Once again, I’m copying Trader Joe’s. They have a peanut butter with flax and chia and it’s a fantastic way to get some extra nutrition into a picky eater. Here’s my school-safe version!
I have a confession to make: I go back and forth between caring A WHOLE LOT about M’s nutrition and then feeling like there are a million little struggles every day and I don’t want to add food to that list.
And he’s always been a contrarian with FOMO, which means he doesn’t love limits. The “perfect parent” voice in my head constantly beats me up about not being stricter. Don’t get me wrong, I say “no” to things 100 times a day and we obviously set lots of boundaries. But we’ve figured out that M does better when he has choice within those limits and that we have to say “yes” to some things or there will be a meltdown.
Anyway, part of M’s way of gaining control these days is that he has VERY strong opinions about food. What he loves one day, he hates the next. Peanut butter mixed into applesauce has been a constant and lately he’s been really into PB&J’s after watching this silly video.
BUT we can’t send any nuts to school, so sunflower seed butter it is. Unfortunately, a lot of the store-bought ones don’t taste great. I’ve made my own sunflower seed butter before and I do love this recipe. But if M’s eating this for at least one meal per day, I wanted to beef up the nutrition. And it tastes so good, he doesn’t complain!
A couple of notes about this nut butter:
When roasting the nuts, you want them to be mostly brown and golden rather than gray. But watch to make sure that they don’t burn! (See the photos above for a before and after.) Well-roasted seeds are much easier to process than ones that are still partly raw.
The grinding process takes a bit of patience. If you let the machine run, the seeds will come together into a paste. There are more detailed instructions for the individual grinding steps in the recipe below. Be sure to read the recipe before starting this butter.
Storage: I store this seed butter in the fridge because I’ve read that flax and chia (and seeds in general) tend to get rancid quickly when left vulnerable to moisture and heat in the cabinet). The cold tightens the butter considerably, but 20 seconds in the microwave makes the butter easily spreadable again.
Sunflower seed butter with flax and chia
Yield: 2-2¼ cups
Time: 30-35 minutes
3 cups raw sunflower seeds
4-6 Tbsp coconut oil, melted
2 Tbsp maple syrup
2 tsp vanilla extract
1 tsp cinnamon
1 tsp flaky sea salt
3 Tbsp each chia seeds
3 Tbsp whole flax seeds
Preheat the oven to 350. Spread the raw sunflower seeds out on a large sheet pan. Roast for 5 minutes and shake the tray. Roast for 2-3 minutes more, checking to make sure that the seeds don’t burn. When the seeds are uniformly more golden brown than gray, they’re ready for processing.
Add the roasted seeds to a large food processor and grind for 2 minutes. The seeds will break up and look very dry and like breadcrumbs.
Add 2 Tbsp of coconut oil and the maple syrup and process for 2 more minutes. At this stage, the seeds start coming together in a large slow-moving glacier of seed butter. Scrape down the sides and break up the glacier as necessary. It will still feel dry and crumbly when you break up the glacier.
Add the vanilla and cinnamon and process again, this time letting the machine run. Let it go for at least 3-4 minutes before adding more coconut oil as the heat of the processor and the continued grinding will start to make the butter smoother and wetter. The glacier of seed butter will still be forming, but will be spinning around the food processor much faster.
After that 3-4 minutes, and while the food processor is running, add the other 2-4 Tbsp of coconut oil to achieve a silky consistency. Don’t add more maple syrup or water because it will make the seed butter stick together and clump more instead of smoothing it out.
The whole process of grinding the seeds into a smooth butter usually takes between 15 and 20 minutes (including stopping add ingredients), so patience is key.
Transfer to a large bowl and stir in the sea salt, chia seeds and flax seeds and stir well.