Simple to make and cheaper than the store bought varieties, this Sunflower Seed Butter is delicious and perfect for anyone with a nut allergy.
I am an official nut butter lover as well as seed butter lover. But there is no question, I am team (natural) peanut butter all the way. That is, until now.
I’ve always liked sunflower seed butter (or sun butter) but I could never find it in store without all the added sugars. And therefore I just didn’t love it.
That is why I made my own sunflower seed butter with no extra sugar. And it’s sooooo delicious.
I wanted to take more pictures to show you just how easy this is to make, but my stomach was hurting and although it sounds strange, it’s not easy taking pictures of food when you are recovering from abdominal surgery. (Food bloggers get in crazy positions to get the good pictures!)
I think I may have started bar method a week or two too early. Although it felt so great to be back at the studios, my body still isn’t ready. I’m getting there and will definitely be there soon!
Now let’s get back to this creamy, delicious sunflower seed butter…
We are fortunate not to have any nut allergies in my house, but many of my kids’ friends have nut allergies and I try to be sensitive to that. I like to send my kids to school with sun butter sandwiches as a safer option than peanut, almond or cashew butter. Just remember, if you are making this sun butter for someone who has a nut allergy, please make sure to clean your Vitamix (or other blender or food processor) very well to avoid cross contamination. Especially if you previously made a nut butter in there. It’s very important and can be life saving.
I highly recommend you soak the sunflower seeds prior to toasting them. I know what you’re thinking, why bother with another step?
Soaking seeds (and nuts) before eating them helps with digestion by removing the phytic acid which can upset the lining of your stomach and prevent proper digestion of nuts and seeds (and thus not being able to absorb all of the crucial nutrients).
You don’t have to soak them, it’s completely optional, but feel free to read this article and learn more about the benefits.
- 1 pound raw sunflower seeds
- 2 tablespoons salt
- 1 tablespoon olive oil
- sweetener of choice (optional)
- To soak the seeds:
- Place seeds in a medium size bowl.
- Add enough filtered water so that seeds are completely covered.
- Add salt.
- Allow seeds to soak overnight, at least 6 hours.
- Rinse seeds and spread out in a single layer on a baking sheet lined with parchment paper.
- Using the lowest temperature on your oven (mine is 150 degrees) cook seeds for 12 hours until crispy or follow instructions using a dehydrator.
- To make the sun butter:
- Preheat oven to 300 degrees.
- Place single layer of seeds on baking sheet and roast until golden brown, making sure to shake the pan a few times to stir.
- Add seeds to Vitamix or high powered blender* and process on LOW for a couple of minutes.
- Turn power to HIGH and blend seeds until smooth, making sure to scrape the sides of the Vitamix.
- When consistency turns into a butter, add oil and salt (and sweetener if using) and continue to blend.
- Feel free to use more oil if necessary in order to blend smoothly.
- Store in an airtight container and refrigerate for up to a month (if it lasts that long!)
- *You can also use a food processor but it will take longer to turn into a butter, about 10-15 minutes.
Serving Size 1 ounce
Amount Per Serving
Calories 173 Calories from Fat 139
Total Fat 15.5g
Saturated Fat 1.4g
Total Carbohydrates 5.7g
Dietary Fiber 2.4g
Vitamin A 0% • Vitamin C 1%
Calcium 2% • Iron 8%
Nutrition Grade B+
* Based on a 2000 calorie diet
*Nutrition information not 100% accurate, from www.caloriecount.com
I didn’t use the sweetener and I don’t think you need it, but hey, I get it. Go ahead and add honey, maple syrup or agave to it if you’d like.
Go slice an apple and smear this good stuff on top. I promise you won’t be disappointed!