How To Make Healthy, Natural Sunflower Seed Butter
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 plain 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
- ¼ cup organic coconut (palm) sugar
- 1 tablespoon organic unrefined coconut oil
- Pinch of Himalayan crystal salt
- ½ teaspoon 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 to 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 to 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.
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.
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.
Dr. Edward Group, DC
FOUNDER | HEALER | ADVOCATEDr. Group, DC is a healer and alternative health advocate, and an industry leader and innovator in the field of natural health who is dedicated to helping others. He is a registered doctor of chiropractic (DC), a naturopathic practitioner (NP), and proud alum of Harvard Business School and MIT Sloan School of Management. Dr. Group, DC is the founder of Global Healing – a mission and vision he has shared through best-selling books and frequent media appearances. He aims to spread his message of positivity, hope, and wellness throughout the world.
