• Tracey Raye

Selenium Butter

Updated: Jan 31, 2020

nut butter, Brazil nuts, Himalayan pink salt, sunflower seeds, black pepper corns

Selenium butter….!? What the heck is that?

Okay so technically you could call this a glorified recipe for brazil nut butter, but if you hear me out, you will discover that this little gem is so much more than a deliciously creamy, lightly peppered, nutty jar of deliciousness. For you see, it has a secret...selenium.

Selenium is an essential trace mineral important for keeping your brain sharp, immune system buzzing and your swimmers swimming (if you know what I mean…men?). On top of this it is absolutely vital for maintaining normal thyroid function – I'm talking to you ladies! I couldn't tell you how many women I come across with thyroid problems in clinic these days. Even though sub-optimal thyroid function can present itself in either gender, women tend to be particularly susceptible.

If your level of selenium is low, your thyroid is forced to work harder in order to make its hormones and your body will have a hell of a time changing those hormones into a form your cells can actually use. Considering that selenium is found mostly in foods like brazil nuts, oysters and organ meats – it's not too surprising that a large portion of us are lacking in this vital nutrient.

Honestly, simply adding 2-3 brazil nuts a day to your diet is enough to meet your selenium requirements. However, considering that many of us are peanut butter addicts these days, I figured a simple swap from peanut to brazil might be the slyest way of getting the good stuff into us without too much fuss. The idea of organ meat pate also crossed my mind, but then I realized how utterly gross that sounds...so I snapped out of it and grabbed my blender…

The addition of tahini and sunflower not only contributes to the flavour dimension, but also packs its own selenium punch, along with calcium, zinc and iron!


  • 2 cups brazil nuts, toasted

  • 1 tblsp coconut oil

  • 2 tblsps tahini

  • 1/4 cup sunflower seeds, toasted

  • salt & pepper to taste


  1. Add everything to your blender & whiz on low, gradually increasing the speed as the butter starts to come together.

*Please be sure to give your blender a break every minute or so...I nearly killed mine the first time I made homemade nut butter. So if you smell smoke, you've gone too far!

Note: you'll notice as I add to my recipe collection that coconut oil is present in all my nut butters. I do this as coconut oil is a very stable fat due to its unique medium-chain fatty acid status. Nuts are not so lucky and so are much more sensitive to damage via environmental factors. For this reason, I like to add a dollop of coconut oil so that I can rest easy in the knowledge that my little nut fats are wrapped in a nice envelope of coconut shield.

I love the flavour of pure coconut oil, but if you're not a fan you can now buy odourless coconut oil too!

I'm curious, what's your favourite fat?

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