The 411 on Seed and Nut Butters | Nourish
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The 411 on Seed and Nut Butters

Posted: Thu, 08 September 2016, 09:34

There’s no denying that nut and seed butters are delicious, but sadly there are still many people out there who have yet to branch outside the confines of the good ole jar of peanut butter and dip their spreading knives into new and tasty butter realms.

Well my friends, today help is at hand. Now is the time to up your nut butter game!

Many people are unaware that a lot of the cheaper nut butters, especially peanut butters you find in supermarkets are pumped full of sugars and oil! Yeeesh!
Rest assured, the nut butters stocked in Nourish are JUST nuts and their naturals oils with nothing else added (with the occasional exception of sea salt if added to the particular product).

In this guide we shall be covering the different types of nut and seed butters out there, learning more about their flavour profile, nutrition and their uses!


Flavour: Almond butter is relatively mild in flavour with a hint of sweetness which makes it a versatile addition to both sweet and savoury recipes. It is available in smooth or crunchy texture and is perfect as a peanut butter alternative for those who want to change it up a bit!

Nutrition: Almonds are a good source of minerals such as magnesium, copper, potassium, calcium, phosphorus, molybdenum and iron, plus B vitamins and vitamin E. They are also a good source of healthy monounsaturated fats, protein and fibre.

Uses: Almond butter is a versatile nut making it easy to incorporate in to many dishes. It can be added to porridge, muesli, muesli bars, smoothies, spread onto fruit e.g sliced apples or banana, spread on toast and used in baking and cooking.

Almond butter is available in raw and roasted form.
Brands to choose from: Meridian almond nut butter, Keen almond butter, Biona almond butter, Carley’s almond butter, Raw Ecstasy almond butter


Flavour: Cashew butter has a relatively sweet, rich taste and a smooth, creamy texture. It’s very versatile and can be used in both sweet and savoury dishes.

Nutrition: Cashew Butter provides plentiful amounts of nutrients like phosphorus, magnesium, iron, zinc, copper and manganese as well as fibre, protein and heart healthy fats.

Uses: Cashew butter can be used to make savoury sauces, incorporated into creamy curries, added to soups, smoothies, porridge, muesli bars, spread on fruit or toast, used in baking (nut butter cookies – hello!) or mixed with other ingredients such as cashew creams to add a boost of satiating nutrition.

Brands to choose from: Meridian cashew butter


Flavour: The most famous of all nut butters, this butter is nutty and slightly sweet, and can range from smooth to crunchy in texture. It’s incredibly versatile and can be used in both sweet and savoury dishes.

Nutrition: Peanut Butter is chock full of B vitamins, vitamin E, copper, manganese, molybdenum, phosphorus and protein.

Uses: Peanut butter can be spread on toast, crackers and fruit; added to granola bars, raw or baked treats, added to savoury dishes like Peanut Satays, used as a dressing, added to smoothies – oh the list goes on!
Side note: Peanuts are one of the top food allergens

Brands: Meridian peanut butters, Biona peanut butter


Flavour: Walnut butter has an earthy, buttery taste, with a dense and slightly bitter note to it. Texture wise, walnut butter tends to be rather thick and somewhat creamy.

Nutrition: Walnuts are highly valued for their high omega-3 content, containing the highest amount of omega-3 fatty acids out of the nut butter family.
Walnut butter is also a source of B vitamins, copper, manganese, molybdenum, biotin, protein and monounsaturated fats.

Uses: On its own, walnut butter can be quite intense, so it’s best mixed with other ingredients to make sweet or savoury dishes. It can be used to help bind and add texture to veggie burgers, and it generally works well in place of peanut butter in cookie recipes that call for mixing it into the batter.
Side note: Because of the high proportion of Omega 3 fatty acids, walnuts and their butter can turn rancid easily, especially with exposure to heat and air, so it is advised to store the butter in the fridge.

Brands: Carley's Walnut Butter - see instore


Flavour: Deliciously buttery in texture and pleasantly rich and sweet in taste, pecan nut butteris an exceptional nut butter to add to your collection. It’s great in both sweet and savoury dishes.

Nutrition: Pecans are packed with B vitamins, beta-carotene, vitamin E, plus magnesium, potassium, manganese, calcium, iron, zinc, selenium, fibre, protein and healthy fats.

Uses: Pecan butter can be added to porridge, energy bars, energy balls, spread on fruit, toast or crackers, added to smoothies or used in baking.

Brands: Carley’s pecan butter


Flavour: Pumpkin seed butterhas a slightly sweet, earthy and bitter taste with a distinct pumpkin flavour.

Nutrition: Pumpkin seed butter is high in the mineral zinc, and also contains magnesium, copper, manganese, phosphorus, iron, protein, fibre and healthy fats.

Uses: Pumpkin seed butter can be added to savoury dishes, pesto, dressings, spread on toast or crackers, or mixed with other nut butters like almonds or walnuts for a creamier texture.

Brands: Carley's Organic Raw Pumpkin Seed Butter


Flavour: Sunflower butter has a rich, earthy flavour with a distinctively bitter and unmistakable sunflower flavour. I once read somewhere that it’s like dumping half a bag of sunflower seeds into your mouth and chewing thoroughly—you're either going to love it or hate it!
Sunflower seed butter has a thinner consistency to nut butters.

Nutrition: B vitamins, vitamin E, copper, magnesium, manganese, selenium, phosphorus, healthy fats, fibre and protein.

Uses: Sunflower seed butter can be used in salad dressings, in a sauce for vegetables, as an alternative to tahini, added to granola bars or certain baked foods.
Just make sure to pair it with something that will stand up to its distinctive flavour.

Brands: Carley's Raw Sunflower Seed Butter - see in store.


Flavour: Tahini is a smooth butter made from finely ground, usually toasted sesame seeds (although we do stock raw tahini also). It’s slightly bitter in taste with a distinct sesame seed flavour. It’s quite creamy in texture with a relatively liquid consistency.

Nutrition: tahini is most well-known for its high calcium levels, though it’s also home to other nutrients including copper, manganese, magnesium, phosphorus, iron, zinc, selenium, fibre and protein.

Uses: most commonly added to hummus recipes, used as a spread on toast or crackers, added to smoothies, or mixed with a little lemon juice, a dash of water, salt and pepper to make a tasty tahini dressing for salads, roasted veggies, rice dishes etc.

Tahini is available in raw and roasted form, as well as light and dark. Light means the outer husk/shell has been removed, whereas dark means the whole unhulled seed has been ground.

Brands: Meridian tahini, Carley’s tahini, Sunita tahini

So there we have it in a nutshell *wink*

If you have any questions or comments feel free to contact us via our Facebook or Twitter page!

- Emily
Twitter - @nourishstores

*Please note that while we are knowledgeable about our products and nutrition, this blog should never be a substitute for medical advice and attention

Please remember that you should always obtain the all-clear from your doctor before starting any new supplement plan or diet if you're on any medication

Photo Credit: Title photo from Merdian Foods

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