Sunflower seed butter is a great alternative to peanut or nut butter for those with food allergies. Just like any nut and coconut butter, sunbutter can be used for fat bombs, keto bars or these green cookies that are perfect for St Patrick's Day. Apart from sweet recipes, you can use it instead of flour for thickening sauces and adding creaminess.
Although you can get ready-made sunbutter butter, not everyone has access to it. Depending on how you plan to use your sunbutter, you can make it from raw or toasted seeds. Since I used it for making keto cookies that required baking, I used raw seeds.
It's easy to make sunbutter in a food processor like I did in this recipe. However, it is not suitable for making sunflower meal/flour. If you want to learn how to make sunflower seed flour, my friend Carolyn has a quick video tutorial - you just need a coffee grinder and sieve.
Nutritional values (per 2 tbsp, 32 g / 1.1 oz):
|of which Saturated||3.3||grams|
Macronutrient ratio: Calories from carbs (7%), protein (13%), fat (80%)
Ingredients (makes ~ 1 ½ cups / 370 g / 13 oz):
- Place the sunflower seeds in a food processor (I use this Kenwood mixer with a food processor attachment that includes the "S blade").
Tip: Try toasting the seeds to enhance flavour. Preheat the oven to 175 C / 350 F. Spread the sunflower seeds on a baking sheet. Place in the oven and toast for 5-8 minutes until light golden. Mix once or twice to prevent burning.
- Start processing until desired consistency is reached. At first, it will be dry and powdery - be patient and keep blending. Here's how it looks after 40 seconds ...
- ... After 1 ½ minutes ...
- And after 5 minutes...
Scrape the processed seeds from the sides as often as needed (I did this four times). Add 2 tablespoons of coconut oil and pulse for another 30-60 seconds.
- When done, the butter should be smooth like this.
Place it in a container and store at room temperature for up to a week or in the fridge for longer (I keep mine for up to a month).