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Kitchen Staples

Food & Drink, Kitchen Staples

How to Make Sunbutter

how to make sunbutter

how to make sunbutter

 

 

 

 

 

 

 

 

 

Today let’s learn how to make sunbutter.  You might be wondering what the heck is sunbutter?  Well, sunbutter is a relatively new discovery for me too.  I don’t think it’s a common thing in the UK – it’s basically creamed sunflower seeds that you would use in place of other nut butters – but seems to be hard to come by, and crazy expensive.  I recently saw jarred sunbutter on sale for £17 for a jar.  Yes, £17!  The ingredients on the jar were really basic: just sunflower seeds, olive oil, sugar and salt, so I figured I could make my own for much much less than that, and so devised my own sunbutter recipe.

The great thing about sunbutter is it’s a great alternative to peanut butter.  Like many nursery schools, play schools and primary schools, my daughter’s nursery school is nut-free, meaning peanut butter sandwiches are a no-no.  So always on the look out for healthy peanut-free lunch ideas, sunbutter makes a great protein-packed, healthy lunch-box substitution for peanut butter sandwiches (or peanut butter and jam on toast!).  It’s vegetarian and vegan friendly (if you substitute or omit the honey) and gluten free too.

My daughter doesn’t have a nut allergy, however all sunflower seeds I’ve found do say that the seeds may have come in contact with nuts in the transport, packing or production stages, so if you have a severe nut allergy then it’s best to avoid this recipe to be on the safe side.

sunbutter recipe

Sunbutter is really easy to make.  This sunbutter recipe does however take at least 10 minutes of continuous pulsing on a standard food processor, so have a think first if your processor is up to the job.  My processor is quite new and has a 750W motor so I felt quite confident in it’s abilities, but I did keep checking to ensure the motor wasn’t over-heating!

I personally wouldn’t use a blender – I don’t think there would be enough power to cream the sunflower seeds.  If you don’t have a strong enough food processor, I would imagine you could use an electric grinder mill and work in smaller batches – combining it all to add the honey and oil.

How to Make Sunbutter

Homemade Sunbutter Recipe

This tasty sunbutter, made from sunflower seeds, is a great peanut butter alternative for nut allergy sufferers. Or a tasty sunflower spread for non allergy sufferers!
Cook Time 15 minutes
Total Time 15 minutes

Ingredients

  • Food processor
  • 150 g of hulled sunflower seeds
  • 1/3 teaspoon salt
  • 1/3 teaspoon honey or you could use sugar if you're vegan
  • 2 teaspoons oil I used olive oil as I like the taste it imparts, but you could use sunflower or vegetable oil

Instructions

  1. In an un-oiled frying pan, gently toast your sunflower seeds until a golden brown colour. Take care not to burn them otherwise you’ll get a very dry sunbutter.
  2. Add all of your toasted seeds to the food processor, and the salt, and pulse until you’ve got a mealy powder.
  3. Don’t stop there: once powdered you need to run your processor at high-speed continuously for about 10 minutes (you may have to keep stopping and scraping the sides down) until it becomes peanut-butter like. It may feel like you’re never going to get there but trust me on this. If you have a less powerful food processor it may take a bit longer than 10 minutes – just keep an eye on your processor so it doesn’t overheat. Whatever you do, don’t add the honey or olive oil until the seeds have creamed otherwise you’ll end up with a very dry and gritty sunbutter. You have been warned!
  4. Once it’s butter-like, add your honey, and pulse for a minute or two to combine. Next, while the machine is still running, drizzle in your oil until you’ve got a consistency you’re happy with. I like my sunbutter quite thick, so two teaspoons suited me fine.
  5. Spoon into a sterilised jar, seal, and store in the fridge for up to a month. Use as you would any nut butter! I especially enjoy mine spread on some sliced apple as a healthy snack.

peanut-free-packed-lunch-ideas

The bag of seeds cost me £1.50, and once you add in the tiny bit of salt, honey and oil, this sunbutter recipe cost me no more than £1.55 to make a small jar!  Take that £17 jar!

ps: if you add honey make sure you don’t let children under the age of one eat the sunbutter!

ps: more recipes this way.

Food & Drink, Kitchen Staples

Healthier Baking Tips

vegan recipe swaps

vegan recipe swaps

You know sometimes when you’re browsing things on the internet, and you get sucked into an internet black hole and end up reading things on a completely different topic than when you first started out?  Or is that just me?!  Well, there I was on Sunday, browsing away and I stumbled upon a great infographic on healthier recipe substitutions for when you’re baking.  The authors say “healthy” but I would say “healthier”, just to be pedantic!

The infographic is especially useful if you’re vegan and/or gluten free and looking for ideas for ingredient substitutions as a lot of the swaps (although not all) are for vegan and/or gluten free foodstuffs.

NB: The original infographic goes into a bit more detail about why the substitutions work and some tips for using them:

healthy sugar substitutions baking

healthy vegan egg substitutionshealthy vegan fat substitutions bakinghealthy baking tips healthy flour starch substitutions baking

I haven’t heard many good things about using stevia in place of sugar so I am dubious about that one, and the idea of a cake iced in marshmallow fluff doesn’t especially appeal (although it is vegetarian, surprisingly), but some of the other suggestions sound pretty good.  I’d like to give the chia seeds in place of an egg a go, and I for one am especially intrigued by the idea of using black beans in place of flour in chocolate brownies!  It sounds a bit out there, but I am itching to give it a go just to try it!  Would you do it?  Or have you tried it?  Did it work?  Was it tasty?  I’m all ears!

Remember don’t forget to enter the greenBee Kids eco-friendly toy giveaway (open until 12am on Saturday 15th February) and the £100 ethical fashion giveaway with Braintree Clothing (open until 12am, on Monday 17th February)!

Main image from here, all infographic images from The Greatist