Sunflower Seed Butter

Name: Sunflower seed butter — a smooth, mild, slightly sweet spread made from roasted sunflower seeds (Helianthus annuus). It is widely used as a nut-free substitute for peanut butter, including in schools, and is sold under brand names such as SunButter.

Description

The sunflower was domesticated in North America thousands of years ago, then taken to Europe by Spanish explorers and developed into a major oil and food crop in Russia and Ukraine, which remain among the largest producers. Sunflower seed butter became popular in the late 20th century as a nut-free spread.

Seed butters are made by grinding seeds into a smooth paste, and the best contain only seeds, with perhaps a little salt or oil. A curious kitchen quirk is that sunflower seeds contain a natural compound, chlorogenic acid, that can turn baked goods a harmless green colour when combined with baking soda or baking powder.

Main nutrition value

Sunflower seed butter is rich in vitamin E, with healthy unsaturated fats, protein, magnesium, selenium and copper.

How best to be consumed

Sunflower seed butter is a mild, nut-free all-rounder.

1. Spread on toast, apples or celery sticks, in place of peanut butter.
2. Use in sandwiches for nut-free lunchboxes, checking the school's rules.
3. Stir into porridge, yoghurt and smoothies, or use in sauces and baking.
4. Expect baked goods to sometimes turn slightly green, which is harmless.
5. Choose brands with seeds as the main ingredient, with little added sugar.

Overconsumption could cause…

Seed butters are nutritious but calorie-dense, and portion size matters.

1. Weight gain from large servings, since a tablespoon holds around 90 calories or more.
2. Added sugar, palm oil and salt in some commercial brands, so check the label.
3. Allergic reactions in rare cases in people sensitive to sunflower seeds, and possible cross-contact with nuts in some factories.

GroupsSeed ButtersDaisy family (Asteraceae)Low sodiumRich in folateRich in magnesiumRich in seleniumRich in zinc

Made fromSunflower Seeds

Related foodsTahini / Sesame Seed ButterChia Seed ButterFlaxseed ButterHemp Seed ButterMixed Seed ButterPumpkin Seed Butter

Wikipedia — Sunflower seed, used for origin, naming and history: https://en.wikipedia.org/wiki/Sunflower_seed