Honey Vanilla Sunflower Seed Butter



Honey Vanilla Sunflower Seed Butter


I think I have finally managed to make friends with nuts, thanks to this pregnancy. I have always been a nut hater unlike most other people in my family. I could never really get the whole fuss about roasted cashews and almonds as snacks. But after reading about the long list of health benefits of nuts, I realized I had to somehow start eating them more often. A handful of some variety of nuts have been a must everyday this pregnancy.

Initially I tried to consume them in the form of nut milk, soaked and used in salads, in ‘chikki’ or nut brittles or just powdered and added to curries and flat breads. But these days I am quite surprised that I actually am beginning to enjoy them raw or roasted.


Honey Vanilla Sunflower Seed Butter


One of my favorite ways to eat nuts still remains to be ‘Nut Butters’ though. Who doesn’t enjoy a slice of freshly toasted bread slathered with a generous dollop of peanut butter? Everybody has a bottle of peanut butter at home but how about looking beyond this classic and trying healthier and tastier butters made out of other kinds of nuts and seeds?

Almost all nuts and seeds can be slightly roasted and blended into delicious butters. Some of the popular ones are Tahini (made out of sesame seeds), Almond butter, Cashew butter, Sunflower Seed Butter etc. These butters are as the name suggests buttery, rich and can make anything taste better. A few bottles of nut and seed butters can add a lot of flavour, body and nutrition to your meals. You can toss your pasta in them, add them to curries and soups, stuff them in your rolls and sandwiches or just eat by the spoonful if they are slightly sweetened!


Honey Vanilla Sunflower Seed Butter


I bought a pack of sunflower seeds on our trip to Ladakh recently. Knowing how popular Sunflower Seed Butter is, I had to make some to try it. I chose to make mine with some vanilla and honey as my daughter loves slightly sweetened nut and seed butters.

A little more on Sunflower Seeds and their nutritional properties:

  • Delicious, nutty, and crunchy sunflower seeds are widely considered healthful foods. They are high in energy, 100 g seeds consist of 584 calories. Nonetheless, they are incredible sources of health benefiting nutrients, minerals, antioxidants and vitamins.
  • Like other nuts, they are also a very good source of proteins with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 21 g of .
  • In addition, the sunflower seeds contain health benefiting natural anti-oxidants, which help remove harmful oxidant molecules from the body. Further, it helps reduce blood sugar levels by limiting glycogen breakdown in the liver.
  • Further, the seeds are indeed a very rich source of vitamin E; contain about 35.17 g per100g. Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
  • Sunflower kernels are one of the finest sources of B-complex group of vitamins. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin.
  • Sunflowers are incredible sources of folic acid. 100 g of kernels contains 227 µg of folic acid, which is about 37% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to an expectant mother during the peri-conception period, it may prevent neural tube defects in the baby.
  • The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sunflower. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.



Honey Vanilla Sunflower Seed Butter


What are you all waiting for? Buy different kinds of nuts and seeds and try making your own nut/seed butters! They really are very easy to make. If this is your first time making nut/seed butter at home, remember it takes a lot of patience. It’s not at all difficult or time consuming but blending nuts or seeds into smooth buttery texture takes a little longer than expected. After blending for a few minutes it reaches a clumped up, awkward texture and convinces you that there is no way it’ll ever be smooth. Give it a few minutes and then keep blending with regular intervals. Trust me, it DOES get creamy eventually :)



For a vegan variation of this, you can use maple syrup or even liquid jaggery instead of honey.

I used Organic Vanilla Powder but you can also use whole vanilla pods instead.

Honey and Cinnamon is also a very delicious flavor combination.

Use any oil of your choice. Coconut oil will result in a lovely fragrant butter!


Honey Vanilla Sunflower Seed Butter



  • 200 grams of whole raw de-husked sunflower seeds
  • 1 tsp organic vanilla powder
  • ¼ tsp salt
  • 3-4 tbsp olive oil
  • 3-4 tbsp raw honey

Roast the sunflower seeds for a couple of minutes to make them more nutty and fragrant. Let it cool completely.

Now place the sunflower seeds in a blender and process them into a fine powder. Add the remaining ingredients and continue to blend.

It can take up to 10-15 minutes to blend the sunflower seeds into a smooth creamy paste. Keep blending with regular intervals.

Store in a clean dry jar.



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  • Tanvi@SinfullySpicy

    I am the opposite I guess, Love nuts but not much into nut butters, this one with vanilla & honey looks just delicious! Hope you are doing great Chinmayie! Take care !

  • zana

    Hi, just came across your blog and as much as I want to enjoy it I was unable to. Please use a darker color font for your ‘Recipe index’ page, So I can see clearly. Thank you.

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