Nut-free sunflower butter chocolate cups

Peanut butter cups are a Halloween favourite, but they’re off-limits for many kids with peanut allergies and for nut-free classrooms. These swap in sunflower seed butter and dark chocolate. You control the sweetness, and kids can do most of the spooning.

Steps

1. Line a muffin tin with paper or silicone liners.
2. Melt the chocolate and coconut oil in a microwave-safe bowl in 30-second bursts, stirring after each one, until just smooth. Or melt it in a heatproof bowl set over a pot of barely simmering water. Go slowly; chocolate burns easily.
3. Spoon about 2 teaspoons of chocolate into each regular liner (1 teaspoon for minis) and tilt or use the back of the spoon to coat the bottom and a little way up the sides. Chill for 10 minutes to set.
4. Meanwhile, stir the sunflower seed butter, maple syrup or honey and salt together in a small bowl. If it’s too runny to hold a shape, chill it for a few minutes.
5. Drop about 2 teaspoons of filling into the centre of each chocolate base (1 teaspoon for minis). Press it flat with a damp fingertip, leaving a little gap around the edge.
6. Spoon the rest of the chocolate over the top so it covers the filling and reaches the edges. Tap the tin on the counter to smooth the tops.
7. Chill for at least 30 minutes, until firm. Peel off the liners to serve.

Tips

• No allergy at home? Use the same amount of natural creamy peanut butter or almond butter. Just don’t send those versions to a nut-free school or party.
• Stiffer filling, neater cups. Stirred natural seed butters can be loose. A tablespoon of oat flour or coconut flour mixed into the filling makes it easier to shape.
• Darker chocolate, less sugar. A higher cocoa percentage generally means less sugar. Check the nutrition label on the bag you buy, as brands vary.
• Topping ideas: a few flakes of sea salt, a sprinkle of pumpkin seeds (for older kids) or freeze-dried raspberries.
• Storage: keep them in a sealed container in the fridge for up to a week, or freeze for longer. They soften at room temperature.

Good to know

• These are still chocolate treats with sugar in them. They’re a homemade swap for candy, not a health food. See our healthy dessert swaps for more ideas.
• Nut-free depends on your labels. Sunflower seed butters and chocolate chips can be made on shared equipment with peanuts, tree nuts or milk. Read the allergen and “may contain” statement on every package each time you buy, as recipes and facilities can change. If you’re cooking for a child with a severe allergy, check with their family first.
• Nut-free doesn’t mean safe for every allergy. Ask a child’s family before sharing homemade treats.
• Don’t give honey to babies under 1 year old; it can carry the bacteria that cause infant botulism. Use maple syrup instead.
• Health guidance warns that thick spoonfuls of peanut butter can stick in a young child’s throat, and it makes sense to treat thick seed butters the same way. For toddlers and preschoolers, cut cups into small pieces and supervise.

Need store-bought options for a nut-free party? See the best nut-free Halloween candy. More recipes: make-it-at-home.

Sources

• Preventing choking in small children, HealthLink BC
• Preventing botulism, CDC