Category Archives: Budget-Friendly

Dijon and Honey Pork Chops

Let me start by saying this could possibly be the easiest pork chop recipe ever.

Seriously.

Historically, I haven’t been much for pork chops. Growing up, they tended to be tough (sorry, Mom!), and even as I became an adult and started cooking for myself, I found it difficult to make tender chops. I did find over time that certain techniques (like brining) yielded delicious chops. Carol over at Simply…Gluten-Free has shared a maple-brined pork chop recipe that is divine. For a long while, that has been my go-to for successful pork chops.

Until a few weeks ago, that is. You see, while brining isn’t all that time-intensive or difficult, you have to remember to actually do it in advance. I’m typically a great meal planner and keep a pretty good routine for dinners from night to night. It keeps me sane. But sometimes, life gets in the way. I’m caught at work, or am not at home the night before to make a brine, or it’s otherwise been a hectic, crazy week. It’s then that I don’t look ahead to the following day. I forget to take meat out to thaw, and so am instead quick-thawing in a sink full of water, hoping I can have dinner on the table in a reasonable amount of time. Such was the case with some pork chops. So I thawed them out, and decided to wing it.

I seasoned the chops and decided to sear them in a cast-iron skillet using the same method I use for both steak and my lamb chops, since that method takes all of about 10 minutes to make. I admit – I was slightly doubtful that we would have anything but tough chops that night. But I went with it, being careful not to overcook them. As they started in the pan, the idea of a quick sauce came to mind. I quickly mixed together dijon mustard and honey, and once they went into the oven, brushed some onto the chops.

After a quick little rest and a visit onto our plates, what resulted was a small miracle. These chops were tender, moist, and delightful! The honey and dijon glaze perfectly complimented the flavor of the pork without overwhelming it. I typically plan for leftovers, but there were none – my husband and I both ate more than our fair share. If it was polite to lick our plates clean, we totally would have.

Of course, just to be sure it wasn’t a fluke (or a particularly excellent set of chops), I tried this once again last week with a leaner chop. Again, success.

So while most of the time, preparedness is key to a good meal in our home, this time, winging it served me well. This will definitely be a repeat in our home – I hope in yours as well!

Print Recipe

Dijon and Honey Pork Chops (gluten-free, dairy-free)

1 lb pork chops, about 1-inch thick

Salt, pepper and your favorite herb seasoning blend (I currently adore Bragg’s Sea Kelp Delight) to taste

3 T honey

3 T Dijon mustard

Preheat oven to 400 degrees. Pat the chops dry with a paper towel and season on both sides with salt, pepper, and herb seasoning. In a small bowl, stir together the honey and mustard until blended.

Heat a cast iron skillet to medium-high heat. Add the chops to the skillet and allow to sear for a minute or until brown. Flip to the other side and brush with a bit of the honey and mustard blend. Place in the oven.

Bake for 5 minutes, turning the chops halfway through and brushing with more of the honey and mustard blend. Remove from the oven and place on a plate (don’t leave in the hot skillet, or they’ll continue to cook!) to rest for 3-4 minutes, brushing with any remaining sauce.

Serves 3-4.

What are some of your favorite quick, healthy meal ideas? Share at Udi’s Gluten-Free Living Community!

This post is linked to 5-Ingredient Mondays over at The Daily Dietribe and Slightly Indulgent Tuesdays over at Simply Sugar and Gluten-Free.

posted on Monday, January 28th, 2013 by altawrites Posted in Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Main Dishes,Paleo/Primal,Pork,Quick and Easy,Refined Sugar-Free 15 Comments

Beet and Parsnip Soup with Cashew Cream

Sometimes, the universe has a way of allowing the stars to align. Like when you walk into a store to realize that your favorite sweater you’ve been longing for is on sale 50% off. Or as you’re leaving late in the morning on your daily commute to the office, but for once, the traffic is going smoothly, and you make it on time to your oh-so-important meeting with the boss. Or when, almost as a sudden image, a mere flash of clarity in your mind, the idea for this soup appears in your head, and the next thing you know, you realize you have all of the ingredients available to make it. Beets, beef stock, parsnips, and just enough cashews to make a delicious cream for garnish.

And when you make it, first allowing the beets and parsnips to roast, putting off the sweet scent of caramelizing sugars throughout the house, then simmering until everything is tender and merry, and finally, tasting a spoonful, you know. It’s as if it was meant to be.

Okay, maybe that’s a little too poetic for a soup from humble beets and parsnips, two of the ugliest winter vegetables of the world, but just look at it. With a little love and a quick puree, homely root vegetables become silky and vibrant. That color alone is enough to chase any winter blues away. Perhaps it’s a bit soon to be thinking of Valentine’s Day meal ideas, but this could be a perfect simple dish to share with a fellow beet-lover. (Or possibly even convert a former beet-hater?)

This soup is easily adaptable. I think that’s the general nature and beauty of most soups – that you can add, change, and omit ingredients to your liking. Want to make this vegan? Just substitute the lard and beef broth for olive oil and vegetable broth – it will be just as lovely. I also think it would be delicious with even more parsnips, but it’s entirely up to you. Whatever you do, be sure to give this a try. It won’t disappoint.

Print Recipe

Beet and Parsnip Soup (gluten-free, dairy-free, soy-free, vegan-adaptable)

1 lb beets, peeled and cut into chunks

3-4 parsnips, peeled and cut into chunks

3 T melted lard (made from pastured pork fat – here’s a tutorial on how to render lard) or olive oil, separated

1/2 of a large yellow onion, chopped

2 pieces green garlic, chopped (or 4 garlic cloves)

3-4 sprigs fresh thyme

2 bay leaves

8 allspice berries

1/2 t fennel seeds

2 c beef stock (homemade is best - here’s a tutorial on how to make beef stock), or vegetable stock for vegan

1-2 c vegetable stock (again, homemade is best)

Salt and pepper to taste

Chopped parsley and Cashew Cream (below), for garnish

Preheat the oven to 400 degrees. Line a baking sheet with parchment paper. Toss the beets and parsnips with 2 tablespoons of the lard and season with a bit of salt. Roast for 30 minutes.

Meanwhile, heat the remaining tablespoon of lard in a stockpot over medium heat. Saute onions and garlic for 5 minutes, stirring, until softened. Tie the thyme, bay leaves, allspice berries, and fennel in a piece of muslin to make a bag. Toss the bag along with the beef and vegetable stock into the stockpot. Allow to simmer on low heat until the beets and parsnips are ready, and then add the beets and parsnips to the soup. Allow to simmer for 30 minutes.

Remove the muslin bag from the pot, and then remove from heat for a minute or two. Pour the soup into a blender (or use a stick/handheld blender) and puree until smooth. Return to the pot and add salt and pepper to taste. Serve, garnished with parsley and cashew cream.

Serves 4-6.

Cashew Cream (gluten-free, soy-free, vegan)

1 c raw cashews, soaked in water for a few hours

1/3-1/2 c filtered water

juice of 1 large lemon

About 1/2 t of salt (to taste)

Drain the soaked cashews and place in a high-powered blender along with 1/4 cup of the water, the lemon juice, and the salt. Blend on a medium-low speed, stopping to scrape down the sides, until smooth. Add additional water as needed to thin the cream just enough so that it can be drizzled over the soup. Store remainder, refrigerated, for 3-4 days.

This post is linked to Slightly Indulgent Tuesdays at Simply Sugar and Gluten-Free.

posted on Monday, January 21st, 2013 by altawrites Posted in Appetizers,Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Main Dishes,Paleo/Primal,Refined Sugar-Free,Soups 7 Comments

Curry-Roasted Kabocha Squash with Rosemary

It’s already starting. That itch, that impatience…you know, the kind that comes with this time of year. I’m already missing farm-fresh produce. I’m thankful that I live far enough south so that there are some things that grow through the winter. I have kale, cilantro, and oregano that are doing well in my garden, and of course the sage and rosemary that double as decorative landscaping in the front flower beds are handy to have around. But I miss the farmer’s market. I miss the bounty of vegetables. I miss having so much in my CSA share from week to week that I have to become extremely creative in my attempts to use it all. I still have a bit in the freezer from the summer – some green beans and some blueberries – but mostly, I’m stuck with grocery store wares. (I do have to say, however, that Greenling helps tremendously with ensuring I get some fresh goods this time of year!)

So I’m making do with what I can find, and this time of year, it’s winter squash. It’s a good thing there are countless varieties, and I am quite enamored with most all of them. Especially kabocha. It’s definitely not a pretty squash – green and bumpy. Getting a knife into it is tricky, as it’s quite hard when raw. But it’s worth it, because when roasted, its flesh is sweeter and creamier than the best butternut or pumpkin. It’s velvety and sumptuous, and is amazing in pies, baked goods, risottos, or simply roasted.

This time around, I opted to cut wedges of a kabocha squash I’d picked up and roast them. Rubbed down with a bit of coconut oil, fresh rosemary, and Madras curry powder, the squash was popped into the oven, and an easy 30 minutes later, it was perfectly creamy with caramelized edges. I won’t lie – I had more than my fair share with dinner, and enjoyed leftovers with breakfast the following morning. And now, writing about it makes me wish I had more.

Let’s just say, this squash has a way of reminding me to appreciate all the seasons, even the ones without tons of readily available greens.

Print Recipe

Curry-Roasted Kabocha Squash with Rosemary (gluten-free, vegan, refined sugar-free)

1/2 large Kabocha squash, cut into 1 1/2-inch thick wedges

3 T coconut oil, melted

1 T Madras curry powder

1 T coconut palm sugar

1 T rosemary needles, chopped

salt and pepper to taste

Preheat oven to 425 degrees. Line a baking sheet with parchment paper or foil for easy cleanup. Rub down the squash wedges with coconut oil, and then rub curry powder, rosemary, coconut palm sugar, salt and pepper all over.

Roast for 30 minutes, flipping the wedges over halfway though. Remove and serve.

Serves 4-6.

posted on Monday, January 14th, 2013 by altawrites Posted in Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Paleo/Primal,Quick and Easy,Refined Sugar-Free,Vegan,Vegetables,Vegetarian 10 Comments

Gluten-Free Holiday Progressive Dinner: Garlic-Roasted Mushrooms with Herbs

Update: This giveaway is now closed. The winner is Gail, who said she loved making chicken stir-fry over buckwheat noodles as her 30-minute meal. Seems a lot of people love buckwheat noodles, as I saw those were mentioned several times! Anyway, congratulations, Gail!

Today is Day 3 of the Gluten-Free Holiday Progressive Dinner! If you missed Days 1 and 2, visit Daily Bites for some delicious Figgy Cocoa Wedges and Cook It Allergy Free for an amazing four-ingredient appetizers, such as Pear and Arugula Stuffed Proscuitto Cups with Balsamic Drizzle or Bacon Wrapped Dates Stuffed with Chopped Pistachios and Chives!

I’m sharing with you a super-easy, allergy-friendly, crowd-pleasing side dish that is definitely more than the sum of its parts. That seems to be the way with a good mushroom dish, in my opinion. Sure, it’s an unassuming gray little thing going in, but magic happens in the oven. The mushroom surrenders in the heat, releasing meaty, rich flavors and a sumptuous bite. Tossed with a healthy dose of garlic and a few herbs, these babies are happy alongside a turkey, Christmas goose, ham, prime rib, or even as part of a vegetarian holiday feast. Personally, I could eat the entire batch and not feel ashamed. They’re that good.

But my favorite part is that they are stupid easy. In fact, you can toss the mushrooms with garlic and herbs ahead of time, and just put them in the oven while you finish other dishes for your meal. They’ll happily cook away with no fussing, and are ready in 20 minutes. For me, simple dishes like this are the key to a successful holiday meal, when I have so many other balls in the air. A word of advice though – you might want to double the recipe, as they’re likely to disappear quickly.

Before I share the recipe with you, however, I have to tell you about the book I’m giving away today! Cybele Pascal, author of The Allergen-Free Baker’s Handbook, has recently published another amazing book, Allergy-Free and Easy Cooking: 30 Minute Meals Without Gluten, Wheat, Dairy, Eggs, Soy, Peanuts, Tree Nuts, Fish, Shellfish, and Sesame. When you have food allergies, celiac disease, or intolerances, especially when you have more than one, simplicity in your meals is key! This book can be a life-saver for busy weeknights. (In fact, it’s going on my Amazon Wish List!) I’m giving away a copy to a lucky reader, hoping that this will make for a lovely holiday gift for you or someone special!

To enter for your chance to win a copy, please leave me a comment below telling me your favorite 30-minute meal. Best of luck! The giveaway is open to U.S. and Canadian residents ages 18 and over, and will end at midnight Tuesday night, December 18th, 2012.

And now, the mushroom recipe you’ve been waiting for!

Print Recipe

Garlic Roasted Mushrooms with Herbs (gluten-free, grain-free, vegan, sugar-free)

1 lb fresh crimini mushrooms

4 garlic cloves, minced

¼ c extra virgin olive oil

2 T balsamic vinegar

1 t fresh thyme leaves

Salt and pepper to taste

¼ c fresh flat-leaf parsley, chopped

Preheat oven to 425 degrees and line a rimmed baking sheet with parchment or foil. Toss the mushrooms with the garlic, olive oil, balsamic vinegar, thyme, salt and pepper. Roast until the mushrooms are juicy – about 20 minutes.

Remove from the oven and toss with the parsley while still warm.

(hint: to streamline your meal, you can prepare this recipe up to the point where you would put it in the oven, and instead refrigerate for a few hours. Then, when it’s time, just pop in the oven as directed.)

Serves 4.

posted on Wednesday, December 12th, 2012 by altawrites Posted in Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Quick and Easy,Refined Sugar-Free,Vegan,Vegetables,Vegetarian 33 Comments

Buckwheat & Hemp “No-Oatmeal” Raisin Cookies

For the past month (okay, nearly two months now, but who’s counting?), I’ve been playing around with this new Erewhon cereal. Back when I attended the Gluten and Allergen-Free Expo in Dallas in September, I had the pleasure of meeting Anneleis. We’ve “known” each other online from past Attune Foods events and the like, but it’s always wonderful to meet someone face-to-face. Anneleis gave me a box of their newest cereal, Buckwheat & Hemp, to try out. I was excited. While I rarely eat cereal, I do enjoy the Erewhon gluten-free varieties.

This cereal is heartier than any of the others I’ve tried. The flakes are crunchy and light, but manage to hold up quite nicely in my almond milk. They remind me of a version of Grape Nuts and Raisin Bran flakes, if that makes sense. I loved to munch on a few flakes at a time just on their own, and actually enjoyed a few little bowls of them with almond milk, but eventually knew I should bake something before I went through the entire box.

Of course, I gravitated towards cookies. They are my sweet treat of choice, after all, and I find them easier to bake than many other things. One of my childhood favorites was the oatmeal raisin cookie. I loved its chewy texture and hearty flavor, and the sweetness wasn’t overpowering like other cookie varieties. My Mom often would make a batch for us to pack in our lunch for school, and they were a definite way to put a smile on my face. Of course, nowadays, I rarely eat oats, as they aren’t easy on my tummy, so oatmeal raisin cookies are generally out. I opted to try to recreate a new version of this childhood favorite with my newest favorite cereal instead.

What resulted was a chewy, subtly nutty and hearty cookie, studded with raisins and tasting lightly of cinnamon. I could hardly stay away from them, and I must confess – I had more than one. They would definitely be welcome as a lunchbox treat, or in the afternoon with a little glass of almond milk.

Now, if I could just get out to the store to find some more Buckwheat & Hemp cereal. I’m out.

Print Recipe

Buckwheat & Hemp “No-Oatmeal” Raisin Cookies (gluten-free, dairy-free)

2 eggs

1 c almond butter

1 c coconut palm sugar

1/2 t baking soda

1/2 t cinnamon

1/2 t vanilla extract

1 c raisins

1 1/2 c Buckwheat & Hemp cereal

Preheat oven to 350 degrees. In a large bowl, whisk the eggs. Stir in the almond butter, coconut sugar, baking soda, cinnamon, and vanilla until a uniform dough forms. Stir in the raisins and cereal. Scoop into mounds about 1 1/2 inches in diameter and place 2-3 inches apart on a parchment-lined baking sheet. Bake for 10-12 minutes or until golden at the edges. Remove and allow to cool for a few minutes on the baking sheet before removing and placing on a rack to cool completely.

Makes 1 1/2 dozen.

What is your favorite type of cookie? Share at Udi’s Gluten-Free Living Community! We’re always looking for inspiration (and cookie recipes!)

posted on Tuesday, October 30th, 2012 by altawrites Posted in Baked goods,Budget-Friendly,Dairy-Free,Desserts,Gluten-Free,Kid-Friendly,Quick and Easy,Refined Sugar-Free 6 Comments

3 Tips For Healthy Eating While Traveling

Have trouble figuring out how to maintain a safe, gluten-free/dairy-free diet when you’re on the road or out of town? Today over at The Balanced Platter I’m sharing tips for healthy gluten-free, dairy-free eating while traveling. Head on over and check it out!

posted on Tuesday, October 9th, 2012 by altawrites Posted in Budget-Friendly,Dairy-Free,Gluten-Free No Comments

Dijon Brussels Sprouts with Proscuitto

When it gets cooler, I start to crave cooler-weather vegetables. Usually that means pumpkin and winter squashes, but brussels sprouts are also on that list. It might sound somewhat odd, but they remind me of Thanksgiving. It seems as though often someone brings brussels sprouts for Thanksgiving dinner, and while they’re often looked over, as people tend to gravitate towards the turkey, stuffing, mashed potatoes, and pie, I love them. When I found a nice healthy stalk at our brand-new Trader Joe’s and knew I just had to have them.

During the week, I tend to take a minimalist approach to vegetables. They’re often simply steamed, with a sprinkling of salt and pepper. But this time, I wanted a little more. With minimal additional effort – some proscuitto, dijon mustard and a touch of honey - these brussel sprouts were transformed into a comforting, satisfying little side dish that still retained its freshness and vibrancy. And honestly, with proscuitto, dijon, and honey, how can you go wrong?

And I can’t promise anything, but telling your brussels sprouts-hating husband/wife/kids that there is proscuitto in here might just change their mind!

Print Recipe

Dijon Brussels Sprouts with Proscuitto (gluten-free, dairy-free)

1 stalk brussels sprouts (or about 4-5 cups worth)

1 t olive oil

1/2 oz proscuitto, chopped

1 T dijon mustard

1 t honey

salt and pepper to taste

Place the brussels sprouts in a pot fitted with a steamer insert (or in a steamer basket) and steam until bright green and just tender enough to be pierced by a fork, about 5-7 minutes. Remove and set aside.

Empty the pot and dry it out (or get another medium saucepan or skillet) and add oil. Heat over medium heat and add proscuitto. Cook proscuitto, stirring, for a minute or two or until crispy. Add back the brussel sprouts and stir. Lower the heat to low and add dijon mustard and honey. Stir to coat completely, and season with salt and pepper to taste.

Serves 4-6.

Interested in learning more about traveling while gluten-free? Join us in a Live Chat on Thursday, October 4, 2012 at 9PM EDT at Udi’s Gluten-Free Living Community to discuss tips on successful gluten-free travel!

posted on Wednesday, October 3rd, 2012 by altawrites Posted in Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Paleo/Primal,Quick and Easy,Refined Sugar-Free,Side Dishes,Vegetables 6 Comments

BELA Sardines: Sardine And Wilted Mustard Greens Salad (And A Giveaway!)

This giveaway is now closed. Renata, commenter #3, is the winner of the gift box of BELA sardines! Congratulations, Renata!

An alternative title to this post could be “How To Make A Healthy Meal in 10 Minutes Or Less.” Because truly, this meal took about 5 minutes to make. That’s it. It’s a perfect mix of nutrient-rich vegetables and quality protein, not to mention the excellent dose of omega-3 fatty acids and calcium. The fact that the colors and flavors are so vibrant certainly doesn’t hurt matters either. It’s pleasing to the eyes and the taste buds!

This dish originated from a combination of sources. One, it was late and I didn’t have much time to prepare a meal. Two, I was about to head out of town, and didn’t have much in the way of groceries, save a few veggies (These gorgeous purple mustard greens, and a tomato) I needed to use up from my CSA share before I left. Three, I was contacted several weeks back and was asked to review these BELA Sardines. So I took this as an opportunity to compose a healthy, quick meal, and it turned out to be quite the success.

I opted to cook the mustard greens slightly to temper their spice. This left them with plenty of peppery bite, which played well with the briny capers, the sweet tomato and onion, and the bright and fresh lemon and basil. Of course, the sardines truly were the star of the show. I used the ones lightly smoked in tomato sauce (in keeping with the Mediterranean-style theme), and the slightly smoky flavor was intensely satisfying! I’d definitely make this quickie meal again.

I’m sure that many of you reading this post are stuck on the whole “sardine” thing. It seems a lot of people are turned off by the little fishes in a can. I’m here to tell you – the BELA sardines are quality stuff. If you are a sardine newbie, or if you’ve previously tried them and didn’t like them, try these. They’re fresh-tasting, and they offer several flavors (like tomato sauce or lemon) that can help ease you into the world of sardines.

After all, sardines are so good for you. They’re high in omega-3 fatty acids, vitamin D, vitamin B12, calcium, and are a great lean source of protein. Since they are a smaller fish, they’re more sustainable, and they are also lower in mercury and other contaminants. They’re also much less expensive than other omega-3-rich fish such as salmon and tuna. I love to keep a few cans stashed in my pantry for quick meals like this, or for when I’m packing my lunch at the last possible second. It gives me peace of mind knowing I have something on hand when I’m rushed that nourishes my body, rather than the typical junk food that’s so easy to reach for.

Would you be interested in winning a sampler pack of BELA Sardines? Yes? Well, today is your lucky day! I’m giving away a pack of assorted flavors to one of my readers! All you have to do is leave me a comment below telling me how you’d like to enjoy your sardines.

One winner will be chosen at random at the close of the contest, which will end at 11:59PM Saturday, October 6, 2012. Winner must be at least 18 years of age.

And now, onto the “Healthy Meal In 10 Minutes or Less” recipe!

Print Recipe

Sardine and Wilted Mustard Greens Salad (gluten-free, dairy-free, paleo)

1 t olive oil

1 bunch mustard greens (I used these purple mustard greens, which are a tad milder than regular), chopped if desired

1/4 c thinly sliced red onion

1 t capers

Salt and pepper to taste

1 small tomato, cut into wedges

Juice of 1/2 lemon

1/2 tin BELA sardines in tomato sauce

1 T chopped fresh basil

In a large skillet, add the olive oil and heat over medium heat. Add the mustard greens, onion, and capers and saute for 2-3 minutes, or just until the greens have wilted. Season with salt and pepper. Remove from skillet and set on plate. Top with tomato and sprinkle with lemon juice. Top with sardines and garnish with basil.

Serves 1.

What are some ways you make sure you get your dairy-free calcium? Join in the conversation over at Udi’s Gluten-Free Living Community!

posted on Tuesday, October 2nd, 2012 by altawrites Posted in Appetizers,Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Main Dishes,Paleo/Primal,Quick and Easy,Refined Sugar-Free,Salads,Seafood,Vegetables 16 Comments

How To Make Sunflower Seed Butter

Are there members of your family that must be peanut-free? Many people and families are peanut-free due to allergies, health concerns, or even because the kids have a peanut-free or nut-free school. For many, this means no peanut butter cookies, no PB&J, no peanut butter and apples. I don’t know about you, but those types of foods were an integral part of my childhood, and I’m a bit of a peanut butter fiend. I’d hate to deprive anyone else of that salty-sweet, creamy, stick-to-the-roof-of-your-mouth goodness.

So what’s a peanut-free person to do? There are soynut butters out there, but many people also avoid soy. You can buy commercial sunflower seed butter, and I have done so before (it’s pretty darn delicious), but it does contain sugar. Also, it’s not always easily found if your grocery options are somewhat limited, unless you order online. So why not make it yourself?

I promise, it’s easy!

In fact, I find making all sorts of seed and nut butters pretty easy, and I make a lot of different ones myself. The food processor does all the hard work, and besides, I can then control the sweetness and salt levels – a great thing, in my opinion. It’s also generally less expensive than buying a jar of the already-made stuff.

The same is true of this sunflower seed butter. The organic, raw sunflower seeds I used for my sunbutter cost me less than $3/lb. A jar at the store, which is usually around a pound, typically costs around $6. Once you start making this yourself, I’m sure you’ll agree it’s worth a few little steps. Besides, you’ll be on your way to sunflower seed butter cookies, using sunflower seed butter in a yummy peanut-free dip for satay, or even in a peanut-free “PB&J” vegan ice cream. Or just on a spoon, straight from the jar. Your choice. I won’t judge.

First, you start with 3 cups of raw sunflower seeds (don’t buy the already roasted ones, as a lot of the moisture is already gone from them and your ”butter” will be mealy or grainy – trust me, I’ve made that mistake). Toss them into a skillet (I prefer my cast-iron skillet, but any skillet will do) and toast over medium heat, moving them around often so they don’t burn. You’ll do this for 5-10 minutes, or until the sunflower seeds show some toasting. Don’t over-toast – if they look similar to this, you’re good. (Over-toasting will also cause that mealy texture in your final product)

Then throw your sunflower seeds, plus about 1/2 – 3/4 teaspoon of salt, into the bowl of a food processor fitted with a steel blade.

(See all those scratches on my food processor? That’s a sign of true love – love between a girl and her food processor. We’ve been through a lot together.)

Put the lid on your food processor and turn it on. At this point, you will be processing until it becomes sunflower seed butter. Of course, saying that sounds easy, but truth is, many people worry that they’ve done something wrong at some point in this process, because it just seems to take SO long. You’ll be processing for almost 10 minutes.

In case you want to peek at it throughout the process to be sure it’s all going well, in the first minute or so, your sunflower seeds will turn into a fine meal.

Keep going.

A few more minutes will pass, and you’ll see the “meal” climb up the sides of the processor. Eventually, the oils will release from the seeds, and your “meal” will start to clump to one side of the processor.

Keep going. Just leave that clump there. Eventually, enough oils will release that it will spread itself back out. Don’t add any oil at this point, or it will never become smooth.

Soon, you’ll hear the food processor become quieter, and everything will spread out and start to look like a real sunflower seed butter. Like this.

Now, if you desire, you can add sweetener and oils. I personally only add about a tablespoon of oil (usually olive or coconut – olive makes it more spreadable at cooler temperatures, as coconut oil is solid at room temperature, but I love the flavor of coconut oil), but it’s up to you how spreadable you want your butter. You can also add a tablespoon or two of sugar, honey, agave nectar, maple syrup, or whatever sweetener you choose. Or you can choose to omit sweeteners entirely. Up to you.

Then continue to process for another minute or so, until everything is completely smooth. Then scrape your sunflower seed butter into your desired container (I prefer glass jars – I have a ton of them) and store in the refrigerator.

That’s it! See, that wasn’t so hard, was it? Hooray for a quick, inexpensive, healthy alternative to peanut butter!

Print Recipe

Sunflower Seed Butter (gluten-free, vegan)

3 c raw sunflower seeds

1/2-3/4 t kosher salt

1 T oil of choice (olive oil or coconut oil are my favorites)

1-2 T sweetener of choice (sugar, honey, agave nectar, maple syrup are all good here)

Toast the sunflower seeds in a large skillet over medium heat for 5-10 minutes, stirring frequently, until lightly toasted. Place sunflower seeds and salt into the bowl of a food processor fitted with a steel blade. Process into a smooth, spreadable butter – this takes about 10 minutes. Add oil and sweeteners as desired and process again until smooth.

Makes about 2 cups.

This post is linked to 5-Ingredient Mondays over at The Daily Dietribe.

posted on Monday, September 24th, 2012 by altawrites Posted in Baked goods,breakfast,Budget-Friendly,Dairy-Free,Gluten-Free,Grain-Free,Healthy Meals,Kid-Friendly,Paleo/Primal,Quick and Easy,Refined Sugar-Free,Vegan,Vegetarian 14 Comments

Make-Ahead Slow Cooker Apple Cranberry Oatmeal

I’m sharing a recipe for make-ahead slow cooker apple cranberry oatmeal over at The Balanced Platter today! If you need a quick-and-easy solution to breakfast, head on over there to check it out!