I love nuts — peanuts, almonds, cashews, pistachios — they show up in many of my recipes. But I know not everyone can or wants to eat them. Living with a nut allergy is challenging: you not only miss certain foods, you also have to listen to other people talk about them nonstop. I get it — that must be frustrating.
Many who avoid nuts use seeds as a substitute. I enjoy seeds too — pumpkin seed butter is one of my favorites, second only to peanut and pistachio butter. I wasn’t impressed with sunflower butter the first time I tried it; using salted sunflower seeds made it overly salty. After experimenting, I found I prefer it with a little cinnamon and vanilla. To make your own, blend 2 cups of sunflower seeds with 1 tsp cinnamon and 1 tsp vanilla extract in a food processor for about five minutes to reach a smooth butter. For this recipe you can use homemade sunflower seed butter or store-bought; if you make it at home, omit the extra cinnamon and vanilla the recipe lists.
I also experimented by swapping cocoa for unsweetened carob powder. I tried carob chips years ago and liked their chocolate-like flavor with a slightly earthy, caramel note. Carob comes from the carob tree and is a legume. Besides its mild sweetness, carob offers nutritional benefits:
– Good source of fiber
– Contains B vitamins, vitamin A, and minerals like calcium, magnesium, and potassium
– Lower in calories and fat than chocolate in some comparisons
– Naturally caffeine-free
– Often requires less added sugar because it’s naturally sweeter
If you prefer chocolate, feel free to use cocoa powder instead. Whether you choose carob or cocoa, this is a simple, nut-free treat that many can enjoy.
Sunflower Butter Carob Bites
by The Healthy Maven
Prep Time: 15 mins
Keywords: no-bake dessert snack sugar-free nut-free gluten-free dairy-free carob
Ingredients (Yields: 12 balls)
- For the sunflower seed butter center:
- 1/2 cup unsalted sunflower seed butter
- 1/2 tsp cinnamon
- 2 T coconut flour
- 2 T applesauce
- 6 drops liquid stevia (adjust to taste)
- For the carob coating:
- 1/2 cup unsweetened carob powder (or cocoa powder)
- 4 T melted coconut oil
- 6–10 drops liquid stevia (adjust to taste)
Instructions
1. Combine the sunflower seed butter, cinnamon, coconut flour, applesauce, and stevia. Mix until smooth, then shape into 12 small balls. Set aside.
2. In a separate bowl, whisk together the carob powder (or cocoa), melted coconut oil, and stevia until smooth.
3. Dip each sunflower butter ball into the carob mixture to coat evenly.
4. Transfer coated balls to a parchment-lined plate or tray.
5. Freeze for at least 20 minutes to set.
6. Store the bites in the refrigerator or freezer.
Powered by Recipage
Do you have a nut allergy? How do you manage it? Have you tried carob?