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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?


Meet the Maven

Hi! I'm Davida and welcome to my corner of the internet. I'm a wellness blogger, yoga teacher, certified herbalist, and green beauty lover.

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  1. I’m from Minnesota, close to Canada, and maple syrup is quite common there too. I remember my friends dad who used to make his own maple syrup, it was always fun to see the buckets hanging on the tree. This maple sun butter sounds good! I’m excited to start making nut butters once my vitamix arrives.

    1. The boy is from Minnesota and I was so surprised to see how similar MN is to Canada. You guys are basically Canadian! Or as I prefer, Canasotan πŸ˜‰

  2. So true on defining what is Canadian! I TA a class on Canadian culture and it always leads to interesting (and confused) discussions.

    Recipe looks awesome! Perfect to cross ‘make my own nut butter’ off my bucket list.

  3. You had me at maple! Can you believe I never really had the real stuff until a few months ago? I was one of the Aunt Jemima lovers until my mom shipped me her friend’s syrup straight from his maple tree…I will never go back now!

  4. I can’t say I enjoy sunbutter, but maybe I would like this with the maple flavor! I enjoy making homemade almond butter!

    1. I think almond butter is the food I make the most. I have a special recipe that I’ve actually thought about selling…instead I think I’ll just eat it straight from the jar.

  5. I also think of the word “Eh” when I think of Canada. If you say Eh sometimes I will love you even more than I already do because it’s a pretty adorable phrase! Haha. Love this idea, it takes maple nut butter to the next level and I think that it would complement the sunflower flavor very well.

    1. Funny story. I totally lived in denial of my “eh” until I moved to NYC and everyone commented on how Canadian I sounded and made fun of me when I said “eh” but when I’m in Canada everyone comments on how I sound American. I’m a lost soul!

  6. So I’m a terrible Canadian in the sense that I don’t like hockey, but poutine and maple syrup? Count me in. I finally switched off the no-sugar added stuff a few years ago in favour of real maple syrup, and I still consider it one of the best choices I ever made.
    Although I’ve yet to try sunbutter!

    1. Don’t like hockey either! I feel like liking maple syrup and poutine is far more important πŸ˜‰

  7. If this is as good as maple almond butter then I definitely want some! I’ve never been to Canada, sadly, but I’d love to go. I guess food-wise, the US national identity is burgers and fries!

    1. I do love me a good burger and a huge plate of fries! I think you need to come visit me Kelly πŸ™‚

  8. Yay for fellow Canadians πŸ™‚ 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 πŸ™‚

    1. 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!

  9. 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