From traditional peanut butter to allergy-friendly sunflower seed butter, nut and seed spreads provide a powerful punch of plant-based protein and other micronutrients.

Nothing says “kid food” like a good, old-fashioned peanut butter-and-jelly sandwich, right? With the state of food allergies these days, however, that good, old-fashioned sandwich might be sunflower seed butter-and-jelly or even soy nut butter-and-jelly—but the premise is the same: Kids love nut and seed butters.

But these butters are good for more than just making sandwiches. They can be an ingredient in a salad dressing, such as the one used in Spicy Sunflower Seed Butter Coleslaw, or a pasta sauce, like the one featured in Nutty Asian Noodle Salad with Chicken. They also can top pita pockets or flatbreads or be stirred into smoothies and yogurt bowls...