Sunflower Butter

Nut butters are a food I love and I wanted to try something new for me – so Sunflower Butter.  At first I made it just like a nut butter but the sunflower seeds didn’t have enough oil or flavor to make an interesting creamy butter.  Most of the sunflower seed butters in the stores have a sweetener as the first or second ingredient.  Ok, so I added stevia and oils to make it work.  My favorite was when I added flavors like cinnamon, cacao, vanilla or nutmeg.

Sunflower seeds have 21 grams of protein per 100grams and have a much lower cost than other seeds and all nuts. I use them in recipes whenever I can.  The straight flavor is not my favorite in foods so I get creative with spices.  I do love them sprouted and then dehydrated with a little salt to eat as a snack or in a trail mix.

Time to prepare: a few minutes to measure and soak the night before, 15 minutes to blend and strain plus cleanup

Makes: 2 cups

Serves: 8 each – 2 oz servings

Equipment:  blender and storage container


1 cup dry raw sunflower seeds

1 cup purified water

¼ cup sunflower oil (cold pressed)

¼ cup coconut oil

¼ tsp pink Himalayan salt

16 drops stevia liquid

How to make

Soak the sunflower seeds in a glass or stainless steel bowl for 4 to 6 hours.  Fill with water to a level 2 inches above the sunflower seeds.

Strain and put in a blender with 1 cup of water – blend for 30 seconds.  Add the sunflower and coconut oils, the salt and the stevia and blend until smooth and creamy.  If the mixture is too thick to blend, add liquid – first a tablespoon of water and then a tablespoon of oil.

Taste and adjust.  Add spices or flavors if you want.

Store in a glass air tight container.  It’s best to eat within a week.

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