This wonderfully simple and delicious Sunbutter recipe is perfect for those with peanut allergies. It's a tasty and healthy alternative to regular peanut butter that can be used in a variety of ways, from sandwiches to baking. Made with only three ingredients: sunflower seeds, honey, and coconut oil, this recipe is not only allergen-friendly but also packed full of nutrients.
Sunflower seeds are the star of this recipe, providing a rich, nutty flavor without the allergens found in peanuts. They are readily available in most supermarkets, usually located in the nuts and seeds aisle. Coconut oil, another key ingredient, is often found in the cooking oils section. It has a multitude of health benefits, including boosting brain function and promoting heart health. Honey, the final ingredient, adds a touch of sweetness to balance the nuttiness of the seeds. It can be found in the baking aisle or with the spreads and jams.
Ingredients for the Sunbutter Recipe
Sunflower seeds: These are rich in Vitamin E and magnesium. They add a nutty flavor to the Sunbutter and are great for heart health.
Honey: A natural sweetener that adds a touch of sweetness to the Sunbutter. It also has antibacterial and antifungal properties.
Coconut oil: This is a healthy fat that's good for heart health. It also helps to make the Sunbutter spreadable.
One reader, Eada Turpin says:
This sunbutter recipe is a game-changer for those with peanut allergies! It's easy to make and tastes delicious. The honey adds a touch of sweetness, and the coconut oil gives it a creamy texture. I love that I can enjoy a peanut butter alternative without any worries. Highly recommend!
Techniques Required for Making Sunbutter
How to roast sunflower seeds: Spread the sunflower seeds on a parchment-lined baking sheet and roast in a preheated oven at 350 degrees F for 8 to 10 minutes, stirring halfway through.
How to blend sunflower seeds: Pour the roasted sunflower seeds into a food processor, add honey, and blend until the seeds begin to clump up. Scrape down the sides and blend again.
How to achieve desired creaminess: Slowly pour in the coconut oil while continuing to blend in the food processor until the desired creaminess is achieved.
How To Make Allergy-Friendly Sunflower Seed Butter
No need to worry about peanut allergy with this easy and tasty allergy-friendly sunbutter or sunflower seed butter, which needs only 3 ingredients to make!
Serves:
Ingredients
- 4cupssunflower seed,unroasted, unsalted
- 2tbsphoney
- 3tbspcoconut oil
Instructions
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Preheat the oven to 350 degrees F.
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Spread the sunflower seeds on a parchment-lined baking sheet.
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Roast the seeds for 8 to 10 minutes, stirring halfway.
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Pour the seeds into a food processor and add the honey. Turn on the processor and blend until the seeds begin to clump up.
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Scrape down the sides and blend again.
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Slowly pour in the coconut oil and continue to blend in the processor until the desired creaminess is achieved.
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Pour into an airtight container and store in the refrigerator.
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Enjoy!
Recipe Notes
- When ready to use, leave the sunflower seed butter out on the counter to warm up to room temp for smooth spreading.
- Use within 2 months of making.
Nutrition
- Calories: 97.12kcal
- Fat: 8.47g
- Saturated Fat: 2.72g
- Monounsaturated Fat: 2.28g
- Polyunsaturated Fat: 2.71g
- Carbohydrates: 4.46g
- Fiber: 0.99g
- Sugar: 2.46g
- Protein: 2.40g
- Sodium: 1.14mg
- Calcium: 9.13mg
- Potassium: 75.54mg
- Iron: 0.62mg
- Vitamin A: 0.35µg
- Vitamin C: 0.17mg
Crucial Technique Tip for Perfecting Sunbutter
To ensure your sunbutter has a smooth and creamy texture, it's crucial to blend the sunflower seeds thoroughly. The blending process might take some time, but patience is key here. If the mixture seems too dry, feel free to add a bit more coconut oil. Additionally, roasting the sunflower seeds before blending can enhance the flavor of your sunbutter. Just be careful not to burn them, as it can give a bitter taste to your sunbutter.
Time-Saving Tips for Preparing Sunbutter
Prep ahead: Prepare the sunflower seeds and measure out the honey and coconut oil in advance to streamline the process.
Use a high-powered blender: A high-quality food processor or blender will make quick work of blending the sunflower seeds into a creamy sunbutter.
Buy pre-roasted sunflower seeds: Save time by purchasing pre-roasted sunflower seeds to skip the roasting step.
Double the batch: Make a larger quantity of sunbutter and store it in the refrigerator for future use, saving time on making it again.
Opt for liquid sweetener: Use liquid honey or agave nectar instead of solid sweeteners to save time on blending.
Skip the roasting: If using pre-roasted sunflower seeds, skip the roasting step to save time and effort.
Invest in a good storage container: Use airtight containers to store the sunbutter, making it easily accessible for future use.
Substitute Ingredients For Peanut Allergy-Friendly Sunbutter Recipe
sunflower seed - Substitute with pumpkin seeds: Pumpkin seeds have a similar nutty flavor and can be used as a replacement for sunflower seeds in recipes.
honey - Substitute with maple syrup: Maple syrup provides a similar sweetness and viscosity to honey, making it a suitable alternative in recipes.
coconut oil - Substitute with avocado oil: Avocado oil has a mild flavor and high smoke point, making it a good substitute for coconut oil in cooking and baking.
Best Way to Present This Allergy-Friendly Sunbutter Recipe
- Elevate the plating: As a Top Chef, presentation is key. Use edible flowers and microgreens to add a pop of color and elegance to the plate.
- Incorporate texture: Add a crunch element such as toasted sesame seeds or candied nuts to provide a contrast in texture and elevate the dish.
- Utilize negative space: Embrace the concept of minimalism by allowing the dish to breathe on the plate, creating a visually striking presentation that showcases the sunbutter as the star ingredient.
- Artistic drizzling: Use a small spoon to delicately drizzle honey in an artistic manner around the plate, adding a touch of sophistication to the presentation.
- Garnish with precision: Sprinkle a pinch of sea salt flakes with precision to enhance the flavors and add a touch of finesse to the dish.
Essential Tools for Making Sunbutter
- Oven: An appliance used for baking, roasting, and heating food.
- Parchment-lined baking sheet: A baking sheet lined with parchment paper to prevent sticking and facilitate easy cleanup.
- Food processor: A kitchen appliance used to chop, blend, and puree food quickly and efficiently.
- Airtight container: A container that is designed to be airtight, preventing air and moisture from entering or exiting, thus keeping the contents fresh.
Storing and Freezing Homemade Sunbutter
Transfer the sunbutter to an airtight container, such as a glass jar or a plastic container with a tight-fitting lid. This will help prevent air and moisture from entering, which can cause the sunbutter to spoil more quickly.
If you prefer a firmer consistency, store the sunbutter in the refrigerator. It will keep for up to 2 months when refrigerated. The coconut oil in the recipe will cause the sunbutter to harden slightly when chilled.
For longer storage, you can freeze the sunbutter. Here's how:
- Divide the sunbutter into smaller portions and place them in freezer-safe containers or resealable plastic bags.
- Remove as much air as possible from the bags before sealing to prevent freezer burn.
- Label the containers or bags with the date of preparation.
- Place the containers or bags in the freezer, where the sunbutter will keep for up to 6 months.
To thaw frozen sunbutter, transfer it from the freezer to the refrigerator and let it thaw overnight. Once thawed, give the sunbutter a good stir to redistribute any separated oils.
If you prefer a spreadable consistency, you can let the sunbutter sit at room temperature for a few minutes before using it. However, always store the sunbutter in the refrigerator or freezer when not in use to maintain its freshness and prevent spoilage.
How To Reheat Leftover Sunbutter
- To reheat leftover sunbutter, simply remove it from the refrigerator and allow it to come to room temperature. This will make it easier to spread and enjoy.
- If you prefer your sunbutter warm, you can gently heat it in the microwave for 10-15 seconds at a time, stirring between intervals, until it reaches your desired temperature. Be careful not to overheat, as this can cause the coconut oil to separate from the sunflower seeds.
- Another option is to place the jar of sunbutter in a bowl of warm water for a few minutes. This will gradually warm the sunbutter without altering its texture or consistency.
- For a quick and easy snack, spread the reheated sunbutter on slices of apple, banana, or your favorite crackers. The combination of the warm, creamy sunbutter and the fresh, crisp fruit or crackers is sure to satisfy your cravings.
- If you find that your sunbutter has become too thick after refrigeration, you can stir in a small amount of additional coconut oil to help loosen it up and restore its spreadable texture.
- Leftover sunbutter can also be used as a delicious addition to smoothies or oatmeal. Simply add a spoonful or two to your favorite recipe for a nutty, slightly sweet flavor boost.
- For a fun and interactive way to enjoy reheated sunbutter, set up a DIY sunbutter toast bar. Provide a variety of toppings such as sliced bananas, strawberries, chia seeds, and cinnamon, and let everyone create their own personalized sunbutter toast creations.
Interesting Fact About Sunbutter
Sunbutter is a great alternative for those with peanut allergies. It is a nutritious option, as it is packed with vitamin E, magnesium, and selenium. Additionally, it is a good source of healthy fats and protein. This homemade sunbutter recipe is not only delicious but also a versatile ingredient that can be used in various recipes, from sandwiches to baked goods. Plus, it's a great way to enjoy the flavor of sunflower seeds without the risk of allergic reactions associated with peanuts.
Is Making Sunbutter at Home Cost-Effective?
This sunbutter recipe is highly cost-effective for a household. Sunflower seeds are affordable and readily available, making this a budget-friendly alternative to peanut butter. The addition of honey and coconut oil adds minimal cost, but enhances the flavor and texture. With a rating of 9/10 for cost-effectiveness, the approximate cost for a household of 4 people is around $8-10, making it an economical choice for those with peanut allergies.
Is This Sunbutter Recipe Healthy or Unhealthy?
This sunbutter recipe is a healthier alternative to traditional peanut butter, especially for those with peanut allergies. Sunflower seeds are a good source of healthy fats, protein, and vitamins and minerals like vitamin E, magnesium, and selenium. The use of honey as a natural sweetener instead of refined sugar is also a plus.
However, the recipe does include a significant amount of coconut oil, which is high in saturated fat. While some studies suggest that the type of saturated fat in coconut oil may be less harmful than other types, it's still best to consume it in moderation.
To make this recipe even healthier, consider the following suggestions:
- Reduce the amount of coconut oil used, or replace it with a healthier oil like avocado oil or olive oil
- Increase the nutrient density by adding in other healthy ingredients like chia seeds, flax seeds, or hemp seeds
- Experiment with using dates or maple syrup as a natural sweetener instead of honey
- Add in some spices like cinnamon or vanilla extract for extra flavor without increasing the calorie content
By making these small adjustments, you can create a delicious and nutritious sunbutter that can be enjoyed as a spread, dip, or ingredient in various recipes. Just remember to consume it in moderation as part of a balanced diet.
Editor's Opinion on This Peanut-Free Sunbutter Recipe
This sunbutter recipe is a fantastic alternative for those with peanut allergies. The use of sunflower seeds, honey, and coconut oil creates a creamy and flavorful spread that can be enjoyed on toast, in smoothies, or as a dip for fruits and veggies. The roasting of the sunflower seeds adds a depth of flavor, and the addition of honey provides a touch of sweetness. The use of coconut oil helps achieve the desired creaminess. Overall, this sunbutter recipe is a delicious and versatile option for those looking for a peanut-free alternative.
Enhance Your Peanut Allergy-Friendly Sunbutter Recipe with These Unique Side Dishes:
Similar Recipes to Try If You Love Sunbutter
Why trust this Peanut Allergy-Friendly Sunbutter Recipe:
This recipe uses only the finest quality sunflower seeds to ensure a rich and nutty flavor. The addition of honey provides a touch of natural sweetness, while coconut oil adds a creamy texture. The roasting process enhances the seeds' natural flavors, and the use of wholesome ingredients guarantees a delicious and nutritious sunbutter that is perfect for those with peanut allergies. With these high-quality ingredients, you can trust that this recipe delivers a safe and flavorful alternative to traditional peanut butter.
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