gluten-free nut and seed butters paleo vegan

Maple Cinnamon Sunbutter

January 9, 2014

If you’ve ever been to Canada, then you know this country’s obsession with maple. The second you cross the border you are bombarded with all things maple. If you didn’t know any better you would think Canadians lived off a diet of maple cookies washed down with pure maple syrup. 

maple cinnamon sunbutterThough I can’t speak for all, many Canadians struggle with what it means to be a Canuck. Besides Celine Dion, hockey and definitely maple syrup we don’t have anything that stands out as distinctly Canadian. Okay, maybe poutine. As a result Canadians can be extremely pushy about their maple syrup. Unless you’re my roommate who insists on Aunt Jemima, you proudly eat the real stuff (I still love you Sab!).

maple cinnamon sunbutter 2Unlike most grade schoolers who go on field trips to the zoo or the acquiarium, Canadians visit The Sugar Shack where we stand in the freezing cold and witness the arduous task of making maple syrup. It’s sad to me that Canadians try so desperately to find an identity. What I love most about this country is how multicultural we are. This is especially true in Toronto where you are surrounded by an infinite number of languages and cultures. We should pride ourselves on the fact that everyone is different, rather than one cohesive personality.

Maple is pretty damn good, but Canadians are so much more than a sugary condiment! 

Maple Cinnamon Sunbutter

by The Healthy Maven

Prep Time: 10 mins

Keywords: blender raw dairy-free gluten-free vegan nut-free sunflower seeds

Ingredients (Yields: 1 cup)

  • 2 cups raw, unsalted sunflower seeds
  • 1 T coconut oil, melted
  • 1 T maple syrup
  • 1/2 tsp vanilla extract
  • 1.5 tsp ground cinnamon
  • 1/2 tsp sea salt


1. Add sunflower seeds to a food processor and process for 2 mins.

2. Add in coconut oil and maple syrup and continue processing until butter is smooth. May take several minutes. Scrape sides as necessary.

3. Add in vanilla, cinnamon and sea salt and process until well-combined.

4. Keep at room temperature for several weeks or longer in refrigerator (but will harden in fridge).

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Featured On: Wellness Weekend
maple cinnamon sunbutter 3

Have you ever been to Canada? Does your country have a national identity?



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  • Reply
    Elyse @ Lizzie Fit
    January 9, 2014 at 8:18 am

    Yay for fellow Canadians 🙂 Its true that we are always trying to make something our “National _____”, but the coolest thing about Canada is that we are so International. I have everything at home to make this sunbutter. I might go for it this weekend 🙂

    • Reply
      Davida @ The Healthy Maven
      January 12, 2014 at 10:13 pm

      Love how international we are! A friend was visiting me and pointed out how every single person looked different as we walked down the street. Very proud of our multiculturalism! Thanks for stopping by Elyse!

  • Reply
    kathy @ vodka and soda
    January 9, 2014 at 7:54 am

    so. i’m not a fan of maple syrup. never have been. same with poutine…i can’t bring myself to eat a bowl of yeast infection. i guess i’m not a real canadian then?

    Vodka and Soda

    • Reply
      Davida @ The Healthy Maven
      January 12, 2014 at 10:12 pm

      Thanks for tainting poutine for me ya bitch.

  • Reply
    Elise @
    January 9, 2014 at 7:41 am

    Love that this is simple but a way to switch up my peanut butter routine

  • Reply
    Amy @ Long Drive Journey
    January 9, 2014 at 7:39 am

    Girl, I am totally making this! I think it’s a nut butter (can I call it that if they are sunflower seeds?) that I would actually be able to eat! And it sounds so good! The one great thing about maple syrup in Canada is that everyone seemed to provide it for free! I was at brunch the other day and I was offered maple syrup for a $2 up charge. Say whaaat?

    • Reply
      Davida @ The Healthy Maven
      January 12, 2014 at 10:11 pm

      Nuh uh not cool! So happy you were able to try some true Canadian MS!

  • Reply
    January 9, 2014 at 7:14 am

    I haven’t been to Canada–but I hope to one day real soon! I love maple stuff…funny story: in high school for breakfast I used to be OBSESSED with that maple brown sugar flavored oatmeal. Well, let’s just say I used it so much that it stunk up my parents microwave and they ended up tossing it and getting a new one! all because of me. 🙂 haha!

    • Reply
      Davida @ The Healthy Maven
      January 12, 2014 at 10:09 pm

      ME TOOOOO! I used to turn down my mom’s homemade for the packaged stuff! So weird lol

  • Reply
    January 9, 2014 at 7:12 am

    I can’t argue with maple love! Especially in nut butters. Yum!

  • Reply
    taylor @ taylormade
    January 9, 2014 at 6:45 am

    one look at that ingredient list and I know I have to make this. so much deliciousness!!!

  • Reply
    Taylor @ FoodFaithFitness
    January 9, 2014 at 6:39 am

    I have a confession. I am Canadian and I don’t enjoy hockey and I am not overly fond of maple syrup. Terrible eh?
    How-ev-errrr, I may need to revisit that last thought for this maple cinnamon sunbutter! I have never made my own nut butter and have been wanting to try!

    • Reply
      Davida @ The Healthy Maven
      January 12, 2014 at 10:08 pm

      I forgive you! Well mostly for the hockey part because I could do without hockey, but maple??! Could never live without it!

  • Reply
    meredith @ The Cookie ChRUNicles
    January 9, 2014 at 6:27 am

    I love maple peanut butter (Mighty Maple from Peanut Butter & Co.) and I love hockey so maybe I should live in Canada. I have been to Toronto twice and loved it!

    • Reply
      Davida @ The Healthy Maven
      January 12, 2014 at 10:07 pm

      That PB is so good! One of my fav places in NYC…maybe we should switch places!

  • Reply
    D @ The Kosher Cave Girl
    January 9, 2014 at 6:24 am

    Mmmm. This looks so yummy! I would definitely stand outside the Sugar Shack to see how maple syrup is made over a school trip to the aquarium any day!

    • Reply
      Davida @ The Healthy Maven
      January 12, 2014 at 10:05 pm

      You would definitely have been the over eager kid eating all the maple syrup haha!

  • Reply
    Ksenija @ With An Open Mind
    January 9, 2014 at 6:16 am

    Maple and Cinnamon is such an awesome taste combination! But I am really not a fan of sun butter. Somehow it dries out my mouth and makes the experience a lot less enjoyable. Did you notice something like that or was there something wrong with my sunflower seeds?

    • Reply
      Davida @ The Healthy Maven
      January 12, 2014 at 10:04 pm

      I didn’t find that…it’s definitely earthy tasting and kind of grainy. It needs the coconut oil to make it more “butter” like and the maple for the sweetness. I’d say it’s an acquired taste!

  • Reply
    January 9, 2014 at 5:12 am

    I LOVE making my own nutbutter – thanks for that recipe!! I’m still awaiting my Ninja Blender though, let’s hope it arrives SOOOON!!
    I get you on the identity – if someone hears Switzerland, they start jodeling, speak of cows, richness, banks and cheese. At least we are also popular for chocolate – I like that one 🙂
    One of my best friends is Canadian and I’ve been to Vancouver once – but I definitely want to go back one day for longer!!

    • Reply
      Davida @ The Healthy Maven
      January 12, 2014 at 9:54 pm

      Will you let me know how the ninja is?? I’m in the market for a new blender and have been looking into a ninja! Thanks, love!

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