This Sunflower Pumpkin Seed Butter is nut-free, full of healthy fats, and the perfect addition to your pantry of butters.
Monday! You came too soon. I was having a rather productive bloggity blog weekend, with the perfect balance of finishing Season 6 of Dexter (OMGGGG) and cleaning up my messy kitchen from said blogging. Didn’t QUITE get around to all the laundry I had meant to do… or clean up the spare bedroom, which we call “my bedroom”. Essentially it is just another closet for my random belongings, and more clothing. Okay, looking back I wasn’t that productive for everything I had on my list of things to do. I need another day. For those of us that work a M-F, 9-5 gig I feel this is always the case. Can’t corporate America just let people have Friday’s off for goodness sake? I promise I’ll be more productive the rest of the week ?
Anyways, HI. How are you? Today’s post is rather random in that it’s not what I originally had planned today (AKA still working on that damn cookie), but it actually helped me prepare Wednesday’s post… I was running dangerously low on nut butters, and didn’t feel like running out to the store. Nor did I have enough nuts to even make my own. What I DID come across though, was two bags of sunflower seeds and some pumpkin seeds in my pantry. HOLLA ? nut-free butter here we come.
This Sunflower Pumpkin Seed Butter comes together pretty much just like my cashew butter. It takes approximately 30 minutes from start to finish. After you roast the raw seeds in the oven for about 10 minutes, you then just process and process away until smooth creamy butter forms.
Sunflower seeds can have a slightly bitter taste to some, so I recommend adding in vanilla or almond extract. You can also add in a sweetener, such as honey, brown rice syrup, or coconut sugar as well. Sunflower and pumpkin seeds aren’t naturally sweet like cashews, so if you plan on having this plain on toast, or looking for a nut-free snack to give to kids, I would definitely recommend adding a sweetener to appease the taste buds. I opted for the coconut sugar, but I’ve added honey in my cashew butter before and it worked out just fine.
- 2 cups sunflower seeds, raw unsalted
- 1 1/2 cups pumpkin seeds, raw unsalted
- 2 tsp coconut oil
- 1 tsp vanilla extract
- 3 TBS raw honey or brown rice syrup
- 4 TBS coconut sugar
- Preheat oven to 325F and place seeds on large baking sheet. Spread evenly in one layer and toast for 8-10, or until lightly golden. Let seeds cool in pan for 10 minutes.
- Place slightly cooled seeds in bowl of food processor and cover with lid. Process for about 10 minutes, scraping down the sides of the bowl periodically if necessary. Add sweeteners here if using and process until smooth.
- Once seeds have turned into a slightly creamy consistency, with the motor running, add 2 tsp of coconut oil and process the sunflower pumpkin seed butter for another 5 minutes, or until desired consistency.
- Transfer sunflower pumpkin seed butter to jar with lid. Butter can be stored in fridge or pantry.
-Refer to images in post for what butter should look like at various stages.
-I have a 12 cup Breville food processor, and 3.5 cups of total seeds allowed me just enough to have the blades work properly while grinding down the seeds. I wouldn’t recommend using less than 3.5 cups in a 12 cup bowl, or you may not achieve a creamy consistency in the end.
*prep time refers to oven time for toasting
*cook time refers to time in processor
- Serving Size: 1 tbsp
- Calories: 185
- Sugar: 1
- Sodium: 210mg
- Fat: 12
- Saturated Fat: 2
- Unsaturated Fat: 7
- Trans Fat: 0
- Carbohydrates: 14
- Fiber: 1
- Protein: 7
- Cholesterol: 0
TOOLS USED for this recipe
Standard 11×17 Baking Sheet
Is it weird to have a butter collection (of the nut and seed variety)? I think if I could be a nut & seed butter taste tester for a living, I would. Who’s with me?! ?
Have fan-freaking-tastic day, party people.
P.S. If you’re wondering where you can use this Sunflower Seed Pumpkin Butter, check out these recipes below :
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