Sunflowers are not just beautiful flowers to admire, their seeds also pack a nutritional punch and can be used in a variety of culinary creations. Whether you're looking for a healthy snack, a crunchy addition to your salad, or a unique ingredient to elevate your main course, sunflower seeds offer a versatile and delicious option. From classic roasted sunflower seeds to creative recipes like sunflower seed butter, pesto, and even sunflower seed flour, this article explores the many ways to incorporate this versatile ingredient into your cooking.
Let's cook with our recipes!
BROCCOLI SALAD WITH RED GRAPES, BACON, AND SUNFLOWER SEEDS
Try a flavor from the beaches of the eastern shore. This refreshing yet hearty family recipe has been adopted into the families of all of our friends. We never steam a bushel of crabs without having a huge bowl of this salad and corn on the cob on the table. This dish is simply mandatory at every BBQ, potluck or pitch-in event. Give it a try!
Provided by Coastal Roots
Categories Salad Vegetable Salad Recipes Broccoli Salad Recipes
Time 2h30m
Yield 8
Number Of Ingredients 9
Steps:
- Place bacon in a large skillet and cook over medium-high heat, turning occasionally, until evenly browned, about 10 minutes. Drain bacon slices on paper towels. Crumble 7 slices of bacon; mix with sunflower seeds in a resealable bag.
- Combine broccoli, onion, and grapes in a bowl.
- Crumble the remaining bacon slice. Whisk mayonnaise, vinegar, sugar, and black pepper together in a bowl; fold in the 1 slice crumbled bacon. Pour dressing over broccoli mixture; toss to coat evenly. Cover bowl with plastic wrap and refrigerate for flavors to blend, about 2 hours.
- Sprinkle bacon-sunflower seed mixture over salad before serving; mix well.
Nutrition Facts : Calories 326.7 calories, Carbohydrate 12.5 g, Cholesterol 20.5 mg, Fat 29 g, Fiber 2 g, Protein 6.3 g, SaturatedFat 4.8 g, Sodium 382.4 mg, Sugar 8 g
BACON BROCCOLI SALAD WITH RAISINS AND SUNFLOWER SEEDS
This salad is sweet and crunchy. Broccoli, crumbled bacon, raisins and sunflower seeds, with a smattering of onion tossed in a mayonnaise-based dressing. Delicious!
Provided by Dawn
Categories Salad Vegetable Salad Recipes Broccoli Salad Recipes
Time 30m
Yield 12
Number Of Ingredients 9
Steps:
- Place bacon in a large skillet and cook over medium-high heat, turning occasionally, until evenly browned, about 10 minutes. Drain bacon slices on paper towels and crumble.
- Toss bacon, broccoli, raisins, sunflower seeds, and onion together in a large bowl.
- Whisk mayonnaise, sugar, sweetener, and vinegar in another bowl until smooth. Pour over broccoli mixture and toss to coat. Refrigerate until ready to serve.
Nutrition Facts : Calories 384.6 calories, Carbohydrate 32 g, Cholesterol 13.8 mg, Fat 26.9 g, Fiber 5 g, Protein 9.7 g, SaturatedFat 3.9 g, Sodium 284 mg, Sugar 19 g
SUNFLOWER SEED & HONEY WHEAT BREAD
I've tried other bread recipes, but this one is a staple in our home. I won $50 in a bake-off with a loaf that I had stored in the freezer. -Mickey Turner, Grants Pass, Oregon
Provided by Taste of Home
Time 1h15m
Yield 3 loaves (12 pieces each).
Number Of Ingredients 9
Steps:
- In a large bowl, dissolve yeast in warm water. Add the bread flour, oil, honey, salt and 4 cups whole wheat flour. Beat until smooth. Stir in sunflower kernels and enough remaining flour to form a firm dough., Turn onto a floured surface; knead until smooth and elastic, 6-8 minutes. Place in a greased bowl, turning once to grease the top. Cover and let rise in a warm place until doubled, about 1 hour., Punch dough down; divide into 3 portions. Shape into loaves; place in 3 greased 8x4-in. loaf pans. Cover and let rise until doubled, about 30 minutes., Bake at 350° until golden brown, 35-40 minutes. Brush with melted butter. Remove from pans to wire racks to cool. Freeze option: Securely wrap and freeze cooled loaves in foil, and place in resealable plastic freezer bags. To use, thaw at room temperature.
Nutrition Facts : Calories 125 calories, Fat 4g fat (1g saturated fat), Cholesterol 3mg cholesterol, Sodium 212mg sodium, Carbohydrate 19g carbohydrate (3g sugars, Fiber 3g fiber), Protein 4g protein. Diabetic Exchanges
SUNFLOWER SEED COOKIES
We grow 800 acres of sunflowers and use the nutritious seeds in a variety of recipes.-Connie White, Stirum, North Dakota
Provided by Taste of Home
Categories Desserts
Time 30m
Yield about 10 dozen.
Number Of Ingredients 10
Steps:
- In a bowl, cream butter, shortening and sugar. Add water and vanilla; mix well. Combine flour, baking soda, baking powder and salt; add to creamed mixture and mix well. Stir in sunflower sees. , Shape into 1-in. balls; place 2 in. apart on greased baking sheets. Flatten with a glass dipped in sugar. Bake at 350° for 11-13 minutes or until lightly browned. Remove to a wire rack to cool.
Nutrition Facts : Calories 111 calories, Fat 7g fat (3g saturated fat), Cholesterol 8mg cholesterol, Sodium 112mg sodium, Carbohydrate 12g carbohydrate (7g sugars, Fiber 0 fiber), Protein 1g protein.
SUNFLOWER OATMEAL COOKIES
A sweet oatmeal cookie with crunchy toasted sunflower seeds. This cookie is a family favorite. It calls for coconut, but I like them better without the coconut.
Provided by TOYBEME
Categories Desserts Cookies Oatmeal Cookie Recipes
Time 52m
Yield 36
Number Of Ingredients 11
Steps:
- Preheat the oven to 350 degrees F (175 degrees C).
- In a large bowl, cream together the white sugar, brown sugar, and butter until smooth. Beat in the eggs one at a time, then stir in the vanilla. Combine the flour, baking powder, and baking soda; stir into the creamed mixture until just blended. Mix in the rolled oats and sunflower seeds. Stir in coconut if desired. Drop dough by heaping teaspoonfuls onto ungreased cookie sheets. Leave room for spreading.
- Bake for 10 to 12 minutes in the preheated oven, or until the cookies begin to brown around the edge. Allow cookies to set for a few minutes on the sheet before removing to wire racks to cool completely.
Nutrition Facts : Calories 166.7 calories, Carbohydrate 21.9 g, Cholesterol 23.9 mg, Fat 8.1 g, Fiber 1.2 g, Protein 2.5 g, SaturatedFat 4.1 g, Sodium 102.7 mg, Sugar 12.4 g
SUNFLOWER BROCCOLI SALAD
This crisp salad is so refreshing that we always eat every bit. -Marilyn Newcomer, Sun City, California
Provided by Taste of Home
Categories Lunch
Time 20m
Yield 2 servings.
Number Of Ingredients 9
Steps:
- In a bowl, combine the broccoli, bacon, onion, raisins and sunflower kernels. In a small bowl, combine the dressing ingredients; stir until smooth. Pour over broccoli mixture and toss gently. Cover and refrigerate for at least 2 hours before serving, stirring occasionally.
Nutrition Facts : Calories 290 calories, Fat 19g fat (3g saturated fat), Cholesterol 19mg cholesterol, Sodium 464mg sodium, Carbohydrate 27g carbohydrate (21g sugars, Fiber 3g fiber), Protein 6g protein.
SUNFLOWER SEED BREAD FOR BREAD MACHINES
Sunflower seeds make a delightful crunch to this very tasty bread. From Betty Crocker Bread Machine Cook book. Baking time depends on your machine.
Provided by BoxOWine
Categories Yeast Breads
Time 2h5m
Yield 1 large loaf
Number Of Ingredients 9
Steps:
- Place ingredients in bread machine in order listed.
- be sure water is at room temperature.
- If using unsalted sunflower seeds, increase the salt by a pinch.
- Bake per machine manufacturer's instructions.
- You may use regular, rapid, or delayed time bake cycles.
- Leftover bread (if any) makes great croutons.
SUNFLOWER COLESLAW
I was making my old regular coleslaw one afternoon and found it too bland for company. I only had a few items on hand at the time to tweak the recipes, and pickles did not seem appropriate. So this is what I came up with. Very simple but very tasty. Since you use salted sunflower seeds, use salt sparingly.
Provided by Lanats
Categories Salad Coleslaw Recipes With Mayo
Time 8h15m
Yield 6
Number Of Ingredients 9
Steps:
- Combine coleslaw mix, celery, white and green onion, and sunflower kernels in a large salad bowl. Mix in mayonnaise; sprinkle salad generously with white vinegar, salt, and black pepper to desired consistency and flavor. Refrigerate overnight and adjust seasoning if desired.
Nutrition Facts : Calories 251.5 calories, Carbohydrate 11.2 g, Cholesterol 11.4 mg, Fat 22.2 g, Fiber 2.3 g, Protein 3.6 g, SaturatedFat 2.9 g, Sodium 184.6 mg, Sugar 1 g
BREAD MACHINE OATMEAL-SUNFLOWER BREAD
Who said that hearty bread can't be delicious? This flavorful bread bakes beautifully with tasty nuts and oats in every bite.
Provided by By Betty Crocker Kitchens
Categories Side Dish
Time 3h40m
Yield 12
Number Of Ingredients 9
Steps:
- Measure carefully, placing all ingredients except nuts in bread machine pan in the order recommended by the manufacturer. Add nuts at the Raisin/Nut signal or 5 to 10 minutes before last kneading cycle ends.
- Select Basic/White cycle. Use Medium or Light crust color. Do not use delay cycle. Remove baked bread from pan, and cool on wire rack.
Nutrition Facts : Calories 200, Carbohydrate 36 g, Cholesterol 5 mg, Fat 1/2, Fiber 2 g, Protein 6 g, SaturatedFat 2 g, ServingSize 1 Slice, Sodium 310 mg
SUNFLOWER BREAD
I do the cooking at our family-owned guest ranch. I use thick slices of this nutty bread as an accompaniment to soup in winter and as sandwich bread in summer. Visitors can't resist this bread.
Provided by Taste of Home
Time 55m
Yield 2 loaves (12 slices each).
Number Of Ingredients 10
Steps:
- In a large bowl, combine 2 cups all-purpose flour, whole wheat flour, sunflower kernels, yeast and salt. In a saucepan, heat the water, milk, honey and butter to 120°-130°. Add to dry ingredients. Beat until smooth. Stir in enough remaining all-purpose flour to form a soft dough. , Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour. , Punch dough down. Turn onto a lightly floured surface; divide in half. Shape into loaves. Roll loaves in additional sunflower kernels if desired. Place in two greased 8x4-in. loaf pans. Cover and let rise until doubled, about 45 minutes. , Bake at 375° for 35-40 minutes or until golden brown. Remove from pans to wire racks to cool.
Nutrition Facts :
HOMEMADE SUNFLOWER BUTTER
It just takes one ingredient to make this sunflower seed butter! I use a Vitamix® and cannot guarantee similar results with a different brand. If you don't plan on using right away, store in the refrigerator.
Provided by thedailygourmet
Categories Side Dish Sauces and Condiments Recipes
Time 10m
Yield 16
Number Of Ingredients 2
Steps:
- Pour sunflower seeds into the container of a high-powered blender, such as a Vitamix®, and secure lid.
- Select Variable 1. Slowly increase speed to Variable 10, then switch from Variable to High. Use the tamper to push sunflower seeds into the blades, and mix until sunflower seed butter develops an oily sheen. Season with salt. Store in an airtight container.
Nutrition Facts : Calories 105.1 calories, Carbohydrate 3.6 g, Fat 9.3 g, Fiber 1.5 g, Protein 3.7 g, SaturatedFat 0.8 g, Sodium 147 mg, Sugar 0.5 g
WHOLE WHEAT BREAD WITH FLAX AND SUNFLOWER SEEDS - BREAD MACHINE
This bread is very similar to Nature's Own 12 Grain Bread....just not with all the additives that we can't pronounce. This is my husbands favorite bread that I bake. Please note: Use the Basic White bread setting on your bread machine.
Provided by Okitsme
Categories Breads
Time 13m
Yield 1 1.5 lb loaf
Number Of Ingredients 9
Steps:
- Place all ingredients (except sunflower seeds) in the pan of the bread machine in the order recommended by the manufacturer. Select basic white cycle; press start. Add the sunflower seeds when the alert sounds during the knead cycle.
SESAME, SUNFLOWER AND CARROT SALAD
This is such a beautiful salad to serve because of the ingredients' harmonizing colors. and it's super healthy to eat. This versatile side salad goes with just about every main dish! —Jessica Gerschitz, Jericho, New York
Provided by Taste of Home
Categories Lunch
Time 15m
Yield 8 servings
Number Of Ingredients 11
Steps:
- Shred carrots with a hand grater or in a food processor fitted with grating attachment. Place carrots in a large bowl with next 4 ingredients. In a small bowl, whisk dressing ingredients until blended. Pour dressing over the carrot mixture; toss to coat. Cover and refrigerate for at least 1 hour before serving.
Nutrition Facts : Calories 283 calories, Fat 21g fat (3g saturated fat), Cholesterol 3mg cholesterol, Sodium 335mg sodium, Carbohydrate 22g carbohydrate (11g sugars, Fiber 5g fiber), Protein 6g protein.
CRISP SUNFLOWER COOKIES
"This is the 'Sunflower State', and these crisp cookies feature sunflower seeds," says Karen Ann Bland of Gove, Kansas.
Provided by Taste of Home
Categories Desserts
Time 25m
Yield 5 dozen.
Number Of Ingredients 12
Steps:
- In a bowl, cream shortening and sugars until light and fluffy. Add eggs and vanilla; mix well. Combine flour, baking soda, baking powder and salt; add to creamed mixture and mix well. Stir in the oats, coconut and sunflower kernels., Drop by teaspoonfuls onto greased baking sheets. Bake at 350° for 12-15 minutes or until golden brown.
Nutrition Facts : Calories 197 calories, Fat 9g fat (3g saturated fat), Cholesterol 14mg cholesterol, Sodium 131mg sodium, Carbohydrate 26g carbohydrate (15g sugars, Fiber 1g fiber), Protein 3g protein.
SALTED IN THE SHELL SUNFLOWER SEEDS
A friend brought over a 50# bag of large sunflower seeds. I decided to try to salt and dry some,give out to friends and kids.If you have an opportunity to purchase Sigco Sun Products brand,South Dakota. They are twice as large as the ones you purchase in the store.This is so easy!
Provided by Montana Heart Song
Categories Lunch/Snacks
Time 4h10m
Yield 6 cups seeds, 24 serving(s)
Number Of Ingredients 3
Steps:
- Put sunflower seeds in colandar and wash with warm running water.
- Shake dry in colandar.
- Place in tall stockpot.
- Add sunflower seeds.
- Add 8 cups water and canning salt.
- Cover.
- Set in a cool room or cold porch.
- The seeds will swell some.
- Let set for 48 hours, the longer you set, the longer the brine has a chance to work.
- I turned with a stainless steel spoon 4 times during this process.
- Drain the seeds, save the brine, if you want to make another batch.
- Pour the seeds into a terry cloth towel and wrap and press with your hand.
- Spread out on baking trays.
- Place in a cold oven.
- Heat oven to 250*.
- Turn every hour with a spatula.
- Dry from 3 to 4 hours. It depends on the amount of seeds you place on your trays.
HONEY I ROASTED THE SUNFLOWER SEEDS
I got this idea from honey roasted sunflower seeds sold in bulk at the grocery store. It is much cheaper to make the mixture yourself, plus you can control the amount of salt used. Here is a local price comparison: honey roasted sunflower seeds in bulk cost $1.49 per pound. Raw sunflower seeds in bulk cost ¢.99 per pound.
Provided by COOKGIRl
Categories Lunch/Snacks
Time 20m
Yield 2 cups
Number Of Ingredients 4
Steps:
- Tip: by warming the honey first, it will be much easier to stir the honey and sunflower seeds together.
- PREHEAT oven to 325º.
- In a mixing bowl combine all the ingredients and stir well to coat the seeds.
- Arrange the sunflower seeds singly (as best you can) on a large parchment-lined baking sheet.
- Bake for approximately 15-20 minutes or until seeds are golden, stirring often. Important: *You must watch the baking process carefully to avoid burning the seeds.*.
- Remove from oven and cool completely.
- Note: the sunflower seeds will stick together like candy brittle. Break apart and transfer to airtight container.
SUNFLOWER OATMEAL BREAD
Sunflower kernels give an interesting nutty flavor and crunch to this moist bread shared by Elvera Dallman of Franklin, Nebraska. "It's good plain, toasted in a grilled cheese sandwich-or most any way you fix it," she assures.
Provided by Taste of Home
Time 3h10m
Yield 1 loaf (about 1-1/2 pounds).
Number Of Ingredients 9
Steps:
- In bread machine pan, place all ingredients in order suggested by manufacturer. Select basic bread setting. Choose crust color and loaf size if available. Bake according to bread machine directions (check dough after 5 minutes of mixing; add 1 to 2 tablespoons of water or flour if needed).
Nutrition Facts : Calories 144 calories, Fat 4g fat (1g saturated fat), Cholesterol 4mg cholesterol, Sodium 267mg sodium, Carbohydrate 24g carbohydrate (5g sugars, Fiber 1g fiber), Protein 5g protein.
BREAD MACHINE OATMEAL-SUNFLOWER-SEED BREAD
This is from Betty Crocker.Who said that hearty bread can't be delicious? This flavorful bread bakes beautifully with tasty nuts and oats in every bite.
Provided by Sageca
Categories Yeast Breads
Time 4h
Yield 2 pound
Number Of Ingredients 11
Steps:
- Measure carefully, placing all ingredients except seeds in bread machine pan in the order recommended by the manufacturer. Add nuts at the Raisin/Nut signal or 5 to 10 minutes before last kneading cycle ends.
- Select Basic/White cycle. Use Medium or Light crust color. Do not use delay cycle. Remove baked bread from pan, and cool on wire rack.
- I made mine on the Dough cycle.
- At the end place dough on floured counter; cut in half, shape into 2 loaves and place in 2- 8" loaf pans. Slash the loaves and brush with liquid eggs if available.Let rise 45 minutes in warm place.
- Bake at 350* for 30 minutes or until cooked.
SUNFLOWER OAT BREAD
This golden bread incorporates grains that my sons, Tim and Jon, wouldn't normally touch.-Kay Krause, Sioux Falls, South Dakota
Provided by Taste of Home
Time 50m
Yield 2 loaves (16 slices each).
Number Of Ingredients 14
Steps:
- In a large bowl, combine 2 cups all-purpose flour, 3/4 cup oats, sugar, walnuts, sunflower kernels, yeast and salt. In a small saucepan, heat the water, oil, buttermilk and honey to 120°-130°. Add to dry ingredients; beat until well blended. Beat in 1 egg until smooth. Stir in whole wheat flour and enough remaining all-purpose flour to form a soft dough., Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes. Place in a greased bowl, turning once to grease the top. Cover and let rise in a warm place until doubled, about 1 hour., Punch dough down; turn onto a lightly floured surface. Divide in half; shape into round loaves. Sprinkle 2 tablespoons oats on a greased baking sheet; place loaves over oats. Cover and let rise until doubled, about 45 minutes., Beat remaining egg and cold water; brush over loaves. Sprinkle with remaining oats. Bake at 350° for 20-25 minutes or until golden brown. Cool on wire racks.
Nutrition Facts :
PUMPKIN AND SUNFLOWER SEED BREAD
Around Halloween, our babysitter would take the pumpkin seeds from the carved pumpkins, roast them a few minutes in the oven, and then make this bread. You can also use store brought seeds if you prefer.
Provided by TANAQUIL
Categories Bread Yeast Bread Recipes Whole Grain Bread Recipes Wheat Bread
Time 2h20m
Yield 15
Number Of Ingredients 9
Steps:
- Place the ingredients into the bread machine in the order recommended by the manufacturer. Select the whole wheat setting and press start. If your machine has a signal for fruit or nuts, add the sunflower and pumpkin seeds at the beep.
Nutrition Facts : Calories 148 calories, Carbohydrate 24.1 g, Fat 4.8 g, Fiber 3.8 g, Protein 5.1 g, SaturatedFat 0.7 g, Sodium 158 mg, Sugar 4.9 g
Tips:
- Choose the right sunflower seeds. Not all sunflower seeds are created equal. For culinary purposes, you'll want to use hulled sunflower seeds, which have had their shells removed.
- Toast your sunflower seeds. Toasting sunflower seeds brings out their flavor and makes them more crunchy. You can toast them in a dry skillet over medium heat for 5-7 minutes, or in a preheated oven at 350 degrees Fahrenheit for 10-12 minutes.
- Use sunflower seeds in salads. Sunflower seeds add a crunchy texture and nutty flavor to salads. Try them in a spinach salad, a kale salad, or a chicken salad.
- Make sunflower seed butter. Sunflower seed butter is a delicious and nutritious alternative to peanut butter. It's easy to make at home using a food processor or blender. Just blend sunflower seeds until they reach a smooth and creamy consistency.
- Add sunflower seeds to baked goods. Sunflower seeds can add a crunchy texture and nutty flavor to baked goods. Try them in muffins, cookies, bread, or granola bars.
- Use sunflower seeds as a topping. Sunflower seeds can be used as a topping for yogurt, oatmeal, or smoothie bowls. They can also be added to trail mix or granola.
Conclusion:
Sunflower seeds are a versatile and nutritious ingredient that can be used in a variety of dishes. They're a good source of protein, fiber, and healthy fats. So next time you're looking for a healthy and delicious snack, reach for some sunflower seeds.
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love