2016 · Good Food · How to...?

How to ….?

Did you also grow up eating peanut butter sandwiches? Of course, after going gluten-free, I could no longer enjoy my childhood favourite.  That was until I started to bake my own bread, and could once again enjoy not only peanut butter on gluten-free bread, but also other toppings, just like ‘normal’ people.

I also started to make my own nut and seed butters. That way, I get to control which ingredients are added, don’t add preservatives, and can play around with flavour combinations too.

Have you ever made your own nut or seed butter?  Which is your favourite?

(feel free to leave a comment below)

How to ….?

Make Sunbutter

(naturally gluten-free, egg free, wheat free, sugar free, oat free, nut free, soy free)

This hand-made Sunbutter is delicious when spread on bread;  added to smoothies or eaten as a dip with fresh vegetables or crackers.

Spread sunflower seeds out onto wax paper and then roast in an oven


NOTE:  quantities will vary depending on how much sunbutter you are making

  • 1 cup of Sunflower seeds
  • 1 tablespoon of honey
  • 1 teaspoon of sea salt
  • 2 tablespoons of sunflower oil


  1. Preheat oven to 150C
  2. Place sunflower seeds onto wax paper in an ovenproof dish
  3. Roast in the oven, for about 20 minutes, until lightly browned (watch carefully to ensure that the sunflower seeds do not burn)
  4. Carefully remove from the oven and cool
  5. Place roasted sunflower seeds into a blender/food processor and pulse
  6. When the sunflower seeds are starting to break up, they will be very thick and this is the stage when you will add the liquid
  7. Add a tablespoon of sunflower oil and continue to pulse
  8. As the sunbutter is thickening, and becoming smooth, gradually add the honey and remainder of oil (you may wish to add less oil)
  9. Once the sunbutter is smoother and more liquid, add the sea salt and pulse until well blended
  10. Remove from the blender/food processor and place into an airtight container. Store in the refrigerator.






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