Honey, Vanilla Sunbutter

  • Servings: 4- 6 servings
  • Prep time: ~ 15 minutes
  • Cook time: ~ 5 minutes


  • 2-3 cups of unsalted, raw organic sunflower seeds
  • 1 teaspoon coconut palm sugar
  • 3/4 teaspoon Fleur de Sel salt
  • 1 tablespoon Honey
  • 1 teaspoon vanilla extract
  • 2 tablespoons coconut oil

This is a creamy “nut” butter you can serve at play dates, pack for camp or school lunches, or just enjoy with bananas and apple slices. Sunflower seeds are ground into this butter so you do not need to worry about nut allergies. Plus, you will get plenty of vitamin E, magnesium and many other nutrients to help your muscles, heart and bones as well as remove free radicals in your body that increase your risk of cancer and heart disease.

You can control the consistency of this butter by allowing it to blend longer in the food processor or by adding more coconut oil. Heating the sunflower seeds in a skillet on your cooktop helps to release the oils to create the silky texture. While the seeds are roasting, they smell a little like popcorn.

The vanilla extract is optional but I recommend it for a richer flavor. My son loved it!


 1) Turn your skillet or pan to high heat and add the 2 to 3 cups of sunflower seeds. (I only had 2 cups of seeds) Use a wooden spoon to keep the seeds moving to ensure they do not burn. When they start to smell them, they are ready. They will be a light brown color.

2) Add the sunflower seeds to the food processor along with 1 teaspoon of coconut sugar and 3/4 teaspoon Hand Harvested Fleur De Sel. Blend for 5 minutes. You may need to use the wooden spoon to push the sunflower powder off the sides of the bowl. Keep processing for another 5 minutes. The oils will release and turn into a thick, sticky consistency.

3) Once the mixture is thick and sticking together, add the 1 tablespoon of honey and 1 teaspoon vanilla extract. Blend and taste. Add more honey if needed. Now add the coconut oil one tablespoon at a time. I like thick butters but you may want a creamier one. Continue to process for a creamier sunbutter.

4) Now serve. You can make a sunbutter and jelly or banana sandwich, cut up some apple slices or add to some warm toast. Hollow out the core of an apple and spoon some in for the kids. They will love the sweet sunbutter with a tart apple. Enjoy!

If you want a more detailed description on how to blend the sunbutter, visit Prudent Baby. My recipe was adapted from her post.

I do need to thank another lovely lady I met at Sovereign who recommended making a sunbutter. Her children could not bring any nut products to school since there were so many allergies so she made a seed butter instead. It travels well and you do not need to worry about spoilage.

Why you want to Eat This!

  • Sunflower seeds are rich in many vitamins including vitamin E, vitamin B1 and B6, manganese, copper, tryptophan, magnesium, selenium, phosphorus, and folate. Research has shown the Phytosterols in sunflower seeds can reduce your risk of cancer, improve your immune system and lower cholesterol. Phytosterols are the reason the imitation butter products state they are heart friendly. Sunflower seeds are a good source of magnesium to help you and your muscles relax. The Selenium may help detoxify your system and lower your rate of cancer as well. read more at Whfoods
  • Coconut oil may help your body absorb the magnesium in the sunflower seeds better. Coconut oil can also help you LOSE weight, aid in strengthening your bones and teeth with the calcium, and regulate your blood sugars which will help diabetics. Studies are being done to see if the oil can enhance your mental abilities and delay symptoms of Alzheimers.
  • Local Honey may decrease your allergy symptoms.
  • Fleur de Sel is rich in magnesium. Look for salt that has not been processed or striped of the natural minerals as well as one that is Hand Harvested. Nature and Progres in France will certify that the salts are organically harvested and the ponds are clean from any pollutants.





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Recipe by Back To Organic at https://www.backtoorganic.com/honey-vanilla-sunbutter/