Carolyn Coffin Coaching

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Homemade Sunflower Seed Butter

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Sunflower Seed Butter

With peanut and tree nut allergies at an all time high, sunflower butter is a great school lunch-friendly alternative. Loaded with vitamin E, magnesium, and healthy fat, this easy-to-make homemade spread is more affordable than commercial varieties — and it tastes better too!

We absolutely love pairing sunflower butter with apple and banana slices, as well as using it in our favourite treat, Primal Poppers.

 

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Homemade Sunflower Seed Butter
Recipe type: Condiments/Dressings/Spreads
Prep time: 
Cook time: 
Total time: 
Serves: 1 cup
 
Ingredients
  • 2 cups sunflower seeds, toasted
  • 3 tbsp coconut oil, melted
  • 2 tbsp maple syrup
  • ½ tsp sea salt
Instructions
  1. Preheat oven to 325 F.
  2. Spread sunflower seeds into a thin layer on a parchment-lined baking sheet and toast them in the oven until turn lightly golden and have a nutty aroma, about 15 mins. You may want to stir them at ~10 mins to make sure they don't burn.
  3. Remove the toasted seeds from the oven and pour into a food processor with chopping blade in place.
  4. Turn on the food processor and notice how the seeds turn into a finely ground meal (1-2 mins), then a clumpy mess, then a smooth/creamy consistency, and finally a sticky ball. This whole process can take anywhere from 5-8 minutes.
  5. With the food processor running, pour in the melted coconut oil and maple syrup and let it keep running for 1-2 more minutes.
  6. Add the sea salt, and voila...you have delicious homemade sunflower seed butter.

 

 

Red Curry Coconut Dip

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Red Curry Coconut DipWhat’s not to love about a recipe with only two ingredients? Try this healthful and colourful dip in place of the traditional soybean oil-laden dressings in the middle of your next veggie tray.

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Red Curry Coconut Dip
Recipe type: Condiments/Dressings
Cuisine: Thai
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 1 cup coconut milk
  • 4 tbsp Thai red curry paste
Instructions
  1. Combine ingredients in sauce pan over medium heat, stirring constantly for 1-2 minutes.
  2. Turn heat down to simmer for 5-10 minutes or until sauce begins to thicken into a paste.
  3. Serve cold. Store chilled for up to several months.

 

 

Avocado Dijon Dressing

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Avocado Dijon DressingIf you’ve ever done your own fridge purge, you probably have a deeper understanding of just how many of our favourite dressings, condiments, and marinades contain substantial amounts of sugar and polyunsaturated oils – usually disguised under names such as soybean oil and canola oil, high fructose corn syrup, glucose-fructose, modified corn starch, xanthan gum.

Enter … homemade avocado dijon dressing! Enjoy this rich and tasty dressing on your favourite salads, sides, and poultry.

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Avocado Dijon Dressing
Recipe type: Dressing
Cuisine: Mexican
Prep time: 
Total time: 
Serves: 2 cups
 
Ingredients
  • ½ avocado pulp
  • ¼ cup Dijon mustard
  • 1 clove garlic, minced
  • 1 cup extra virgin olive oil
  • Sea salt and pepper to taste
Instructions
  1. Blend all ingredients except olive oil, sea salt and pepper in a food processor.
  2. With food processor still running, slowly pour in olive oil. And I mean very slowly (2-3 mins).
  3. Mix in sea salt and pepper to taste.

 

Taco Seasoning

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Taco SeasoningSuper tasty and way better for you than Old El Paso, this simple homemade taco seasoning is a hit with both the kids and adults at my house. We use it in tacos (obviously!), frittatas, and even chicken.

Note: I typically double or triple this recipe every time I make it (that’s how much of a favourite it is).

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Taco Seasoning
Recipe type: Condiments
Cuisine: Mexican
Prep time: 
Total time: 
Serves: ⅓ cup
 
Ingredients
  • 2-1/2 tbsp chili powder
  • 1-1/2 tbsp ground cumin
  • 1 tbsp sea salt
  • 1 tbsp dried oregano
Instructions
  1. Mix all of the ingredients together in a small bowl.
  2. Store in a jar in the pantry for up to 6 months.

 

Balsamic Vinaigrette

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Balsamic VinaigretteIt’s a borderline state of emergency in our household if there’s not a bottle of this homemade, healthy dressing on hand. We use it mostly on salads, but in a pinch it can make for quite a nice marinade or veggie dip. Enjoy!

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Balsamic Vinaigrette
Recipe type: Condiments/Dressings
Cuisine: Italian
Prep time: 
Total time: 
Serves: ¾ cup
 
Ingredients
  • ¼ cup balsamic vinegar
  • 1 Tbsp Dijon mustard
  • 1 Tbsp mayonnaise
  • 1 Tbsp Parmesan cheese
  • 1 tsp honey
  • ½ tsp each sea salt and pepper
  • ½ cup olive oil
Instructions
  1. In a food processor, mix all ingredients except olive oil.
  2. Once smooth, slowly add in olive oil.
  3. Serve atop your choice of salad. Keep refrigerated.