Your Guide To Every Nut Butter Out There (and What Goes Best With What)

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Organic brown rice cakes with healty organic sunflower seed butter.MSPhotographic/Shutterstock

Sunflower Seed Butter

Another great alternative for those with peanut or tree nut allergies, sunflower seed butter has more fibre, magnesium, vitamin E, zinc and copper than most other nut butters. It also has a good dose of selenium, which can help reduce cholesterol.

Taste: Sunflower seed butter is definitely an acquired taste—its flavour profile is, well, very much like a mouthful of sunflower seeds. It’s earthy, with a big, bold flavour.

Uses: Use sunflower seed butter in your favourite salad dressings and vegetable sauces.

Try: Nuts to You Smooth Sunflower Seed Butter, $ 7,

(Related: Why Sunflower Seed Butter Needs to Be Part of Your Diet)

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homemade toasted cinnamon hazelnut butter.Nataliya Arzamasova/Shutterstock

Hazelnut Butter

Hazelnuts have lots of protein, fibre, vitamin E, manganese and copper. While Nutella popularized this nut butter, you’re better off saving that chocolatey spread for a sweet treat and opting for the pure hazelnut butter for daily eating.

Taste: Rich and nutty.

Uses: Hazelnut butter is delicious in baked goods, or just as a plain ol’ spread.

Try: Nuts To You Smooth Hazelnut Butter, $ 15,

(Related: Are Hazelnuts Healthy? Here’s What Nutritionists Say)

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Raw organic walnut butter and fresh nuts.Chamille White/Shutterstock

Walnut Butter

While not the highest in protein, walnuts do have super-high levels of omega-3 fatty acids, and they also have anti-inflammatory properties which is great for people suffering from arthritis and autoimmune diseases.

Taste: Earthy and buttery, with a strong tannic, bitter flavour. Walnut butter is thick and a little drier, so it can be difficult to use as a spread by itself.

Uses: Pair with sweet flavours, like chocolate or cinnamon, to balance out the strong taste. It’s a great binding agent, so use it to firm up your veggie burgers and add a nice, nutty texture.

Try: Make walnut butter at home with this simple recipe.

(Related: Are Walnuts Good for You? Their Calories, Nutrition, and Benefits)

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