You’ve probably heard a thing or two about sunflower seed butter. Yes, it’s a nut-butter-like spread that is free of nuts, making it an easy alternative for those with unfortunate allergies. With its unique, roasted flavor and lengthy list of health benefits, it is much, much more, which is why it’s converting even the most steadfast of nut lovers into seed fans.

Sunflower seed butter is a friend to your body. Nutritionally speaking, it’s very low in saturated fat and high in heart-healthy fats. A single tablespoon of the substance has a quarter of the vitamin E you should eat in a day. The not-too-sweet butter is also rich in magnesium and energy-boosting protein. It’s no wonder its fan base is rapidly growing.

Enough facts. How can you use the stuff?

1. Dip crackers, celery, or sliced apples into it. Spoon a serving of sunflower seed butter into a small container, or better yet, snag these convenient SunButter cups for a snack you can stick in your purse.

2. Use it in place of peanut butter. And that doesn’t mean only PB&J. Take these 21 ways to use peanut butter, and grab the sunflower seed alternative instead, using it in everything from pancakes and pie to salad and stew.

3. Let it star it in healthier desserts. Like these salted sunflower seed butter cups, for one.

We’re fans of the SunButter brand, which has a mild flavor, no added oils, and comes in crunchy, organic, no-sugar-added, and more varieties. Or, if you have a food processor, you can make it at home on the cheap.

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