Sunflower seed butter is creamy, versatile, delicious, and it’s an awesome substitute for nut butter. This recipe from Oh She Glows is more than just plai
n ground sunflower seeds—it also features cinnamon, coconut sugar, and coconut oil. It tastes amazing!
As a great source of fiber, essential vitamins, and minerals, sunflower seeds are one of the healthiest seeds. Half a cup provides vitamin E,[1] B6, folate, iron, magnesium, phosphorus, manganese, and zinc.[2] Some research suggests sunflower seeds are a heart healthy functional food because they contain phytosterols, phytonutrients that promote normal cholesterol levels.[3]
Sunflower Seed Butter Recipe
- Prep time: 15 minutes
- Cook time: 20 minutes
- Yield: 16 ounces
Equipment
- Baking sheet
- Parchment paper (optional)
- Food processor or blender
- Spatula
Ingredients
- 3 cups of organic, raw, unsalted, shelled sunflower seeds
- 1/4 cup organic coconut (palm) sugar
- 1 tbsp organic unrefined coconut oil
- Pinch of Himalayan crystal salt
- 1/2 tsp organic cinnamon
Directions
Preheat oven to 350°F.
- Spread sunflower seeds in a single layer on a baking sheet (preferably lined with parchment paper) and place in the oven. Seeds are ready once they have a golden hue, about 10-15 minutes depending on your oven. Watch closely so they don’t burn.
- Allow roasted seeds to cool a few minutes, then pour into food processor. Discard any burnt seeds.
- Process seeds on high until they have a loose, grainy consistency, about 2 minutes. Use a spatula to push the powder down. Add coconut oil in dollops and process until fully combined, about 2 minutes.
- Scrape the bowl down with a spatula. Evenly add remaining ingredients to the food processor. Process for 2-4 minutes. The sunflower seed butter will look chunky at first but will get smoother the longer it’s processed. Process the mixture until you reach the desired consistency.
- Use a spatula to scrape butter into an airtight container and refrigerate for about 2 hours before using (it will remain spreadable). The sunflower seed butter will stay fresh for about two months in the refrigerator.
Need a peanut butter fix instead? Try this homemade peanut butter cup recipe!
References (3)
- “Vitamin E: Factsheet for Health Professionals.” National Institutes of Health. 3 Nov. 2016. Web. 6 Dec. 2016.
- “Nutrition Data: Sunflower seed kernels, toasted, without salt nutrition facts & calories.” Nutrition Data. 2014. Web. 6 Dec. 2016.
- Moghadasian, MH, and JJ Frohlich. “Effects of Dietary Phytosterols on Cholesterol Metabolism and Atherosclerosis: Clinical and Experimental Evidence.” The American journal of medicine. 107.6 (2000): 588–94. Web. 6 Dec. 2016.
Related Posts
Dr. Eddy Bettermann MD 