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Sunflower Butter Bran Muffins

September 24, 2012

I don't receive negative email very often, but last week I received a doozy. A mom who is new to weelicious and has a child with severe nut allergies said she was disappointed with weelicious' over reliance on nut butters in school lunch. I don't feel that I've ever aggressively promoted nut butters (in fact I go to great lengths to try and offer substitution ideas and even dedicated a section of the website to nut, dairy, and egg-free recipes), but because they're inexpensive, have a long shelf life, are a great source of protein, and loved by most kids, they can be a life saver for parents.

Coincidentally, the very same day I received the email from the concerned mother, I was informed that there was a child in one of my children's classes with a severe peanut allergy. In light of these two events I wanted to understand more about the subject of nut allergies. The first thing I learned was the difference between airborne and non-airborne nut allergies. Children with an airborne nut allergy can get extremely sick from just being in the proximity of a peanut. Children with non-airborne nut allergies are generally OK to sit next to a child with nuts in their lunch, but could have an averse reaction if they ingest them. Non-airborne allergies get even trickier since nut butters can easily smear on a table or spread to common classroom objects via sticky fingers and if a child with a nut allergy accidentally ingests nuts by touching something contaminated and putting their fingers in their mouth, they could become ill or worse. What you realize very quickly, is that whether airborne or not, the risk of a child getting sick is almost equal.

The good news for parents of children with nut allergies (as well as parents of non-allergic children in nut-free schools) is that many seeds -- sunflower, pumpkin, sesame, and flax among them -- are fantastic, high in protein substitutions for nut-free classrooms and can be used in most recipes calling for nut butters. I've used sunflower butter for years in recipes like World's Greatest PB&J, PB&J yogurt and Banana Dog Bites.

These Sunflower Butter Bran Muffins are packed with tons of fiber and are protein-rich to keep kids sated during the day. And since sunflower butter tastes very similar to peanut butter, most kids won't be able to tell the difference. That's good news for everyone in the classroom!

Sunflower Butter Bran Muffins  (makes 12 muffins)

  • Prep Time:10 minutes,
  • Cook Time: 20 minutes,
  • Total Time: 30 minutes,

Ingredients

  • 2 1/2 cups bran flakes
  • 1 1/4 cups milk
  • 1 cup all purpose flour
  • 1/2 cup brown sugar
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 1 large egg
  • 1/3 cup oil
  • 1/2 cup sunflower butter
  • 1/2 cup mini chocolate chips or chopped dried fruit, optional

Preparation

  1. 1. Preheat the oven to 400 degrees.
  2. 2. In a bowl, combine the bran flakes and milk and let sit for 5 minutes. Whisk in the egg, oil and sunflower butter.
  3. 3. In a separate bowl, mix together the flour, sugar, baking powder and salt.
  4. 4. Mix the dry ingredients into the wet ingredients until just combined. Fold in the mini chocolate chips, if desired.
  5. 5. Bake for 20 minutes, or until a wooden toothpick inserted in the center comes out clean.

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Comments






  1. Amy

    February 22, 2013 at 1:09 am

    !

  2. Kalee Gilbert

    October 20, 2012 at 12:42 am

    Use almond milk instead of soy milk, because soy has alot of phytoESTROGENS in them:(

  3. Diana

    September 28, 2012 at 6:36 pm

    Forgot to ask – is there a decent substitute for milk – will soy milk suffice or will that ruin the texture (plain soy milk?)?

    • catherine

      September 28, 2012 at 7:11 pm

      soy or almond milk should work just fine in these!

  4. EB

    September 27, 2012 at 9:58 pm

    I love your blog and I have two very allergic little boys. I just wanted to put out there that it is possible for kids to be allergic to sunflower butter too. When we were first diagnosed, we tried sunbutter as an alternative to nut butters, and our son had an anaphylactic reaction. Come to find out after more testing- he’s actually allergic to sunflower seeds as well. Oops! Hopefully no one else has experienced that.

    Would love more nut free ones but it’s your blog and I don’t think everyone else has to adjust to our personal reality. It’s my responsibility to make things work for my kids. Thank you for all the awesome recipes!

  5. Julie

    September 27, 2012 at 2:25 pm

    These sound fantastic! I use sun butter quite a bit as my son has a nut allergy (although he apparently is tired of it lately, but I still sneak it into recipes like I will with this one!) I agree that using a nut-free butter like sun or soy butter is an easy swap for nut butters and you can then make the recipe work for people with nut allergies.

    However, I want to point out for everyone who may use seeds as a replacement for nuts in a nut-free classroom or school, to be sure and read all ingredients on the package. I have picked up packages of sunflower seeds to find that they have been roasted in some type of nut oil, and then they are no longer nut-free! I do not think I have come across any sun butters made with nut oils, but you just never know.

  6. Emily

    September 27, 2012 at 8:18 am

    Made these along with breakfast this morning and they turned out great! My kids had FOUR mini muffins each!!! (my kids are picky picky eaters so this was a breakthrough!!!). Thank you so much! They had great flavour and were moist.

  7. Elana Stein

    September 27, 2012 at 12:29 am

    My son is allergic to both peanuts and almonds, so I love all of the nut free recipes you have, but also that you also offer suggestions for non nut-butters in so many of your recipes (and even when you don’t say “sunflower seed butter” as an option, it is such a staple in my house as a replacement for nut butters that I use it anyway.

    In the last week alone I have tried fruit and seed bars (my new favorite on-the-go breakfast), oatmeal chocolate chip bars (my 4-yr old daughter’s new favorite snack), and tonight I baked both vegan chocolate chip cookies (with my friend’s son in mind who is allergic to eggs) and fruit and oat bars from my new Weelicious cookbook. I know my kids are going to go gaga over the bars when they come downstairs tomorrow morning!

    I just want to say that I think what you are doing is amazing and I have enjoyed trying out every Weelicious recipe that I have made so far….and I can’t wait to try new ones!

    I am sure the mom that wrote the negative email will soon come to realize how diverse the recipes are that you make and how food-allergy-aware your recipes are.

  8. Linda

    September 26, 2012 at 11:30 pm

    Catherine, I have been a fan of your site for quite a few years. I love your recipes, as do my children. I have a preschooler with severe peanut and nut allergies and understand the art of substitution. I commend you for your sensitivity and understanding.

    I feel for the mother that was compelled to e-mail you her concerns. Although her message may have been jumbled through her choice of words, she at least took the time to contact you. Many people would move on if a site did not fit their needs. That, in my mind, is an opportunity lost. An opportunity for you to gain another loyal follower. An opportunity for that individual to learn and grow from your understanding and guidance. Thank you for not allowing that opportunity to slip away. Just one more reason I visit your site daily.

  9. Shana Berger

    September 26, 2012 at 8:58 pm

    What would happen if I wanted to throw in a banana? Is that possible?

    • catherine

      September 27, 2012 at 1:20 pm

      I think that would be okay!

  10. Diana

    September 26, 2012 at 6:53 pm

    What kind of oil should be used? Vegetable oil, Olive oil, Canola oil?

    • catherine

      September 26, 2012 at 7:01 pm

      I use canola oil. You could also use vegetable oil or coconut oil. The coconut oil will give it a different flavor!

  11. Alicia

    September 26, 2012 at 6:25 pm

    I noticed the recipe calls for 1 tablespoon of baking powder. Is that a typo? It seems like a lot – maybe should read 1 teaspoon? Thanks!

  12. Lisa | With Style and Grace

    September 25, 2012 at 9:19 pm

    Thanks for the info on nut allergies – didn’t realize there were different types! I’ve actually never tried nut butter, but thinking I should give it a try now.

  13. Christine

    September 25, 2012 at 6:14 am

    I’ve just started thinking about what my daughter could bring when it’s her turn to be snack helper at preschool – it’s a peanut/nut free school – and this sounds like the perfect thing! I’m excited to try them. – they look delicious! One question – if I wanted to use a mini muffin tin, would I cook them for the same amount of time?

    • catherine

      September 25, 2012 at 11:42 am

      Check them after about 12 minutes!

      • Christine

        September 25, 2012 at 12:50 pm

        Thanks! I’m excited to try them!

  14. Jeanne Delano

    September 24, 2012 at 10:52 pm

    And now I know what to bring to play group. Thank you, yet again. :) Just received the cook book, btw. Love. It.

  15. Janis

    September 24, 2012 at 7:56 pm

    I just made these tonight and they’re delicious, super moist with great flavor! I had never had sunflower butter before tonight, it’s so good!

  16. Carolyn

    September 24, 2012 at 7:28 pm

    Can I use all bran instead of flakes?

  17. Alison

    September 24, 2012 at 4:04 pm

    Is Sunflower Seed Butter something you should buy organic, or is conventional fairly free of pesticides?

  18. Alyson

    September 24, 2012 at 3:23 pm

    Catherine, I think you do an awesome job of recommending alternates for most of your recipes. Frankly, if people suspect allergies, they can very well do research on their own and find alternates just as easily. My son has a nut allergy, the only safe nut for us is almond. The only thing I might add here is that using Sunbutter as a substitute in recipes that contain Baking Soda and/or Baking Powder can turn them green as they cool. I have first hand experience and almost dumped a batch of cookies out of concern. No worries, it is the chlorogenic acid contained in the seed (instead of the plant) that creates the reaction.! Thanks for the delicious recipes, my family truly appreciates it!

  19. Jennifer

    September 24, 2012 at 3:10 pm

    Catherine, I have been a weelicious devotee for a few years now AND have a child with severe tree nut allergies. I have never ever felt it was your responsibility to accommodate all the different food allergies out there. In fact, you have been MORE than sensitive regarding food allergies and have offered substitutions where applicable. You cannot expect to make everyone happy all the time. I have always thought it my responsibility to find suitable substitutions for your various meals, sauces, etc. that call for nuts/nutbutters, NOT yours! On that note, however, THANK YOU for taking the time to post this recipe and the notes that go along with it regarding the peanut/tree nut allergy epidemic. You are so kind and that was not something you HAD to do, but chose to do it! Thank you, you have been life-changing for my family in the kitchen.

  20. Janis

    September 24, 2012 at 3:07 pm

    instead of bran flakes cereal could you use all bran cereal? would that work?

    • catherine

      September 24, 2012 at 7:20 pm

      Hmm I’m not sure, but it’s worth a shot! You might need to soak that a little longer to get it soft enough!

  21. Sara G.

    September 24, 2012 at 2:09 pm

    Oh Catherine! Weelicious is so great! And you, my dear, must have the patience of an angel. As a reader, I sometimes get annoyed just reading the 20 million questions people have about substitutions and such… as though it’s your responsibility to make sure everyone in the whole wide world can eat the recipes. I don’t know how you manage. I could never do what you do and deal with all the comments. You do a great job and it does happen that the recipe that you post is not suitable for my family, then, I just skip over it and come back the next day! You provide so much variety! Thanks for all you do.

  22. Dorothy

    September 24, 2012 at 1:49 pm

    I agree with most of the other comments, it is not your responsibility to cater to every single individual who comes on this site. You clearly have a passion for trying to be inclusive as much as possible, and moms of children who have food allergies have to learn to adapt recipes for their kids. 9 out of 10 recipes I use come from your site, you are inspirational, wonderful and amazing! I do feel for parents of children who have nut allergies, but am confident that because they love their kids they will do everything possible to adapt the way they cook, eat, and live for the betterment of their children (the way most parents do, regardless of allergies). On another note, can I substitute unprocessed bran for the bran flakes? I would never eat bran flakes as a cereal but I use unprocessed bran in a lot of muffin recipes.

    • catherine

      September 24, 2012 at 2:17 pm

      The way the bran flakes work in this recipe is they soak up the milk and make for a moist muffin. I did try this exact recipe with unprocessed bran, and although it was delicious, the muffins were very crumbly.

  23. Cassandra

    September 24, 2012 at 1:10 pm

    Catherine please realize there are a ton of us who love your blog, recipes and passion for getting kids to eat healthy foods. I feel your site is a wonderful inspiration and I am lucky to have two boys with no food allergies. I swear every recipe I read you are always leaving suggestions on how to go dairy free, egg free, etc. In an age where almost everyone has a blog there must be sites dedicated to nut free recipes, there is no reason to complain about your site.

  24. Katie at Mom's Kitchen Handbook

    September 24, 2012 at 1:00 pm

    The nut issue is such a tricky one. I feel compassion for moms who have the terrible worry of a serious allergy…but think you are so right in pointing out the myriad options in terms of seed butters. This recipe looks terrific.

  25. natalie

    September 24, 2012 at 12:59 pm

    I agree, Catherine, I’ve been reading Weelicious since my now 3-year old was starting his ‘solids’ at 6 months and I was frantically scouring the web trying to find how to make my own baby purees that were a bit more exciting than just mashed peas! Several years later, I also have a 15 month old and your site is the first one to turn to when I need to find healthy meals and snacks for both a young and older toddler! I can’t count how many times I have used your recipes for playgroups and have had friends ask me to email it around later. I also credit your site for actually teaching me about substitutes! I now have a pantry stocked full of wheat bran, spelt flour, pepitas, honey, maple syrup, sunflower seed butter and coconut flakes because of you! You aren’t a healh professional claiming that every recipe is safe for every child, you are doing what is healthy and fun for your kids and have a passion for sharing it w/ others. If they are too PB-based, then it’s our responsibility to find that substitute and I find the Weelicious community really gracious in sharing ideas! Thank you for all you do!