Low FODMAP Sunflower Seed Butter
Low FODMAP Sunflower Seed Butter
This thick and creamy low FODMAP sunflower seed butter can be a great alternative to peanut butter, especially if you have a nut allergy. I love having my sunflower seed butter on rice cakes or in low FODMAP smoothies. The low FODMAP serving is 1 tablespoon.
Note on sunflower seeds: If you are in the first phase of the low FODMAP diet, then limit your serving to 1 tablespoon of homemade sunflower seed butter. Larger servings will contain higher levels of FODMAPs.
Ingredients
Make gluten free(1 tbsp per serve)
Sunflower Seed Butter
raw, hulled sunflower seeds
Gluten Free
pure maple syrup
FODMAP
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- Preheat the oven to 190ºC (375ºF) bake function. Line a roasting tray with baking paper. Pour in the hulled sunflower seeds and spread them evenly on the tray. Roast for 15 to 20 minutes, until lightly golden and fragrant. Don't forget to stir them every five minutes to make sure they toast evenly.
- Let the seeds cool for a few minutes and then transfer them to the food processor (use the blade attachment). The processing stage will take between 15 to 20 minutes, depending on how grunty your food processor is.
- Process the seeds on high for about 2 minutes (your seeds should now look like coarse sand).
- Process again for another few minutes and the sunflower seeds will look like wet, lumpy sand (not appetising at all but it will get better!).
- Patience is key here.... continuing processing the sunflower seed butter for another few minutes.... it will start looking like cement and will be starting to stick to the sides and bottom of the food processor. Scrape down the sides with a spatula before you continue processing.
- Continue processing.... your butter will start looking like rocks and cement (this means the magic is about to happen).
- During the next 3 minute processing stage you will need to stop your food processor every 30 seconds to break down the large lumps (this will help stop your food processor from overheating).
- Your nut butter should now look like a soft sticky lump. Continue processing for another 5 minutes until it goes smooth and creamy.
- Mix in the coconut oil (soften it first), olive oil, maple syrup and salt. Process for another minute.
- Transfer to a clean, air tight, glass jar. Enjoy!
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Hannah Hunter (RD)
Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopkin... Read more
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