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Sunflower seeds are a favorite for snacking, but their mild
flavor is compatible with all kinds of recipes—whether salty, sour or
sweet.
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The tall, brilliant yellow sunflower (
Helianthus annuus)
produces these firm, but tender seeds that are universally loved as a
snack food. They also make a wonderful addition to
salads,
granola,
baked goods and cooked dishes.
Encased in a hard, black-and-white striped shell, sunflower seeds
have a mildly nutty taste that's often compared to the Jerusalem
artichoke. They are pressed to make sunflower oil, which is very high
in polyunsaturated fat and low in saturated fat. The delicate, pale
yellow oil is one of the most popular in the world for cooking and salads.
A Little Bite of History
Archaeological evidence suggests Native American Indians cultivated
sunflower seeds around 3000 BC. Various tribes used the seeds to
make flour or meal for cakes, mush and bread, as well as medicinal
remedies for snakebites, cuts and bruises.
Varieties and Buying Tips
Sunflower seeds are sold dried or roasted, in or out of the shell (kernel), and
salted or unsalted. They are usually available in prepackaged
containers or bulk bins.
When purchasing from bulk bins, smell the seeds to make sure they are
still fresh and not rancid. Unshelled seeds should be firm, not broken
or dirty. For shelled seeds, avoid any that appear yellow, as they are
probably spoiled.
Recently sunflower seeds have become available in flavors such as barbecue, Cajun, ranch and sour cream & onion.
Storage Tips
Since sunflower seeds are relatively
high in fat and prone to rancidity, it's best to refrigerate them in an
airtight container. Enjoy within six months, or freeze. The cold
temperature will not cause major changes in texture and flavor.
Usage Tips
• Add sunflower seeds to your favorite green,
tuna,
chicken or
turkey salad recipes.
• Sprinkle on cold cereals or hot oatmeal.
• Add to scrambled
eggs.
• Use as a topping for
yogurt or ice cream.
• Toss with
stir-fry vegetables.
• Bake into homemade
bagels, muffins,
breads, cakes and bars.
Note: When combined with
baking soda in baked goods, sunflower
seeds cause a chemical reaction that may give your end-products a
blue-green tinge. They are still safe to eat.
Nutrition Notes
Sunflower seeds are an excellent source of
vitamin E (a quarter-cup contains 90.5% of the daily value). They also contain
good amounts of
thiamin,
manganese,
magnesium,
copper and
selenium.
Substitution Tips
Sunflower seeds are often used interchangeably with dried fruits, nuts and other seeds in recipes.
Try one of our favorite sunflower seed recipes:
Sweet and Nutty Broccoli Salad
Vegetable Lasagne
Crunchy Toasted Granola
