Adventures in Healthier Eating with 2 Kids and a Picky Husband

5-Minute Sun Butter! (Sunflower Seed Butter)

3 WWPP Posted by 3 years ago 14 Comments

This fall the 3-Year-Old starts a new pre-school, which I know is nut free. I get it, I really do, and if I have a kid with a nut allergy I would want to know they are in a safe environment when I drop them off at school. However, for my nut-loving family, it’s a challenge.

I’m a big believer in nuts. My pantry is filled with them — cashews, pistachios, walnuts, almonds, peanuts, even pecans! I turn to nuts as a healthy snack for the kids and keep all of them in their reach. I’d much rather them pop a few cashews then reach for Dad’s Doritos! Plus, they make great lunch box additions.

Unlike his older brother, the 3-Year-Old is a peanut butter and jelly FANATIC. It’s his favorite thing to have for lunch and he actually asks for it when we’re out. Little does he know he actually eats almond butter with homemade apple butter (I call it jelly) sandwiches but I’ll save that for another post. Regardless, it’s my go-to when packing lunch for him at his current school but seeing how his new school is nut free I’m going to have to find a replacement and fast!

Sunflower Seed ButterCue Sunflower seeds!

Sunflower seeds are generally safe for nut, tree nut and peanut allergies and are allowed in many nut-free areas. There’s only one problem, Sunbutter is hard to find and pretty expensive — at least in my area. The only place that carries it near me that I know is the health food stores and it’s like $7 a jar!

So I decided to make my own and it came out AMAZING!

Here’s what I did…. (scroll down for the video.)

  • 8oz roasted unsalted sunflower seed kernels (227g)
  • 1 tbsp honey (more or less to taste)
  • 1 tbsp coconut oil (any oil may work)
  • Pinch of salt, to taste

Put just the seeds in your food processor and pulse a few times to get the started. Then run for about a minute.

Sunflower Seed Butter (Sunbutter) - in process 1

Scrape down the sides and process again. Do this a few times until a ball starts to form.

Sunflower Seed Butter (Sunbutter) - in process 1

At this point add the honey, salt and oil.

Sunflower Seed Butter (Sunbutter) - in process 1

Let it run until it reaches your desired smoothness.

Sunflower Seed Butter (Sunbutter) - done

Transfer to a saved peanut butter jar and voila!

Sunflower Seed Butter (Sunbutter)

Your very own homemade sunflower butter!

Here’s the video.

Little Bean has been eating it all week on his sandwiches. Not one complaint. :)

Speaking of Little Bean, someone is not only going to a new school but is now wearing “big boy underwear!” This has been an excited week in our family as we celebrated Funderwear Day and my children’s book of the same name was published.

Little Bean's Funderwear Day

Little Bean’s Funderwear Day is a fun picture book helping kids get excited for the day they say goodbye to diapers or pull-ups. It’s how I potty trained both my boys and I hope it inspires other moms out there — Click here to check it out on Amazon!

I love being inspired by my kids. They ooze into everything I do, even beyond the kitchen. :)

Oh! I almost forgot. Here’s my estimated nutritional information on the Sunflower Seed Butter!

Approx Nutritional Information per serving
Servings Amt per Serving
16 1 tablespoon
Calories Fat Fiber WWPs
95 8g 1g old: 2 new: 3
Sugar Sat Fat Carbs Protein
1g 1g 4g 3g

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There are 14 comments so far. Join in on the conversation.

    USA Kiwi (Kylee)

    May 21, 2014

    Can't believe your baby is 3. Yay for underwear! We make almond butter at home, but I must give this a go too. Yum!

    Yum Yucky

    May 21, 2014

    Awesome. I'm going to try this with Marcona almonds. I love 'dem nuts!


    May 21, 2014

    I have just recently discovered sunflower butter. My Dr recommends it as she wants me to stay away from peanuts. She advised sunflower as it is the most similar to peanut butter. I love it. I get the crunchy which is actually the creamy with whole sunflower seeds tossed in. You are so right about the cost. That is why I work to stretch a jar of the stuff. Thanks for sharing the recipe! By the way, my ALDI has Almond Butter for $4.99 for a 12 oz jar. Now that is a bargain and it is part of their simple line of foods. No bad stuff. : )


    May 22, 2014

    the tutorial was great but would you PUH-LEESE keep your finger OUT of the food processor and don't poke at the ingredients in future videos? it makes me nervous. a spatula works just as well. :D


    May 22, 2014

    Thanks for this post, Roni! I have been eating (and loving) sunbutter for years as my oldest son is allergic to peanuts. I just suck up the cost of it, but now I will try making my own!

    Jennifer Thompson-Neill

    May 22, 2014

    Just an FYI, though I do not have a peanut or other food allergies in my family, my children attend a school with a very strict policy. It would not be advised to put your sunflower butter in an old peanut butter jar as there can be residual allergens no matter how clean you think it is. I learned this when sending in an empty jar for an art project. Best to use a container that has not come in contact with nuts. BTW were you aware that for a person with a latex allergy. kiwi is off limits as well!? Also learned this from our school policy.


      May 22, 2014

      Thanks!! Did not think of that!


    May 25, 2014

    Hi. I have never tried or eaten sunflower seeds. Do you eat the whole thing or just the inside bit and what is used in the sunflower butter?


      May 28, 2014

      Oh that's a good question! You actually only use the inside or the kernel for this. You can buy the whole seeds and some people do data the outside (I do sometimes) but it's the kernel that people like.

    Jennifer S.

    June 3, 2014

    Could you post your recipe for your apple butter.. er.. "jelly"? ;)


      June 4, 2014

      Next time I make it I'll document but basically I take aging apples, chop them up and cook them with some cinnamon and a skirt of lemon juice. That's pretty much it!


    June 20, 2014

    This looks great. What have you found regarding shelf life? I know I won't eat it everyday but want to give it a go.


      June 20, 2014

      I still have about 1/4 left and it's totally fine. Been storing it in the fridge.


    July 3, 2014

    As a mother of 2 kids with nut allergies, I really appreciate this post! We LOVE sunbutter at our house as a result, but I didn't think about making it myself! Thanks for the tip!