For decades, peanut butter ruled the spread aisle. It still earns its place, but the shelf has gotten a lot more interesting. Almond, cashew, walnut, pistachio, pecan, macadamia, and on the seed side, tahini, sunflower, pumpkin, hemp, and even watermelon seed. These aren’t just sandwich fillings anymore. They’re one of the simplest ways to make greens taste better and work harder in your body.

Here’s the part most people miss: the fat in nut and seed butters helps your body absorb the nutrients in leafy greens. Vitamins A, E, and K, plus carotenoids like lutein, beta-carotene, and lycopene, are fat-soluble. That means they need fat to get where they’re going. Toss a handful of raw spinach into a smoothie with a spoonful of almond butter, or drizzle tahini dressing over kale, and you’ve just made that meal more nutritious without adding a single extra vegetable. Research has shown consistently that adding a fat source to a salad increases carotenoid absorption. Same greens, better payoff.

So what’s actually in these jars? Take a look at the nutrition panel next time you shop. Almond butter brings vitamin E, magnesium, calcium, and about three grams of fiber per tablespoon. Walnut butter is one of the few good food sources of plant-based omega-3 fats. Pumpkin seed butter is loaded with zinc, iron, and magnesium. Sunflower seed butter delivers vitamin E and selenium. Tahini, made from ground sesame seeds, is rich in copper, calcium, and healthy fats, and it’s the backbone of some of the best dressings in the world. Hemp butter adds a clean, grassy flavor with omega-3s and complete protein.

The best part? Seed butters open the door for anyone with a nut allergy. People who’ve avoided the whole category for years can now enjoy creamy spreads that behave just like the classics. Sunflower and pumpkin seed butters swap into almost any recipe one-for-one, so nobody has to sit out.

Shopping well is the real trick. A good jar has two ingredients: the nut or seed, and maybe salt. That’s it. Palm oil gets added to keep things from separating, and while it isn’t dangerous, it dilutes the product and adds saturated fat. Added sugar, hydrogenated oils, and vague “flavorings” are signs to put the jar back. Natural nut butter separates, and that’s completely normal. Store the jar upside down for a day before opening, then stir it thoroughly from the bottom up. Keep it in the fridge after that and it will stay fresh for months.

Portion is worth a moment of attention. Two tablespoons run roughly 180 to 200 calories, which is perfectly fine, but it’s easy to double or triple without noticing. Measure it out for a week or two until you have a feel for what a serving actually looks like on a spoon.

Now, how to actually use the stuff. Start with smoothies: a tablespoon of almond or sunflower butter plus a big handful of spinach disappears completely behind banana and berries. Move on to dressings: whisk tahini with lemon juice, garlic, a pinch of salt, and cold water until it turns into a silky, pourable sauce. That’s a kale salad people ask for the recipe for. Try the same move on roasted broccoli or a grain bowl piled with arugula.

Nut butters go savory too, and this is where things get fun. Spread cashew butter on toast with sliced tomato and arugula. Stir a spoonful of pumpkin seed butter into a pot of lentil soup right before serving. Whisk almond butter into a simple soy-and-ginger sauce for noodles and wilted bok choy. On the sweet side, mash a spoonful into oatmeal with cinnamon and a handful of finely chopped greens. You won’t taste them, but your body will notice.

Flavor pairing is simpler than it sounds. Almond loves berries and banana. Tahini loves lemon, garlic, and cumin. Sunflower pairs beautifully with chocolate and vanilla. Pumpkin seed plays well with cinnamon or a hit of chili. Once you find two or three combinations you like, you’ll stop thinking of these jars as a treat and start treating them like an ingredient.

Nothing here requires a new diet or a big commitment. Pick one jar that sounds good, keep a bag of greens in the fridge, and use them together a few times a week. That’s a small habit with a surprisingly large return.