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Sunflower seed butter is a great alternative to peanut or nut butter for those with food allergies. Just like any nut and coconut butter, sunflower seed butter 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 sunflower seed 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 sunflower seed butter 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.
Hands-on Overall
Serving size 2 tbsp, 32 g / 1.1 oz
Nutritional values (per 2 tbsp, 32 g / 1.1 oz)
Net carbs3.3 grams
Protein6.1 grams
Fat17.3 grams
Calories191 kcal
Calories from carbs 7%, protein 13%, fat 80%
Total carbs5.8 gramsFiber2.5 gramsSugars0.8 gramsSaturated fat3.2 gramsSodium3 mg(0% RDA)Magnesium95 mg(24% RDA)Potassium188 mg(9% EMR)
Ingredients (makes about 1 1/2 cups, 370 g/ 13 oz)
Instructions
- 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 (fan assisted), or 195 °C/ 380 °F (conventional). 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 1/2 minute the seeds will transform into a powder.
- And after 5 minutes they will start to thicken and resemble dough. T this point 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).
Ingredients
Instructions
- 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 (fan assisted), or 195 °C/ 380 °F (conventional). 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 1/2 minute the seeds will transform into a powder.
- And after 5 minutes they will start to thicken and resemble dough. T this point 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).
Nutrition (per 2 tbsp, 32 g / 1.1 oz)
Calories191kcal
Net Carbs3.3g
Carbohydrates5.8g
Protein6.1g
Fat17.3g
Saturated Fat3.2g
Fiber2.5g
Sugar0.8g
Sodium3mg
Magnesium95mg
Potassium188mg
Detailed nutritional breakdown (per 2 tbsp, 32 g / 1.1 oz)
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