Sun Butter

Posted by on May 21, 2012 | 2 comments

2 cups sunflower seeds

1 TBSP raw honey (or sweetener of choice)
1/4 tsp pure salt
3 TBSP sunflower oil (or oil of preference)

  • Process in food processor or Vitamix until you’ve got sunbutter.



~  William, This one’s for you  =)

~ If using a Vitamix, you don’t necessarily need to add oil but it will be a little on the pasty side if you don’t. Sunflower seeds are not as naturally oily as peanuts, almonds or pecans, so the butter ends up being thicker.   Takes about 1 minute. (The photo at the bottom of the page shows the consistency without any added oil while the photo at the top includes 3 TBSPs).

~ If using a food processor, you’re more likely to need some oil to get the right consistency (might remain dry and powdery without it). You’ll also need to let the machine run for several minutes. Once the seeds have been ground into a powder, drizzle in the oil as the food processor is running. Scrape down the sides as necessary.

~ The first time you make this, whether using a Vitamix or food processor, after the seeds have turned into butter, if you’d like, add small amounts of salt and/or sweetener, process again, and keep tasting until the flavor is right for you (keeping track of how much you’ve added). For us, 1 TBSP raw honey and 1/4 tsp salt does the trick but you may want more or less depending on your taste preference.   Once you figure out how much salt and sweetener is right for you, next time you make it, you can process it all together, right from the get-go.

~ You can use any type of sunflower seeds you’d likeroasted, raw, sprouted, salted, unsalted. Obviously, if you’re using salted seeds, don’t add any additional salt.  For instance, I’ve made this using “Go Raw” brand sprouted/salted sunflower seeds” which is a great option if you want that type of quality without sprouting or germinating yourself.

~ If you like the idea of a sunbutter, but don’t want to make it yourself, you can buy it at most grocery stores, though like most alternative nut-butters – it’s pricy, and may contain undesirable additives.

 For those avoiding certain foods, this recipe falls into the following categories:

Dairy Free, Gluten Free, Egg Free, Nut Free, Sugar Free, Grain Free, Vegan, Raw

If eating sugar free, omit the honey, or try blending in a few drops of liquid stevia instead.  If eating raw, blend the seeds for the shortest amount of time as possible, as the seed butter will begin to heat up the longer it’s processed.

~ This is amazing spread on a banana 🙂

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  • :D

    Thank for for your post. Very resourceful. My first attempt today was not successful made using a food processor, then saved by transferring to the Vita Mix which I then had to add water to save it. I know better what to do the next time. Your YouTube video on almond butter is very helpful as well. Thank you again for your resource.

    • You’re welcome! Glad you’re finding the videos helpful =)