience with a nut free butter. I first tried it when I was away at camp, and I remember being scared to eat it because it looked so much like peanut butter! Well, I not only survived eating it, but I became hooked on it. The first thing I did when my mom came to pick me up from my 2 weeks away at camp – before I even said hi or hugged her – was ask to drive straight to the grocery store to buy a jar!

Nutrition notes: Good source of omega 6 and monounsaturated fat, protein, and fibre.

Favourite recipes: Chocolate chip soy nut butter Larabars, Super charge me cookies*, White chocolate blondies with chocolate peanut butter frosting*, Peanut butter balls*, No bake energy bites*
*Sub soy nut butter for the nut butter used in the recipe

Brands: The Soy Nut Butter Company, Wowbutter,

A guide to nut butter alternatives with allergy friendly recipe ideas!

While soy nut butter is my go-to for sweet recipes, I often use sunflower seed butter for the savoury ones. It works perfectly in place of peanut butter in stir fry sauces and other Asian dishes! That being said, it also works well in sweet recipes – but it imparts a noticeable sunflower seed flavour to the product.

Nutrition notes: High in monounsaturated fat, as well as protein, fibre, vitamin E, magnesium, vitamin B3, and zinc.

Favourite recipes: Tofu stir fry with sunflower seed butter sauce, PF Chang’s lettuce wraps*, African chickpea stew, Rad rainbow raw pad thai*, Sunbutter banana protein bars
*Sub sunflower seed butter for the nut butter used in the recipe

Brands: Sunbutter, Trader Joe’s, MaraNatha, Nuts to You Nut Butter, Better Than Roasted

A guide to nut butter alternatives with allergy friendly recipe ideas!

Unlike my other favourite nut butters, tahini (made from sesame seeds) has more of a bitter flavour. Because of this, I tend to use it exclusively in savoury recipes. I love pairing it with lemon in sauces and dressings, and of course it’s a necessity for hummus!

Nutrition notes: Good source of monounsaturated and omega 6 fatty acids, magnesium, zinc, vitamin B1, and vitamin B3.

Favourite recipes: Protein power goddess bowl, Protein power bowl, Quick sesame soba noodles

Brands: Nuts to You Nut Butter, Silver leaf

A guide to nut butter alternatives with allergy friendly recipe ideas!

If you like coconut, you will love this butter because its strong coconutty flavour. Unlike coconut oil, it’s made by pureeing coconut meat in a high speed food processor, so it retains all the fibre and other nutrients. It acts like coconut oil though in the way that it can change from solid to liquid when exposed to warmer temperatures – because of this, it’s great for “melting” over oatmeal or baked goods straight out of the oven!

Nutrition notes: Coconut has received a lot of health hype in recent years but what is the truth? While it’s true that the saturated fat in coconut is not as “evil” as we once thought, it still can raise our LDL (bad) cholesterol levels. Interestingly it can raise our HDL (good) cholesterol levels as well! Bottom line: enjoy it moderation and still rely on vegetable oils, nuts, seeds, avocado, and fatty fish for your primary sources of fat.

Favourite recipes: Coconut cookie dough oatmeal, Coconut truffles

Brands: Artisana, MaraNatha

This post just highlights some of the common nut butter alternatives, but these are by no means the only ones that are available. Over the years I’ve stumbled upon other kinds such as sunflower pepita butter, pepita butter, and even roasted pea butter. And whether you have an allergy or not, these are all delicious and healthy nut butter alternatives to try!

Has anyone tried any other nut butter alternatives that I didn’t highlight here?

What’s your favourite nutless butter?


Filed under nutrition

Nut free coconut cream pie Larabars

When I tell people I have a nut allergy, their reaction is usually something along the lines of “How do you survive without [insert tasty nut-filled food here]?!” But I’m actually okay with having a nut allergy. I’ve grown up with it, so I’m used to it. And besides, there are tons of great alternatives out there. Instead of peanut butter, I have soy nut butter. Instead of DQ Blizzards, I have McDonald’s McFlurries. Instead of Reese’s Pieces, I have Sun Cups.

But one food I’ve yet to find an alternative for is granola bars. There are seriously no good nut free granola bars. I’ve searched high and low, but the only ones I’ve managed to find are basically glorified chocolate bars that fill me up for all of 30 minutes. So I’ve gotten into the habit of making my own over the past few years. Today I want to share with you my nut free coconut cream pie Larabars. They’re made with only a few simple ingredients and are a great source of fibre and protein to make for a healthy and filling snack!

Nut free coconut cream pie Larabars

Nut free coconut cream pie Larabars
Prep time
Total time
A homemade nut free version of coconut cream pie Larabars. Vegan and gluten free as well.
Yield: 10-12 bars
  • 2 cups pitted chopped dates (not the pre-chopped kind)*
  • ¾ cup organic roasted soy beans
  • 1 cup unsweetened shredded coconut
  • 1 tbsp coconut oil
  1. Combine all ingredients in a food processor and mix until all the ingredients are very fine.
  2. Pour it out onto wax paper and use your hands to press it into a ball.
  3. Place another piece of wax paper on top of the ball and use a rolling pin to flatten it to about ½" thickness.
  4. Shape it into a square with your fingers then cut into bars. Store in a closed container in the fridge.
*Make sure your dates are not old and dried out. The dates need to be soft for this recipe.

Nut free coconut cream pie Larabars

Nut free coconut cream pie Larabars

Nut free coconut cream pie Larabars

What is your favourite packaged granola bar?

Have you ever made homemade bars? Any favourite recipes?


Filed under recipe