Name: Mixed seed butter — a blend of two or more seeds, typically sunflower, pumpkin, sesame, flax and chia, ground into a single spread. Because it contains no nuts, it is often sold as a nut-free alternative, but the ingredients list matters.
Description
Mixed seed butters grew out of the demand for nut-free spreads, particularly for schools and people with nut allergies, and out of the popularity of “seed cycling” and seed-rich diets. Makers blend seeds to balance flavour, since each seed has its own character: sunflower is mild and sweet, pumpkin is earthy, sesame is rich and nutty.
Seed butters are made by grinding seeds into a smooth paste, and the best contain only seeds, with perhaps a little salt or oil. Check that it is made in a nut-free facility if you are avoiding nuts, since some are processed on shared equipment.
Main nutrition value
Mixed seed butters provide healthy unsaturated fats, protein, fibre, vitamin E, magnesium, zinc and iron, with the exact mix depending on the seeds.
How best to be consumed
Mixed seed butter is used like any other nut-free spread.
- Spread on toast, crackers or fruit.
- Stir into porridge, yoghurt and smoothies.
- Use in sauces, dressings and baking.
- Read the label for the seed types, added sugar and oils.
- Store in the fridge after opening, and stir well.
Overconsumption could cause…
Seed butters are nutritious but calorie-dense, and portion size matters.
- Weight gain from large servings, since a tablespoon holds around 90 calories or more.
- Added sugar, palm oil and salt in some commercial brands, so check the label.
- Allergic reactions to any of the seeds in the blend, in particular sesame, which is a major allergen, so check the label carefully.
Wikipedia — Nut butter, used for origin, naming and history: https://en.wikipedia.org/wiki/Nut_butter
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