Key Takeaways:
- Simple Ingredients, Easy Process: Making sunbutter requires only sunflower seeds, a blender or food processor, and a few optional ingredients like salt, sweetener, and oil.
- Customizable Flavor: You can adjust the flavor of your sunbutter with sweeteners like honey or maple syrup, and flavoring options like vanilla extract.
- Health Benefits: Sunflower seeds are rich in vitamin E, magnesium, and healthy fats, making them excellent for brain health and cognitive function.
- DIY Roasting: Roasting raw sunflower seeds at home brings out their flavor, creating a fresh and customizable sunbutter.
- Versatile Use: Sunbutter can be used as a peanut butter substitute, ideal for those with peanut allergies or anyone wanting a different flavor.
- Homemade Is Best: Once you taste homemade sunbutter, you’ll likely never go back to store-bought versions, and it’s easy to make a new batch anytime.
Overview
If you’re curious about how to make sunbutter from scratch, this guide is your go-to resource for a simple, wholesome, and delicious DIY spread. Sunbutter—made from roasted sunflower seeds—is a creamy, nut-free alternative to peanut butter that’s packed with nutrients and brain-boosting benefits. Whether you’re navigating food allergies, embracing plant-based eating, or just want a fresh, homemade alternative, sunbutter is easy to prepare using just a few pantry staples like seeds, oil, salt, and a touch of sweetener or vanilla. Beyond its irresistible flavor, sunflower seeds are loaded with vitamin E, magnesium, and healthy fats that support cognitive health and overall wellness. With helpful tips, nutrition insights, and a clear step-by-step method, this page walks you through the entire process—from roasting seeds to achieving that perfectly spreadable texture. Whether you grow your own sunflowers or buy them in bulk, making sunbutter at home puts the power of clean, customizable ingredients right in your hands.
So you want to know the secret to how to make sunbutter? Well, you’ve come to the right place! Making sunbutter is as easy as 1-2-3, and it doesn’t require any fancy ingredients or complicated steps. All you need is a bag of sunflower seeds, a blender, and a pinch of patience.
First things first, grab that bag of sunflower seeds and give it a good shake. Make sure you’ve got enough to satisfy your sunbutter cravings because trust me, once you taste this stuff, you won’t be able to stop.
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SIS -Tip Simple is Smart Tip for Sunbutter
Tip 1 -Once you’ve tasted fresh homemade sun butter, you won’t return to peanut butter. It’s that good. So purchase a big bag of raw, unroasted sunflower seeds and roast them for a new batch of fresh sun butter whenever you run out.
Tip 2 – Use sun butter in place of peanut butter. Of all of the nut and seed butters, sun butter tastes the closest to peanut butter. With sun butter, you rarely worry that someone will be allergic to it.
Tip 3 – Grow your sunflowers for making sun butter.
NeuroNutrition Nugget - Sunflower Seeds
Sunflower seeds have long been recognized as a healthy snack option, but did you know that they are also good for your brain? These tiny seeds are packed with nutrients that can help support brain health and function. One of the main reasons why sunflower seeds are considered good brain food is because they are rich in vitamin E. This powerful antioxidant plays a crucial role in protecting the brain from oxidative stress, which can lead to cognitive decline and memory problems. Additionally, sunflower seeds contain other important nutrients like magnesium, which helps improve blood flow to the brain, and fatty acids, which are essential for the development and maintenance of brain cells.
Furthermore, sunflower seeds are a great source of protein and healthy fats, which are both important for brain function. Protein is needed for the production of neurotransmitters, which are chemicals that transmit signals in the brain. Healthy fats, on the other hand, are necessary for the formation of cell membranes and the insulation of nerve fibers. By including sunflower seeds in your diet, you can ensure that your brain is getting the nutrients it needs to function optimally.
Ingredients for Sunbutter
- Sunflower Seeds: if you don’t grow your own sunflower seeds purchase raw organic seeds. Roast them just prior to making the sunbutter.
- Salt: use sea salt
- Sweetener: you can skip the sweetener or use maple syrup, honey, or monk fruit liquid
- Vanilla: use pure vanilla extract. If you prefer a different flavor go for it.
- Safflower Oil: this is optional, I use 1-2 tsp. for every cup of roasted sunflowers to thin out the sunbutter and make it easier to spread. I also like coconut oil.
Step by Step Instructions for How to Make Sunbutter.
- Roast the sunflower seeds on a sheet pan at 400℉ for 8 – 10 minutes or until they are a golden brown. Check them after 5 minutes as they may be roasted.
- Add the roasted sunflower seed to a Blendtech blender or Breville food processor and blend.
- The seeds will become a coarse meal. Scrape the sides of the blender jar or bowl.
- Continue processing until a thick dough forms. It will be the consistency of cookie dough.
- Add the sweetener and salt and process until the mixture thins out into a spread. About another minute.
- If the sunbutter is still too thick, add the safflower a tsp at a time until the desired consistency is achieved.
- Spread your sunbutter on a slice of homemade artisan bread, some pumpkin pancakes, or use in place of peanut butter in peanut butter cookies.
FAQ
Is Sunbutter healthier than Peanutbutter?
When it comes to comparing sunbutter and peanut butter in terms of healthiness, there are a few factors to consider. Both sunbutter and peanut butter are made from nuts, which means they are a good source of healthy fats, protein, and fiber. However, there are some differences between the two. Sunbutter is made from sunflower seeds, which are rich in vitamin E, magnesium, and selenium. On the other hand, peanut butter contains more vitamin B6 and folate. In terms of calories and fat content, both sunbutter and peanut butter are relatively similar. Ultimately, the choice between the two will depend on personal preference and any dietary restrictions or allergies.
Can Sunbutter go bad?
Sunbutter, like any other food product, can go bad if not stored properly or if it is past its expiration date. Sunbutter is made from roasted sunflower seeds and contains oil, so it can spoil if exposed to heat or light for extended periods. Signs that sunbutter has gone bad include a rancid smell, a change in color or texture, or the presence of mold. It is important to store sunbutter in a cool, dark place to extend its shelf life. If in doubt, it is best to discard sunbutter that appears to be spoiled to ensure food safety.
Is Sunbutter good or bad for you?
Sunbutter, which is made from roasted sunflower seeds, can be a healthy addition to your diet. It is a great alternative for individuals with nut allergies or those following a strict nut-free diet. Sunbutter is packed with essential nutrients such as vitamin E, magnesium, and protein. It also contains healthy fats that are beneficial for heart health. However, it is important to consume sunbutter in moderation as it is high in calories. If you are purchasing sunbutter, some brands of sunbutter may contain added sugars or unhealthy oils, so it is crucial to read the label and choose a brand that is made with minimal ingredients and no added sugars. When you make sunbutter you have complete control over the ingredients. Overall, when consumed in moderation and as part of a balanced diet, sunbutter can be a nutritious and delicious choice.
Is Sunbutter the same as Sunflower Butter?
Yes they are the same?
Can Vegans eat Sunbutter?
Yes, vegans can definitely eat sunbutter as it is a plant-based food product. Sunbutter is made from roasted sunflower seeds, which are crushed into a creamy spread. It is a popular alternative to traditional nut butters for individuals with nut allergies or those following a vegan or vegetarian diet. Sunbutter is rich in protein, healthy fats, and essential nutrients like vitamin E and magnesium. It can be used as a spread on toast or sandwiches, added to smoothies or baked goods, or used as a dip for fruits and vegetables. So, vegans can enjoy sunbutter as a delicious and nutritious addition to their plant-based diet.
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How to Make Sunbutter
Equipment
- This page contains Amazon affiliate links. If you click a link, I may earn a small commission from qualifying purchases at no extra cost to you
Ingredients
- 2 cups raw sunflower seeds
- 2 tbsp Maple syrup or honey
- 1 tsp salt
- 1 tbsp sunflower oil (optional)
Instructions
- Roast the sunflower seeds on a sheet pan at 400℉ for 8 - 10 minutes or until they are a golden brown
- Add the roasted sunflower seed to a blender or food processor and blend.
- The seeds will become a coarse meal. Scrape the sides of the blender jar or bowl.
- Continue processing until a thick dough forms. It will be the consistency of cookie dough.
- Add the sweetener and salt and process until the mixture thins out into a spread. About another minute.
- If the sunbutter is still too thick, add the safflower a tsp at a time until the desired consistency is achieved.
