7 Delicious Sunflower Seed Recipes

Beautiful sunflowers  give us an array of food from sunflower sprouts and buds to an abundance of tasty sunflower seeds. The whole flower and the seeds are very nutritious. So let’s make some tasty snacks and meals with them.

Buying the best sunflower seeds

Sunflower seeds come either shelled or unshelled. They are usually available in prepackaged or in bulk bins (make sure that the bins are covered and that the store has a good product turnover) as you want fresh seeds.

Unshelled seeds should not be broken or dirty and be firm and not limp.

Shelled seeds can easily go rancid so make sure they do not have a yellow color. If you are getting them from a bulk bin, smell them to find out if they are fresh.

Storing Sunflower Seeds

Sunflower seeds can easily go rancid because of their high fat content, so it’s best to store them in a jar with a lid in the refrigerator. It is possible to store them in the freezer since the cold temperature will not greatly affect their flavor or texture.

Ok, let’s start doing some fun things with these sunflower seeds. Here are seven of my recipes.

Sunflower seeds

Toasted Sunflower Seeds

Toasted Sunflower Seeds

I like to make lots of these and keep them around for sprinkling on salads, steamed vegetables or on a grain like brown rice or quinoa. This is very simple as long as you stir them consistently.

Ingredients:

2 cups sunflower seeds
Large frying pan
Big wooden spoon

Directions:

  1. Dry roast sunflower seeds in frying pan until golden brown.
  2. Stir continuously to avoid burning them.
  3. When the seeds start to brown turn the heat down to low, stirring them constantly until the majority of the seeds are a light to medium golden brown or to your preference.
  4. Remove pan from heat and take the seeds out right away to stop them from browning.

Healthy Carrot Salad with Black Currants and Sunflower Seeds

Healthy Carrot Salad with Black Currants and Sunflower Seeds

Healthy Carrot Salad with Black Currants and Sunflower Seeds

Ingredients:

3 carrots, grated
1/4 cup black currants
Few sprigs of cilantro, chopped
1/4 cup sunflower seeds, roasted
1 Tbsp sesame seeds, roasted

Directions:

  1. Put grated carrots into a wide salad bowl.
  2. Toss with salad dressing to taste.
  3. Sprinkle currants, cilantro, sunflower seeds and sesame seeds.
  4. Serve and enjoy.

Simple Nutritious Spinach Salad with Sunflower Seeds

Simple Nutritious Spinach Salad with Sunflower Seeds

Simple, Nutritious Spinach Salad with Sunflower Seeds

With only 2 main ingredients, this is a fast salad to make.

Ingredients:

2 handfuls baby spinach
1/4 cup toasted sunflower seeds
Lemon/olive oil salad dressing

Directions:

  1. Put spinach on a plate.
  2. Mix in salad dressing.
  3. Sprinkle sunflower seeds.
  4. Serve and enjoy.

Yummy Green Salad with Sunflower Seeds

Yummy Green Salad with Sunflower Seeds

Yummy Green Salad with Sunflower Seeds

Ingredients:

1/2 head romaine lettuce, chopped
2 handfuls baby spinach
1 orange, peeled and sliced
1 small cucumber, chopped
1/2 cup toasted sunflower seeds
Lemon/olive oil salad dressing

Directions:

  1. Mix lettuce, spinach, orange and cucumber in a salad bowl.
  2. Toss with salad dressing to taste.
  3. Sprinkle sunflower seeds.
  4. Serve and enjoy.

Raw Trail Mix Snack

Raw Trail Mix Snack

Raw Trail Mix Snack

Most trail mixes have unhealthy ingredients in them (sugar-coated dried fruit) and are not very digestible.  All the ingredients are healthy and made to be digestible.

Ingredients:

When buying the raisins, make sure they do not have added sugar and are preservative free (no sulphites, sulphites or sulphur dioxide).

1 cup raisins
1 cup sunflower seeds
1/2 cup pumpkin seeds
1/2 cup cashews
1/2 cup almonds
1/2 cup peanuts

Directions:

  1. Simply mix nuts, seeds and raisins.
  2. Store in air tight container.

Millet & Buckwheat with Sunflower Seeds

This is a favorite recipe of mine as it is very yummy and mostly alkaline. The buckwheat with its full flavor enhances the very light flavor of the millet.

Ingredients:

1/4 cup sunflower seeds
3/4 cup millet
1/4 cup buckwheat
1/2 tsp. sea salt
2 1/2 cups water

Directions:

  1. Dry sauté sunflowers seeds in a pan with a tight fitting lid.
  2. Add buckwheat and millet after a few minutes.
  3. Sauté until golden brown.
  4. Add sea salt and water.
  5. Bring to a boil and cover with a tight lid.
  6. Simmer until all the water is absorbed – approximately 40 minutes.

Fancy Sunflower Seed Cookies – Gluten Free

Fancy Sunflower Seed Cookies – Gluten Free

Fancy Sunflower Seed Cookies – Gluten Free

These cookies are delicious and healthy too! Often cookies are made with lots of butter, white flour and white sugar. I have developed them with healthy ingredients and no starch.  Makes 28 – 30 cookies

Ingredients:

2/3 cup virgin coconut oil, melted*
1/2 cup coconut or palm sugar, ground finely
1/4 tsp stevia, light liquid
2 tbsp golden flax meal
1/4 cup warm water
2/3 cup brown rice flour
1/3 cup rolled oats
2 tsp baking powder
1/2 tsp salt
1 tsp vanilla
2/3 cup sunflower seeds
1/2 cup pumpkin seeds
1/3 cup almonds
1/2 cup raisins, unsulfured, unsweetened

Directions:

  1. Preheat oven to 325 degrees Fahrenheit
  2. Add warm water to flax meal in a small bowl and mix; let sit 5 minutes.
  3. Combine coconut oil, sugar, vanilla, stevia and salt until creamy.
  4. Add flax meal mixture to coconut oil mixture and mix well.
  5. Then mix in brown rice flour and baking powder.
  6. Mix in oatmeal, fruit, seeds and nuts.
  7. Make little one inch mounds, place on a coconut greased baking sheet and flatten each one.
  8. Bake for 10 to 15 minutes.
  9. Take out of the oven and let cool before removing from the pan.

*Melt coconut oil on very low heat.

 

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