{Eco-Tutorials} Sunflower Seed Butter

After finding out many of my allergies were common, I had to figure out other ways to enjoy my favorite foods by substituting. I love peanut butter and jelly, I mean who doesn’t? Since I’m allergic to tree nuts and peanuts as many are I had to find an alternative spread to pair with my jam. I tried some of the store-bought ones, but I never really liked them too much. So, I made my own!

Ingredients:

  1. raw sunflower seeds
  2. salt
  3. sunflower seed oil

Preparation:

Depending on how much you’d like to make you can decide on the amount of sunflower seeds to use. I’d say about 1/2 cup makes a little more than 1/3 cup of sunbutter.

Spread sunflower seeds onto parchment paper on a cookie sheet and bake at 350 degrees until slightly roasted (make sure they don’t turn brownish). If you buy pre-roasted seeds you can skip this step but make sure they weren’t roasted in a nut oil or make sure they’re dry roasted. Let the seeds cool and put them in a food processor or a magic bullet if you have one. Add in salt (can be coarse or fine) and pulse to mix thoroughly. Add in sunflower oil until the consistency is of a thick peanut butter. I kind of like it with less oil since it makes it like a chunky butter. Spread onto your favorite sandwich bread with you favorite jam, jelly, or preserves and enjoy!

 

What are the pre-allergy foods you used to love and can’t quite recreate? I’ve been working on some goods ones for my next posts!

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Comments

  1. Like you, I also have peanut problems; it encourages cold sores aka fever blisters aka Herpes to come to life. So…. I have had to give up my PBJs for breakfast. I love sunflower seeds and will give this a try! One thing to keep in mind though, sunflower seeds contribute to inflammation, so like all things, eat it in moderation.

    • Hi Meg,

      I would have gone to an almond or cashew butter, but I’m allergic to all tree nuts and most other nuts. This was the only alternative I had, but the inflammation thing is definitely not something I need when I already have a chronic headache. Thank you for the info.

      Erin

  2. This looks great! Thanks! I’ve tried store-bought sunflower butter and it’s always too salty. I’ve made my own almond butter so not sure why I haven’t tried this one! I have been allergic to corn for about 10 years now so to replace my old favorite corn chips with guacamole, my husband makes flour tortilla chips and they are fantastic!

    • Rachel I feel for you. I have a corn sensitivity as well as gluten and potatoes, and allergies to nuts. My diet is so limited and to find something I love is worth all of the mad scientist experimenting! lol
      Those tortilla chips sound fantastic!