8 Healthy Ways to Add Sunflower Seeds To Your Diet
Hippocrates—the father of modern medicine—once stated, “Let food by thy medicine, thy medicine shall be thy food.” Undoubtedly, our modern world offers a wide array of nutritional foods with medicinal benefits for humankind. The healing and sustaining power of nutrition has stood the test of time again and again. Many foods support the physical body and mind. Edible seeds are near the top of the list. A favorite of these tiny superfoods is sunflower seeds.
Sunflower seeds are as equally delicious as they are nutritious. These nutty-flavor seeds—originating from eye-catching sunflower plants—contain numerous essential vitamins, minerals, and fatty acids. Their ample nutritional value is a must-have in the hustle and bustle of life today. Fortunately, sunflower seeds are fairly easy to incorporate into your daily dietary regimen.
We’ve compiled a list of sharable tips and tricks for using these powerhouses in dishes or tasty goods. Read on for eight healthy ways to add sunflower seeds to your diet for extra nutrition.
SPRINKLE THEM ON YOUR LUNCH: PASTA OR SALADS
An array of common lunch options, such as pasta or salads, benefit from the addition of sunflower seeds. The crunch and unique flavor switch up your typical healthy selections. Crush some seeds or sprinkle them whole over the top of your pasta or salad bowl. Or make a creamy sauce or dressing with the seeds as the main ingredient.
The recipe list is limitless with a quick Google search or innovative cooking. The best part is that these minuscule superfoods don’t increase cholesterol, and you gain extra protein and healthy fats to keep you full until later.
DRESS UP A MAIN DISH: STIR-FRY OR MIXED VEGGIES
Don’t forget about dinnertime. You can easily dress up the main dish in your kitchen with these delectable seeds. Toss them raw or crushed into any traditional course, such as curry, stir-fry, veggie burgers, or a spread of mixed vegetables. The same extra flavor and nutritional value is yours in a cinch. A quick tip: the kernels taste best with softer dinner preparations to give that crunchier texture.
GRIND THEM UP: SAVORY SEED BUTTER
Sunflower seed butter is a delicious alternative to nut butter for those with allergies. Even peanut butter, almond butter, or cashew butter fanatics will enjoy the savory taste and familiar texture. You can make it yourself at home by mixing several different ingredients. Raw sunflower seeds and sea salt are the core ingredients to throw into a food processor or wet container blender.
To make the butter smoother, feel free to add a bit of sunflower oil. Add some coconut sugar, monk fruit sweetener, or clover honey to make the butter a little sweeter. Relish the finished product raw or spread it heartily on your favorite slices of bread or pieces of crackers. You can even drizzle it over weekend morning pancakes or waffles.
GARNISH A BLAH BREAKFAST: CEREAL OR OATMEAL
Is your breakfast normally a quick bowl of cereal, oatmeal, or old-fashioned oats before heading out the door? Improve the nutritive value of the most important meal of the day with a handful of sunflower kernels. Eating clean tastes good when you enhance texture and flavor. Add fresh bananas or berries to give your typical blah breakfast a bit of pizazz.
BLEND THEM UP: SMOOTHIES OR SHAKES
Speaking of breakfast, how about daily smoothies or shakes? You can toss in sunflower seeds to a slew of blended smoothies or protein shakes. Utilize them raw, in butter form, or as a garnish. Use go-to recipes or find a fresh mix you enjoy. Your morning drink will become more flavorful—and far more filling—to keep you moving and grooving until your next meal. Not to mention detoxifying with vital antioxidants.
BAKE THEM: HOMEMADE CAKES OR BREAD
Desire extra energy? Want to add a bit of nutritive value to your baked goods? Sprinkle in a handful of seeds to the batter of your favorite cake, muffin, or bread. You can also sprinkle them on top of the batter before sliding your pan into the oven.
Don’t forget about a favorable third option: grinding sunflower seeds into flour. Keep this opportunity in mind as one of the eight healthy ways to add sunflower seeds to your diet. Sunflower flour is an alternative to create nut-free, gluten-free, or dairy-free baked goods—a leading option for keto or vegan diets. The ample nutritional value packed into a single baked good is a win-win for those with assorted dietary restrictions.
MAKE SUNFLOWER OIL: HEALTHY COOKING AND FRYING
Did you know sunflower oil is an incredible natural ingredient? You don’t often hear about this oil, nor think to grab it in the grocery store when olive oil or avocado oil is nearby. Nevertheless, you can choose to incorporate sunflower seeds into your diet by sauteing or stir-frying foods with this oil. If you’re up for the endeavor, make it at home by grinding up roasted seeds and straining. An oil press also works wonderfully.
When push comes to shove, sunflower oil offers numerous healthy perks over other common oils on the market. Improve your heart health, immune system, and digestion by using it in smaller quantities daily.
MUNCH ON THEM: GORP OR TRAIL MIX
Last but certainly not least, plain old snacking on sunflower seeds is the simplest way to intermingle the superfood into your diet. These super-filling nibbles are flavorsome by themselves—but that’s not the limit of their ultimate snacking potential.
Create a mix or gorp with other edible seeds, mixed nuts, or dried fruit for a mouthwatering munchie. Buy them roasted with or without salt for a fresh, zestful snack you can munch on throughout the day. Just keep an eye out for consumption levels—moderation is key for superior health benefits.
SHOP JAYBEE’S FOR SUNFLOWER SEEDS
So are you looking to buy roasted sunflower seeds? Shop online at Jaybee’s for top-notch nuts, dried fruits, and seeds. We carry a resealable selection of these tasty treats to incorporate into your everyday diet. Jaybee’s hand-selects our sunflower seeds for refined freshness and quality you won’t find anywhere else. Reach out to our team with any questions, or add our roasted sunflower kernels to your cart today.