Sunflower Butter

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Sunflower Seed Butter

I’ve recently become very enamored of sunflower seed butter as a healthy alternative to my beloved peanut butter. But it can be quite pricy at the store and most brands still contain added sugar. So I decided to try making my own at home and now I can’t stop! It’s remarkably easy and it costs just a fraction of the store-bought brands. I just grab a bag of roasted, unsalted sunflower kernels and away I go. I keep some on hand at all times to make Sunbutter Chocolate Chip Cookies.

(2 votes, average: 5.00 out of 5)
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Sunflower Butter

Ingredients

    Sunflower Seed Butter:
  • 1 1/2 cups roasted, unsalted sunflower seeds
  • 1 to 2 tbsp Swerve Sweetener (or equivalent sweetener of choice)
  • 1/8 tsp salt
  • 2 to 3 tbsp oil (avocado or olive oil)
  • Chocolate Variation:
  • 1 1/2 cups roasted, unsalted sunflower seeds
  • 2 tbsp Swerve Sweetener
  • 2 tbsp cocoa powder
  • 1/8 tsp salt
  • 4 to 5 tbsp oil

Instructions

    Sunflower Seed Butter:
  1. In a high-powered food processor or blender, combine sunflower seeds, sweetener and salt. Process or blend until mixture resembles coarse crumbs.
  2. Add oil, 1 tbsp at a time, and continue to blend until mixture is smooth and creamy.
  3. Chocolate Variation:
  4. In a high-powered food processor or blender, combine sunflower seeds, sweetener, cocoa powder and salt. Process or blend until mixture resembles coarse crumbs.
  5. Add oil, 1 tbsp at a time, and continue to blend until mixture is smooth and creamy.

Yield: Serves about 10 (2 tbsp per serving)

Cholesterol: -

Food energy: 160 kcal (w/chocolate 175 kcal)

Total fat: 14.85 (16.31)

Calories from fat: 133 (146)

Carbohydrate: 4.14g (4.76g)

Protein per serving: 3.46g (3.67g)

Total dietary fiber: 2.31g (2.67g)

Sodium per serving: 29mg (29mg)

 

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Elaine
Elaine
5 years ago

Allergies! Kuhrt, allergies. If one child in a school has a peanut allergy, no one can bring anything peanut butter into the school.

P.J. Stietz
P.J. Stietz
5 years ago

I read this as meaning “This is a great alternative (not necessarily a replacement) if you’re looking for something other than peanut butter that’s also healthy (since they didn’t use the word ‘healthier’), but don’t want the high-priced sugar-filled options at the store”. Excluding issues with peanut allergies, I don’t know why this would be healthier, but it sounds really good.

lisa newman
lisa newman
5 years ago

Khurt, since peanuts are not true nuts or seeds (legumes,they are) some eating plans avoid them…Also due to peanut allergies good to have alternative…Sunflower seeds have other nutrition as well…Hope this helps..

Khürt Williams
5 years ago

After reading this post, it’s not clear to me why sunflower butter is a healthier alternative to peanut butter. You can make peanut butter using the same method. You would not need to add oil and personally I would leave out the sweetener. It’s superfluous.

My wife creates a jar (re-usable) of peanut butter for me whenever she visits Whole Foods.

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