What’s the Scoop On: Seed and Nut Butters


There’s no denying that nut and seed butters are delicious. Sadly, however, 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, and especially peanut butters you find in supermarkets are pumped full of sugars and oil! Yeeesh! However, rest assured, the nut butters stocked in Nourish are JUST nuts and nothing added. I lie, you may find the occasional a pinch of salt or sweet and tasty natural vanilla pod.

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!

nut butters - almond

Almond Butter

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 they’re not shy when it comes to vitamins either, offering plentiful amounts of B vitamins and vitamin E. Additionally 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 into many dishes. Add it to:

  • porridge
  • muesli
  • muesli bars
  • energy balls
  • smoothies
  • spread onto fruit e.g sliced apples or banana
  • spread on toast
  • use in baking like in these Double Chocolate Vegan Brownies
  • add to your cooking (Asian recipes have some great sauces and dips using almond butter)

Almond butter is available in raw and roasted form.

Brands to choose from:

Meridian offers a plethora of options for you. Smooth almond butter, crunchy, organic and non-organic. Salt no salt. Even an insanely morish Coconut and Almond butter. *drool*

If you’re looking for raw almond butter, Carley’s is the way to go.

Another option is to make it yourself! All you need are almonds, a food processor and time. Plus an oven for roasting (optional) and salt/cinnamon/vanilla for flavouring (again, optional).
To lower the costs, try mixing nuts or adding seeds like sunflower seeds to make it cheaper.

nut butters cashew

Cashew 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. Plus it boasts fibre, protein and heart-healthy fats.

Uses: Cashew butter is useful for many delicious edibles.

  • make savoury sauces
  • incorporate into creamy curries
  • add to soups
  • use in smoothies
  • mix through porridge
  • use in muesli bars
  • energy balls
  • spread on fruit or toast
  • use in baking (nut butter cookies – hello!)
  • mix with other ingredients such as cashew creams to add a boost of satiating nutrition

Brands to choose from:

Meridian cashew butter is available in both smooth and crunchy, as well as organic and non-organic.

If you’d like to make your own, check out this recipe for vanilla cashew butter. Scroll down to No. 2 – Make your own.

nut butters peanut

Peanut 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: Use peanut butter in multiple ways:

Side note: Peanuts are one of the top food allergens.

Brands to choose from:

Meridian peanut butter is hands-down a Nourish favourite. Again, we stock organic and non-organic, plus smooth and crunchy. We even have some next-level options like Peanut and Coconut Butter, Cocoa and Peanut Butter and my favourite, Richer Roast Crunchy Peanut Butter.

Biona peanut butter is another firm favourite and well worth adding to your butter collection 😉

nut butters walnut

Walnut 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.

  • use it to help bind and add texture to veggie burgers
  • add to porridge
  • blend into a smoothie
  • use as a base in dressings
  • mix into your cooking (recipe permitting)
  • try using 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. Therefore it is advised to store the butter in the fridge.

We don’t actually stock any in-store, but again, I encourage you to get busy in the kitchen and whisk some up. It really is delicious!

nut butters pecan

Pecan Nut Butter

Flavour: Deliciously buttery in texture and pleasantly rich and sweet in taste, pecan nut butter is 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 and vitamin E. Plus magnesium, potassium, manganese, calcium, iron, zinc, selenium, fibre, protein and healthy fats.

Uses: Add pecan butter to the usual suspects. Porridge, energy bars, energy balls, spread on fruit, toast or crackers, smoothies or used in baking.

Brands: We don’t always stock it so you may have to request it, but Carley’s pecan butter is a super yummy option. Meridian also offer this so just ask in-store or send us a message.
Otherwise, as per usual, I’ll say whiz it up yourself with some pecan nuts and a mixer.

Sunita Tahini

Sesame Seed Butter, A.K.A. Tahini

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. These include copper, manganese, magnesium, phosphorus, iron, zinc, selenium, fibre and protein

Uses: Tahini is most famous for its use in hummus recipes, however it is also great when:

  • used as a spread on toast or crackers
  • added to smoothies
  • mixed with a little lemon juice, a dash of water, salt and pepper to make a tasty tahini dressing. This is excellent for salads, roasted veggies, rice dishes etc.
  • added to baked goods (cookies, brownies etc.)
  • used in energy balls
  • hummus, of course. Try our Beetroot Hummus recipe here.

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 to choose from:

Sunita makes both light and dark tahini and are a Nourish best seller. Once they hit the shelves they pretty much disappear mear moment later!

Meridian tahini is also a firm favourite. Once again, dark and light are available.

Carley’s tahini is a fantastic option for those looking for raw tahini. Additionally, this brand offers the black sesame seed version as well.

pumpkin seeds

Pumpkin Seed Butter

Flavour: Pumpkin seed butter has 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: Add pumpkin seed butter to:

  • savoury dishes
  • pesto
  • dressings
  • spread on toast or crackers
  • mix it with other nut butters like almonds or walnuts for a creamier texture

Brands: Meridian Organic Pumpkin Seed Butter

sunflower seeds

Sunflower 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: Use sunflower seed butter in:

  • salad dressings
  • sauces for vegetables
  • as an alternative to tahini
  • added to granola bars
  • added to certain baked foods
  • Just make sure to pair it with something that will stand up to its distinctive flavour

Brands to choose from:

Meridian Pumpkin Seed Butter

Carley’s Pumpkin Seed Butter

nut butters hazelnut

In an attempt to keep this blog as short as I could, I had to cut some out from the main list, but I can’t forget them entirely! Don’t miss out on Meridian Hazelnut Butter (oh my goodness it’s divine) and Meridian Pistachio Butter. If you like nuts, you’re going to be in heaven.

So there we have it in a nutshell *wink*

Any questions? Drop into your local Nourish store to chat with our expert team and explore our full range of foods, supplements and skincare. You can also find our full product range in our online store.

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Emily Nöth

Image of Nourish female staff member standing in doorway of shop

*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.