Sun butter

2 Comments

Nut-free option

I am one of those unfortunate people that is allergic to not only peanuts but also tree nuts. When it comes to food options, not having nuts on the menu can be challenging at times, and frustrated at others. There are so many foods I would love to try or eat regularly but won’t get the chance thanks to nuts. Not eating nuts doesn’t have to be the end of the world; there are always replacements and alternatives that mean you can have a nut-free option. This recipe is my attempt to create a nut-free version of a usually nut packed recipe.

My version of peanut butter

I often feel a little cheated when it comes to nuts; because of them there is a huge amount of foods I don’t get to eat, and nut butters are on the list. As nut allergies are common alternatives are available but not always well known. Sun butter is a nice alternative as sunflower seeds have a slightly nutty taste and are packed with nice fats. The downside is that it can be hard to find and much more expensive than the nut versions. 

Make your own

If you are like us and you try to avoid mass-produced processed foods, the best option is to make your own. When you make your own, you get to control which ingredients you use and how much or how sweet you want it to be. Once you have a go at making your own and you realise how easy it is you will never go back to store-bought again. After a little trial and error, I came up with this recipe. This sun butter is simple to make, easy to store and can be used in lots of different ways.

Sun butter recipe 

Ingredients

  • 1 cup sunflower seeds
  • 2 tbsp. oil
  • 1 tsp. salt
Lightly toast the sunflower seeds
Lightly toast the sunflower seeds
Process the seeds until they become a little powdery, this takes about a minute
Process the seeds until they become a little powdery, this takes about a minute
Process the seeds until they become a little powdery, this takes about a minute
Process the seeds until they become a little powdery, this takes about a minute
If you have used a spice mill move the seed powder to a food processor.
If you have used a spice mill move the seed powder to a food processor.
Continue to blend the seeds
Continue to blend the seeds
Continue to blend the seeds
Continue to blend the seeds
Scraping the sides of the processor down when needed.
Add the oil part way through processing and continue blendingAdd the oil part way through processing and continue blending
It takes about 15 minutes to get to a buttery consistency
It takes about 15 minutes to get to a buttery consistency
Sun butter ready for the fridge
Sun butter ready for the fridge

Sun butter

  • Servings: 30
  • Rating: ★★★★★
  • Print

This homemade sunflower seed butter is my perfect alternative to peanut butter



Credit: Cath @ easycleaneats

Ingredients

  • 1 cup sunflower seeds
  • 2 tbsp. oil
  • 1 tsp. salt

Directions

    . Lightly toast the sunflower seeds over a medium heat for about 5 minutes.
  1. Remove seeds from the heat and place them in a food processor or spice mill some with salt.
  2. Process the seeds until they become a little powdery, this takes about a minute.
  3. If you have used a spice mill move the seed powder to a food processor.
  4. Continue to blend the seeds, scraping the sides of the processor down when needed.
  5. Add the oil part way through processing and continue blending.
  6. It takes about 15 minutes to get to a buttery consistency.
  7. Depending on if you want chunky or smooth you may need to add more oil or blend a little longer

Nutrition

Per Serving: 50 calories; 4 g fat; 2.5 g carbohydrates; 2 g protein

Equipment 

  • Frying pan
  • Spatula
  • Food processor
  • Jar

Try this with

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.

Fried potatoes

Leave a comment

Revisiting family favourites

I’ve been revisiting recipes that have been some of my old school recipes and family favourites that were our staples when we got started as clean eaters. I first posted this recipe in 2015, at that time, the kids were fussy, vegetables had to be hidden and disguised, and there was no potential for intense flavours or spice. 

Times (thankfully) have changed, the kids have grown (like man-sized grown), and they now enjoy a wide range of foods. Things like vegetables are enjoyed, spice and chilli are consumed without complaint, and new ingredients are tried without tantrums. As the kids have grown my recipes have changes organically to meet their palates and preferences, I’ve updated this recipe because of that, but fear not, all I have done is make it a little bit better.

Fried potatoes and black coffee for breakfast
Fried potatoes and black coffee for breakfast

In a small town not so far away

One of my favourite things about living in New Zealand is the road trips we get to go on and the fantastic places we discover along the way. On our first road trip to the Coromandel, we made a pit stop in the tiny town of Thames for some breakfast. While driving up and down, we came across a great place called Café Melbourne. Tucked away down the main street, it is in this funky looking building that is old on the inside and industrial on the inside. They had great coffee, a fantastic menu and a beautiful little courtyard to sit and enjoy the sunshine. We were spoiled for choice with the menu; in the end, I ordered their Fried potatoes. I loved their fried potatoes so much I decided to I would make my own version when we got home.

Fried potatoes recipe

Fried potato ingredients
Fried potato ingredients

Ingredients

  • 1 chorizo sausage diced
  • 250g sweet potatoes diced
  • 150g cherry tomatoes halved
  • 4 eggs, poached
  • 250g rocket
  • 1 tbsp. Coconut oil
  • Chipotle salsa

Fried potatoes

  • Servings: 2
  • Rating: ★★★★★
  • Print

Spicy sweet potatoes with perfectly poached eggs to make a perfect brunch.



Credit: Cath @ easycleaneats

Ingredients

  • 1 chorizo sausage diced
  • 250g sweet potatoes diced
  • 150g cherry tomatoes halved
  • 4 eggs, poached
  • 250g rocket
  • 1 tbsp. Coconut oil
  • Chipotle salsa

Directions

  1. Over a medium heat melt the coconut oil in a large frying pan, add the sweet potatoes to the pan and fry them off until they soften.
  2. When the sweet potatoes start to brown on the edges add the chorizo to the pan, cook it for about 10 minutes.
  3. While the sausage is cooking off, bring a pan of water to the boil for the poached eggs, when the water is at a rolling boil turn off the heat and crack in the eggs.
  4. When the sausage and potato are cooked serve, them with the fresh Rocket leaves, tomatoes and chipotle salsa on the side, top the potato and sausage mix with the poached eggs.

Nutrition

Per Serving: 456 calories; 25 g fat; 32 g carbohydrates; 23 g protein

Equipment

  • Frying pan x2
  • Wooden spoon
  • Slotted spoon
  • Scales
  • Measuring spoons
  • Knife
  • Chopping board

Nutritional disclaimer

Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.