Sunflower Seed Butter

Sunflower Seed Butter

Serves: 2 Cups

Equipment: Blender

Prep time: 30 m

I learned about the Fibonacci sequence in college. I read that the seeds of a sunflower, the spirals of a snail’s shell and even the scales of pineapple are almost always arranged in this sequence. Math in nature! Amazing! So I was just reading about sunflowers, their seeds and their uses on the internet. I came across sunflower seed butter and my interest was piqued! I straight away purchased a bag of raw and shelled sunflower seeds and we totally went wild experimenting with them.

First, we simply munched on them because they were so yummy. Then I roasted them in a pan, with some ghee and salt. They literally vanished right in front of my eyes!

I had missed a vitamin dose for my son. The lady there told me to give him vitamin-rich foods. If he is eating sunflower seeds, then I don’t have to worry about him getting vitamin deficiency.

Sunflower seeds are a nutrient powerhouse. They are rich in vitamins, minerals, proteins and essential fatty acids. Not only do they help control cell damage, and improve metabolism but also have a calming effect on the mind and body.

I finally decided to make the sun butter before we finish all the sunflower seeds. At our home, we love everything flavoured. So I decided to make sunflower seed butter with garlic and sunflower seed butter with sun-dried tomatoes. You can add any herbs that you like.


  • 1 cup Raw Sunflower Seeds
  • 1/4 cup of Sun-dried tomatoes
  • 1/4 Cup Olive Oil
  • 8-9 Cloves of Garlic 
  • 1 Teaspoon Lemon juice
  • 1 Handful of cleaned coriander
  • 2 Teaspoons Shivalik Pink Salt
  • 1/4 Cup Himalayan Apple Cider Vinegar


  1. For the sunflower seed and sun-dried tomato butter, roughly chop the sun-dried tomatoes. Soak in 2 tablespoons of olive oil overnight (or at least 1 hour before preparation).
  2. Add to a blender, 1/2 of the sunflower seeds, soaked sun-dried tomatoes (along with the oil), coriander, 1/2 teaspoon of salt and 4 garlic cloves.
  3. Blend for 30 seconds. Scrape down the sides and blend again. Keep doing this till you get a smooth, creamy butter.
    The tomatoes should be well ground or there’ll be chunks of them throughout. Add more salt if needed. Note 1: Garlic and coriander ground together smell awesome. Control the urge to eat it all right there!
    Note 2: If at all you are not getting a smooth butter, add 2 tablespoons of Apple Cider Vinegar at a time and blend.
  4. Now for the sunflower seed and garlic butter. Add the remaining sunflower seeds, garlic, lemon juice, 1/2 teaspoon of salt and 2 tablespoons of olive oil to a blender. (You can add some coriander here too.)
  5. Blend for 30 seconds. Scrape down the sides and blend again. Keep doing this till you get a smooth, creamy butter. (Refer to Note 2)
    (The lemon juice added so much tang to the sun butter. I now have to run and go make a second batch!)
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