Sunflower Seed Butter

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Sunflower seeds are a great source heart healthy fats and protein. They contain high levels of vitamin E, niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, riboflavin, calcium, iron, manganese, zinc, magnesium, selenium, and copper.

This nut butter can be used as a spread alone or with jam. It can also be used as in ingredient to make super silky smoothies or as the base of a pesto sauce.

The main essential to making great nut and seed butters is a high powered food processor or blender. Also patience, patience, patience. Many recipes say add a little oil, but if you have a high powered blender, time, patience and faith you can often manage without.

Sunflower Seed Butter
Sunflower Seed Butter
Servings Cook Time
2jars 30minutes
Cook Time
Servings: jars
Servings: jars
  1. Place the seeds on a large baking tray.
  2. Roast the seeds at 180C for 15 minutes. Allow seeds to cool.
  3. Place seeds into a high powered blender.
  4. Mill the seeds for 1 minute. Stop the blender and scrape seeds off the sides if necessary.
  5. Blend the seeds for several minutes until it turns into a paste. Stop the blender and scrape seeds off the sides if necessary.
  6. If you want a smoother texture continue to blend for longer. I waited until mine was silky smooth and shiny with oil.
  7. Put the butter into jars, add the lids and leave to cool.
Recipe Notes

Nutrition Facts
Sunflower Seed Butter
Amount Per Serving
Calories 1417 Calories from Fat 1125
% Daily Value*
Total Fat 125g 192%
Saturated Fat 13g 65%
Polyunsaturated Fat 83g
Monounsaturated Fat 25g
Total Carbohydrates 50g 17%
Dietary Fiber 25g 100%
Sugars 8g
Protein 58g 116%
Calcium 33%
Iron 83%
* Percent Daily Values are based on a 2000 calorie diet.

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