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Healthy, Raw and Homemade Sunflower Seed Butter

4 min read

On With the Recipe…Hi there everyone. This is The Healthy Advocate.

Today I’m posting a really cool recipe that many don’t believe exist, or is possible to complete. This is my healthy, homemade and raw sunflower seed butter. I really do love this recipe because it is a great alternative to peanut butter, which can be contaminated with aflatoxins, fungicides and allergic compounds (peanuts are one of the most allergenic nuts). Those with nut allergies can switch to sunflower seed butter quite easily.
I made my very first video to walk you through the nutrition information of sunflower seeds (it is packed full of so many beneficial nutrients!), how it can help burn fat and tone up, help the heart and aid in cholesterol. There are two parts to the video, as I took longer than expected when filming it. I was sure it was going to be at least seven minutes long, but it took twice that amount of time! I will also walk you through in this two part series of how to make your very own sunflower seed butter.
Video Highlights: Sunflower Seed Nutrition Information
On browsing certain sites, such as, as well as checking out other sources of whole food nutrition information, I came across many facts pointing to sunflower seeds as highly nutritious additions to any diet. Sunflower seeds are packed full ofVitamin E, which is a very potent anti-oxidant. The vitamin E in sunflower seeds help combat free radicals in the body, which may help prevent disease and early signs of aging.
Sunflower seeds also contain good amounts of selenium and manganese. Selenium is an important compound used to detoxify the body of harmful molecules, while manganese promotes health muscle and bone function, as well as blood pressure and energy levels. A great pre- or even post-workout snack!
On With the Recipe…
Now this butter isn’t the same color as peanut butter–far from it. It is gray, and almost looks like clay dough. However, the taste makes up for the appearance. If you can find a natural food coloring that is brown, or something that resembles peanut butter, then you might be able to do sunflower seed butter without even thinking about it.
Feel free to play with this recipe. Adding sugar and salt isn’t necessary, but it definitely helps the taste. Because you are using Celtic Himalayan Sea Salt, you can feel comfortable that this salt is actually good for you! It won’t make you bloated, and it contains around 84 key trace elements that are crucial for your health. Sweeteners are up to you, but I like Xylitol and Sucanat. Adjust to your preferences. Oil adds a smooth texture for a good spread; however, the sunflower seeds will release their own oils in the end. If you are going to use oil, use a healthy one like coconut, olive, walnut or flax. Oil will add calories, so be sure to process the oil one teaspoon at a time.
Raw Sunflower Seed Butter

You will need a clean food processor and glass jar for storage. Make sure all utensils are dry.
Makes around 2 cups of butter.

  • 4 cups raw, organic and shelled sunflower seeds
  • 1/2-1 tsp. Celtic Himalayan Sea Salt (to desired taste)
  • 1 tsp. Xylitol, Sucanat or other sugar equivalent (to desired taste)
  • 1-3 tsp. oil (optional)
Place dry, shelled sunflower seeds, salt and sugar (if using) into the food processor. If you are using oil, save until the end. Process the seeds, salt and sugars until a nice flour-like texture is formed with the sunflower seeds. Continue to process this flour for a minute at a time, giving your motor a minute to cool down in between. The flour will stick to the sides of the food processer, but scraping it down each time will help move the process along.
After about 12 minutes of processing, the natural oils should have released themselves, making a a butter on the bottom of the food processor. Continue to scrap down the side of the food processor and keep blending. The sunflower seed butter will form into a ball, swirling and twirling. Keep processing, and add oil, if desired, one teaspoon at a time to give a spreadable texture to the butter.
Store and label for later use. Congratulations! You made a very inexpensive, but incredibly health alternative to peanut butter–sunflower seed butter!
This is The Healthy Advocate.
If you like this recipe, you will love my new cookbook with brand new gluten-free and grain-free recipes, The Unconventional Gluten-free Cookbook, which you can download now instantly.

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8 thoughts on “Healthy, Raw and Homemade Sunflower Seed Butter

  1. Looks great! Have you ever made macadamia nut butter? Macadamia nuts are expensive, of course, but the buttery taste is great, and the fatty acid profile is pretty good. I sometimes use macadamia nut oil in cooking.

    1. Thank you Lilea! I’m actually going to buy macadamia nuts in a couple of days and try it out. I also want to try my hand at cashew butter. I love walnut butter as well. I’ll have to try macadamia nut oil. Thanks for the suggestion! 🙂

    1. Thank you! I hope it goes well. One thing I didn’t mention is that you can roast the seeds before hand, to have that peanut butter look. However, it won’t be raw. Good luck! 🙂

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