Although you may be familiar with sunflower seeds as a road trip snack, a new way to enjoy them is gaining popularity. You can make a tasty, healthy spread with tons of flavor out of those plain old seeds. This article will show you sunflower seed butter as one of the best alternatives to peanut butter and its benefits.
How to Make Sunflower Seed Butter
Sunflower seed butter is a spread made from roasted, crushed sunflower seeds that are free of peanuts and tree nuts. However, many consumers assert that the flavor is very similar to peanut butter.
Making your sunflower seed butter at home is a good option if you prefer to have control over the ingredients. This gives you the option of adding extra salt or sugar. You can also add other ingredients like cinnamon or chocolate.
You’ll need to roast your sunflower seeds before you can make your batch of butter. Use two to three cups of hulled sunflower seeds. Spread them on a baking sheet (no oil needed) and roast in a 350-degree oven. Keep an eye on them to prevent them from burning. Remove them from the oven when they are golden and have a toasty, fragrant aroma.
Next, place the sunflower seeds in a food processor. Process the seeds until they are finely ground (about five minutes). Process the mixture until it forms a lumpy ball. This could take up to three minutes. Finally, process for two to four minutes, or until the mixture becomes creamy.
Manufacturers recommend reducing the amount of baking soda or baking powder by one-third to avoid your baked goods turning green due to a harmless chemical reaction. A small amount of lemon juice may also help. (1)
What Does Sunflower Seed Butter Taste Like
Compared to peanut butter, it has a stronger roasted, earthy flavor. You might find ingredients like sugar and salt on the ingredients list because some people claimed that sunflower seed butter made solely from sunflower seeds could taste a little bitter. (2)
Like any other nut or seed butter, sunflower seed butter can be used in various recipes. In the morning, spread it on some whole-wheat toast for a quick breakfast that will keep you full for hours. It also has a mild flavor to replace other condiments on your favorite sandwiches, such as mayo. To make a healthy sandwich for lunch, combine it with some fresh vegetables, or use it in place of heavy cream in your favorite sauce recipes.
Sunflower Seed Butter Vs Peanut Butter
Compared to peanut butter, sunflower seed butter has almost four times as much vitamin E and about twice as much iron, magnesium, phosphorus, and zinc. Sunflower butter contains slightly more sugar and fat than peanut butter. (3)
Sunflower Seed Butter Benefits
Sunflower seed butter contains more iron, manganese, and vitamin E than peanut butter, providing 7%, 29%, and 49% of the DV, respectively.
Sunflower seeds are also naturally high in omega-6 fatty acids and chlorogenic acid, which may aid in managing blood sugar and cholesterol. As a result, they have been associated with a lower risk of type 2 diabetes and heart disease.
Here are some benefits of sunflower seed butter that is good for the body.
Loaded with Vitamin E
One of our body’s favorite antioxidants is vitamin E. According to research published in the Journal of General Internal Medicine, sunflower seeds aid in maintaining the natural balance of cholesterol by controlling both good and bad levels. (4) This is why so many beauty products boast the presence of vitamin E in their ingredients. It also lessens free radical damage to help our bodies naturally slow down the aging process and reduce cell damage. (5)
Luckily, you don’t have to spend a fortune to reap the benefits of vitamin E. One of the best foods to consume to get vitamin E is sunflower seed butter. A whopping 24% of our body’s daily requirements are satisfied by just one tablespoon of it, which you can spread on toast or use as a dip with fruit.
Regarding portable, high-protein pre- and post-gym snacks, peanut butter has long held the top spot. But sunflower seed butter can compete with it. Each serving of sunflower seed butter contains about three grams of protein, which is a great amount for a snack, especially when combined with carbohydrates. (6)
Loaded with Magnesium
Americans’ low magnesium levels are caused by several factors, including the presence of GMOs in many of our foods, the malabsorption of minerals due to digestive problems like leaky gut, and high medication use. Fortunately, a tablespoon of sunflower butter provides 15% of the daily requirements for your body. (7)
Sunflower seed butter is an excellent alternative if you want to avoid nut butter or peanut butter due to an allergy or a personal preference. It’s simple to prepare and incorporate into your daily meals. You can use it as an alternative much like how you would use peanut butter with your meal recipes at home. Sunflower seed butter could be your go-to snack alternative to peanut butter. So when you run out of peanut butter at home, follow the simple steps in making sunflower seed butter in this article as your snack alternative and enjoy its great benefits.
Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References And Fact-Checking
- Sunflower Seed Butter Nutrition Facts and Health Benefits. (2022, September 28). Verywell Fit. Retrieved September 29, 2022, from https://www.verywellfit.com/sunflower-seed-butter-nutrition-facts-and-health-benefits-5093491#toc-how-to-prepare
- Witwicki, A. J. S. (2019, August 30). Sunflower seed butter is an allergen-free answer to nut butters, for baking and more. Milwaukee Journal Sentinel. Retrieved September 29, 2022, from https://eu.jsonline.com/story/life/food/2019/08/30/sunflower-seed-butter-allergen-free-choice-baking-and-more/2088980001/
- Digestive Health Team. (2021, December 10). Your Guide to the Best Nut Butters and Other Creamy Spreads. Cleveland Clinic. Retrieved September 29, 2022, from https://health.clevelandclinic.org/guide-best-nut-butters-creamy-spreads/#:%7E:text=Sunflower%20seed%20butter&text=Sunflower%20butter%20contains%20almost%20four,and%20fat%20than%20peanut%20butter.
- Shekelle, P. G., Morton, S. C., Jungvig, L. K., Udani, J., Spar, M., Tu, W., J Suttorp, M., Coulter, I., Newberry, S. J., & Hardy, M. (2004). Effect of supplemental vitamin E for the prevention and treatment of cardiovascular disease. Journal of general internal medicine, 19(4), 380–389. https://doi.org/10.1111/j.1525-1497.2004.30090.x
- Moriguchi, S., & Muraga, M. (2000). Vitamin E and immunity. Vitamins and hormones, 59, 305–336. https://doi.org/10.1016/s0083-6729(00)59011-6
- Petraru, A., Ursachi, F., & Amariei, S. (2021). Nutritional Characteristics Assessment of Sunflower Seeds, Oil and Cake. Perspective of Using Sunflower Oilcakes as a Functional Ingredient. Plants (Basel, Switzerland), 10(11), 2487. https://doi.org/10.3390/plants10112487