Shelling Sunflower Seeds
Rarely do we see people in the United States cracking open sunflower seeds one at a time and snacking on them. The task proves to be too tedious in our busy world. An easier, more efficient method is to put a quantity of seeds into a large, plastic zip-lock bag, and use a rolling pin to break up the shells. Transfer the seeds to a large bowl filled with water and give them a vigorous stir. You'll notice that the kernels will sink to the bottom, while the shells float to the surface where they can be skimmed off. Then, spread the kernels out on an absorbent kitchen towel to dry.
Raw
The nice thing about sunflower seeds is that once they're shelled you don't have to do anything to them. You can even buy them already shelled, a real convenience.
Sprinkle them on your breakfast cereal of soaked oats and diced fruits.
Enhance a salad with a touch of crunch from a handful or two of sunflower seeds.
Add a handful to a fruit smoothie for added nutrition.
Garnish a raw soup with a sprinkle of sunflower seeds over the top just before serving.
Add them to your homemade trail mix of raw nuts, seeds, and diced dried fruits.
Add a little plastic baggie of sunflower seeds to kids' lunchboxes.
Combine sunflower seeds with pine nuts when making a pesto sauce.
Soak the sunflower seeds and prepare a seed pate in the food processor. Combine them with vegetables of choice and fresh herbs, a touch of lemon or lime juice, and season to taste.
Add sunflower seeds to a fruit and nut confection.
For the wild birds that visit your yard in the springtime, prepare a Birdie Trail Mix with sunflower seeds in the shell. Some birds love peanuts in the shell, so include a generous portion for them, and add some millet for the tiny birds. Include some dried currants, and the birdies will rejoice at the welcome meal you've provided.
Grind sunflower seeds in a nut mill and combine with rolled oats and chopped fresh herbs. Use this mixture to sprinkle over a tossed salad.
To create your own seasoning blend, toss raw sunflower seeds with sesame and flax seeds along with a little salt and your favorite herbs into the blender. Blend to a powdered consistency. Add cayenne pepper if you enjoy a spicy edge to your seasoning blend.
To make sunflower seeds more alkaline and enhance their digestibility, soak them overnight.
Toasting
Two methods of toasting sunflower seeds allow the cook to heighten the flavor of the seeds, adding a crunchy accent or flavorful garnish to a dish. Depending on time available, choose the quick toasting stove-top method or the slow oven-roasting technique.
Stove-top Method: Toss a handful or two of raw sunflower seeds into a dry non-stick skillet. Using high heat, stir continuously with a wooden spoon until seeds turn light golden brown, about 2 or 3 minutes. Watch them carefully to avoid burning. As soon as they begin to turn brown, turn off heat, and remove the seeds to a waiting dish to cool. Store in a tightly covered plastic container in the refrigerator.
Oven-roasting Method: Oven roasting permits the cook to toast a larger quantity of seeds at one time. Put a single layer of seeds on an ungreased baking sheet and roast at 300 F (Gas Mark 2) for 30 to 45 minutes, turning once or twice during roasting. Remove to a dish to cool. Store in a tightly covered plastic container in the refrigerator.
Toasted seeds add interesting texture to pasta dishes.
Sprinkle toasted seeds over salads.
Roasted vegetable salads come to life with a handful or two of toasted sunflower seeds.
Add a couple of handfuls of toasted sunflower seeds to cooked rice or grains.
Baking
When baking bread either the old-fashioned way or in a bread machine, add about 1/3 cup (80 ml) of sunflower seeds for a pleasantly nutty flavor.
Muffins are more enjoyable when the home chef adds special touches like sunflower seeds, either raw or toasted, that lend a pleasant texture.
Cookies are just made for crunchy add-ins like sunflower seeds.
Pancakes and waffles are a perfect medium to add an extra touch of health with 1/4 cup (60 ml) of sunflower seeds in the batter.
Homemade granola just begs for crunchy nutty additions like sunflower seeds.
Sprouting
Sunflower seeds are easy to sprout and offer many health benefits. Steve Meyerowitz, the Sproutman, says, "Sprouts are baby plants in their prime. At this stage of their growth, they have a greater concentration of proteins, vitamins and minerals, enzymes, RNA, DNA, bio-flavinoids, T-cells, etc., than at any other point in the plant's life--even when compared with the mature vegetable."
A wide mouth glass jar, a natural bamboo basket with shallow sides, a sprouting bag, or potting soil work well for sprouting sunflower seeds. Sprouting can be accomplished with the shells intact or with the shells removed. Delicious sunflower sprouts can be harvested in 8 to 12 days and stored in the refrigerator.
Shelled sunflower seeds can be soaked overnight in a bowl with water to cover. Next morning, drain off water, rinse the seeds, put them into a sprouting bag ideally made from linen, and sprout for two days at room temperature. The sprouting bag prevents the seeds from oxidizing and turning brown like cut up apples and pears. The sprout bag also keeps the sprouts perfectly moist while easily draining off excess liquid. Rinse the sprouts two or three times a day, and hang the bag over the faucet or lay on a dish drainer rack to drain. Refrigerate the sprouted seeds.
Sunflower seeds in the shell can also be sprouted. Though any untreated sunflower seeds will sprout, the small, black oil-sprouting grade will produce the best, most abundant results. The striped shell variety is a little more labor intensive because the shells have to be removed by hand after the seeds have sprouted.
Sprout Basket: Start by soaking about 6 tablespoons of the seeds overnight. If any seeds float, stir them into the water. Next day, drain off all the water and put the seeds into a loosely woven natural bamboo basket that has not been treated, painted, or coated with shellac. Create a loose tent with a plastic bag that is larger than the basket and can be zipped closed. Put the basket with the seeds inside the tent and zip closed. Remove and rinse about 3 times daily under a spray faucet and return to the tent. While light is important for developing the green leaves of the maturing sprouts, the seeds will do best with indirect light. In hot weather, it may be helpful to leave the end of the tent open for improved air circulation.
Sprouting Jar: Though a jar is not the best method for sprouting sunflower seeds, it does produce limited results. Sunflower sprouts do best when given the opportunity to grow tall, about 4 to 6-inches (10 to 15 cm) in height, and not be cramped into a jar that will inhibit their growth. When using a glass jar for sprouting, start by soaking the seeds overnight in the jar. Cover the top of the jar with cheesecloth secured with a rubber band. Next day, drain off water. Lay the jar on its side at an angle with the mouth of the jar resting lower to allow for drainage. Rinse sprouts 3 times a day, drain, and lay the jar on its side. There is no need to remove the cheesecloth to rinse the sprouts.
Soil-Sprouting: Purchase two aluminum foil pans, one about 9-inches by 13-inches (23 by 32.5 cm), the other a little larger to act as the drip pan. Use an ice pick or pointed nail to punch holes in the smaller pan. Then put a 1-inch (2.5 cm) layer of potting soil in the smaller pan. Soak the sunflower seeds with shells overnight, and drain the next morning. Arrange the seeds over the soil, cover with a layer of wet newspapers, and set the smaller pan into the larger one. Keep the newspapers moist, lifting each day to check the progress of the seeds. When you notice little sprouts emerging from the shells, remove the newspapers and provide plenty of light and warmth. Keep the soil moist. After several days you'll notice leaves begin to form at the tip of the sprout stem. Harvest your beautiful sprouts in about 10 to 14 days and enjoy them in salads and sandwiches.
Sunflower Oil
Because of its high vitamin E content, unprocessed sunflower oil has a low rancidity level, making it shelf stable and good for cooking. However, it is best used in its uncooked form to retain its valuable nutrients.
Light and delicate, sunflower oil is ideal for salad dressings. Sunflower oil also combines well with other robust flavored oils such as extra virgin olive oil.
When preparing an infused oil, use sunflower oil from the first pressing (usually stated on the label).
Easy infused oil: Fill an attractive glass bottle half full with fresh herbs, such as rosemary, tarragon, basil, or thyme. Add some spices such as peppercorns, ginger, fresh chiles, or paprika. Fill the bottle with sunflower oil, and allow herbs to infuse for about two weeks. Enjoy the flavored oil over salads.
Avoid infusing fresh garlic in oil that will be sitting out on the counter at room temperature. The result can cause botulism.
With a pleasant tang from the lemon juice, this easy blender salad dressing could become a favorite. It's quick to fix, enhances all varieties of greens, and stores well.
SUNFLOWER OIL AND LEMON DRESSING
1 t. salt
1/8 t. black pepper
1/2 t. dried oregano
1 large clove garlic, minced
1/4 C. (60 ml) raw sunflower seeds
1/2 C. (120 ml) sunflower seed oil
1/2 C. (120 ml) fresh lemon juice
1/2 C. (120 ml) water
1 T. balsamic vinegar
- Combine all ingredients in a blender and blend to a creamy consistency. Pour into a jar or salad dressing bottle and store in the refrigerator.
- Shake well before each use. Makes1 1/3 cups ((320 ml).
Even people who don't like to cook will find these easy preps a temptation to spread on bread, toast, or crackers. When served with raw or even steamed veggies, these tasty dips will provide a wholesome, nutritious meal. The great thing about these recipes is that they are perfect for any season--just vary the veggies you serve on the side.
SUNNY SEED DIP
1/2 C. (120 ml) raw sunflower seeds
1/4 t. salt
1/2 t. ground cumin
Pinch of cayenne pepper
1 T. apple cider vinegar
1/2 t. Bragg's Liquid Aminos
1/4 C. water
- Combine all ingredients in a food processor, and process until almost smooth and creamy. You may have to stop the machine several times to scrape down the sides and redistribute ingredients. .
- Transfer to a small serving bowl.
- Serve with a platter of carrot sticks, celery sticks, bell pepper strips, anise bulb sticks, cucumber sticks, turnip slices, kohlrabi slices, rutabaga slices, and cauliflower and broccoli florets enjoy a wholesome meal. Makes about 1 cup (240 ml).
WASABI SUNFLOWER SPREAD
1/2 C. (120 ml) raw sunflower seeds
1/2 t. salt
1/4 t. evaporated cane juice
1/4 + 1/8 t. wasabi paste
1 T. rice vinegar
3 T. water
1/2 t. Bragg's Liquid Aminos
- Combine all ingredients in a food processor and process until almost smooth and creamy. You may have to stop the machine several times to scrape down the sides and redistribute ingredients.
- Transfer to a small serving bowl and serve with whole grain bread or raw veggies. Makes about 1 cup (240 ml)
.