Seed butter is a thick, creamy spread that’s made by grinding seeds into a smooth paste. It can be spread on toast, mixed into smoothies and oatmeal or used in baking. Some common types of seed butter include sunflower seed butter, sesame seed butter and pumpkin seed butter. These options are free from peanuts and tree nuts, making them safe for kids and adults to have in their lunch bags and for people with allergies.

Honey can offer some health benefits because it contains bioactive plant compounds, antioxidants and propolis. Honey can support digestive health because of its prebiotic properties and can also help soothe a cough by coating the throat like with cough drops. Honey can also be better for sugar management because it has a lower glycemic index (GI) than table sugar.

Condiments should be stored in your refrigerator or pantry based on their ingredients and whether they’ve been opened or not. Condiments like vinegar, honey, cooking oils or unopened sauces can stay in your pantry in a cool, dark place because they are shelf stable. However, once sauces are opened, they should be stored in the fridge. Condiments like mayonnaise, maple syrup, ketchup and mustard should be stored in the fridge because refrigeration can help them last longe and they can potentially spoil if they’re left in room temperature or exposed to heat for too long.

A great spread for a sandwich is one that can add flavour, moisture or structure to your bread. Spreads like mayonnaise or aioli are rich bases that help prevent dry bread and pair with almost any meat or veggie. Spreads like pesto add different seasonings like basil, garlic and parmesan to deli meats. Spreads like mashed avocado or guacamole add a creamy texture and work well with deli meats and vegetarian snacks.