In Fad-Free Nutrition , exclusively on CNN.com , the editors of Cooking Light help you digest the latest diet and food news and trends . The recent recall of industrial peanut butter and products that contain it sparked nationwide concern about the safety of eating many popular snack products . That 's understandable , considering the average American consumes 3.3 pounds of peanut butter each year , according to USDA data . Pistachios , pecans , hazelnuts , almonds , and others can be made into tasty spreads and put in recipes . While consuming with caution is always prudent , it 's important not to give up on nuts and peanuts ( which are actually legumes ) entirely . They offer numerous health benefits and can even help dieters stay on track . Consuming just one ounce of nuts -- of any variety -- up to five times a week in place of other calories consumed is likely to help reduce the risk of heart disease . Although nuts are high in calories , they contain heart-healthy mono- and polyunsaturated fats , and they 're jam-packed with nutrients such as vitamin E , folate , niacin , copper , magnesium , and potassium . Plus , they have some protein and fiber to help keep you feeling satisfied . Learn more about the health benefits of nuts ( plus recipes that use them ) at CookingLight.com . Tips on smart snacking . If you are worried about buying peanut butter based on the recent salmonella scare , try these tasty and nutritious alternative ways to snack safely : . 1 . Make your own spread . Although major national brands of jarred peanut butter have not been recalled , it 's a fun and nutritious option to make your own . At certain grocery stores , such as some locations of Whole Foods Market , you can grind peanuts to make fresh peanut butter . In less than one minute , you have a fresh , peanutty spread without preservatives or added sugar . You can also make fresh peanut butter at home ; all you need are plain roasted peanuts and a food processor . Put ¾ cup plain roasted peanuts in a food processor ; process two minutes or until smooth . See our staff 's tips on making homemade nut butters on our blog , Test Kitchen Secrets . 2 . Get creative . Use fresh peanut butter to upgrade homemade versions of snacks that may have been recalled . For example , spread a teaspoon of peanut butter on a whole-grain cracker instead of purchasing ready-made peanut butter crackers . You might surprise yourself by creating a better-for-you treat , such as our lightened peanut buttery Swag Bars . 3 . Branch out beyond peanut butter . Almond , cashew , macadamia , walnut , and hazelnut butters are unaffected by the recall . They all offer a strong nutrition profile . For example , 2 tablespoons of almond butter ( one serving ) provide the following : . • Almost half your daily needs of the antioxidant vitamin E with 6.5 milligrams . • About one-third of a day 's worth of magnesium ( 97 milligrams ) , a mineral that supports muscle function and bone tissue . • 243 milligrams of potassium ( about five percent of one day 's allotment ) , which helps keep your blood pressure levels steady . Visit CookingLight.com to learn more about other nutritious nut butters made from cashews , almonds , macadamia nuts , hazelnuts , pecans , pistachios , and walnuts -- including how to make them , and healthful recipes that put them to delicious use . For more tips on making healthy taste great , try Cooking Light - CLICK HERE . Copyright 2009 Cooking Light magazine . All rights reserved .
Peanut product recall putting a damper on American snacking habits . USDA : Average American consumes 3.3 pounds of peanut butter each year . That's about the same as what Americans eat in one day, but it is more than double the amount that Europeans consume every single week!