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Sunflower Seeds

Sunflower seeds are the fruits of the sunflower plant, known for their nutty taste and firm yet tender texture. They are available all year round, with peak season in late summer to fall. Sunflower seeds are a versatile ingredient, often used in baking, as a salad topping, or as a snack. They are a staple in Eastern European and Middle Eastern cuisines and are gaining popularity globally for their health benefits and flavor. They can be eaten raw, roasted, or as an oil or butter.
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Sunflower Seeds Synonyms

  • Helianthus seeds
  • sunflower kernels
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Different Forms/Types of Sunflower Seeds

Raw

Sunflower seeds in their natural, unprocessed state, often sold shelled or with the hull intact.

Ground

Sunflower seeds that have been ground into a meal or flour, which can be used in baking or as a thickener.

Roasted

Sunflower seeds that have been heated to enhance flavor, available salted or unsalted, and sometimes with added spices or seasonings.

Shelled

The edible kernels of sunflower seeds, with the hard outer shell removed, ready for consumption or cooking.

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How to Choose Sunflower Seeds

When selecting sunflower seeds, look for ones that are plump and firm. If buying shelled seeds, the shells should not be cracked or dirty. For roasted sunflower seeds, check the packaging for any signs of excess oil or rancidity. Unshelled seeds should have a bright, uniform color and not be discolored or shriveled. If possible, taste a seed to ensure freshness and the absence of a bitter or stale flavor.
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Cooking/Prep Tips for Sunflower Seeds

Sunflower seeds are a versatile ingredient that can add texture and nutty flavors to a variety of dishes. For intermediate and expert home cooks, it's important to note that sunflower seeds can be used raw or toasted. Toasting enhances their nutty flavor and can be done in a dry skillet over medium heat, shaking frequently until they're golden and fragrant, which typically takes a few minutes. Be vigilant as they can burn quickly. Sunflower seeds can also be soaked or sprouted to add to salads and sandwiches for a nutritional boost. When baking, they can be incorporated into bread, muffins, or as a crunchy topping for casseroles and gratins.
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Shelf Life of Sunflower Seeds

Sunflower seeds should be stored in an airtight container in a cool, dark place to prevent them from becoming rancid. Shelled seeds can also be refrigerated or frozen to extend their shelf life. If you've purchased sunflower seeds in bulk, consider portioning them into smaller quantities to maintain freshness. Roasted sunflower seeds will generally have a shorter shelf life than raw seeds, so be sure to check the best-by date and consume them accordingly.
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Recommended Brands for Sunflower Seeds

raw sunflower seeds: NOW Foods

roasted sunflower seeds: DAVID Seeds

shelled sunflower seeds: Bob's Red Mill

ground sunflower seed meal: Gerbs

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Cooking Techniques for Sunflower Seeds

Baking: Sunflower seeds can be added to doughs and batters for an extra crunch and flavor. They're often used in multigrain bread, cookies, and as a topping for baked goods.

Toasting: Toasting sunflower seeds in a dry skillet or in the oven brings out their natural oils and enhances their flavor. It's a simple yet effective way to deepen their nuttiness, which complements both sweet and savory dishes.

Soaking and Sprouting: Soaking sunflower seeds overnight can make them easier to digest and enhance their nutritional value. Sprouting takes a few days but can add a fresh, crunchy element to dishes.

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Sunflower Seeds Nutritional Information (100g)

  • fat: 51.46 g
  • fiber: 8.6 g
  • sugar: 2.62 g
  • protein: 20.78 g
  • calories: 584 kcal
  • carbohydrates: 20 g
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Flavor Combinations

Sunflower seeds pair well with ingredients that complement their nutty taste. They work well with greens like spinach and arugula, grains such as quinoa and bulgur, and can be a crunchy contrast to soft cheeses like goat cheese or feta. They also match well with fruits, particularly berries and apples, for a sweet and savory combination. Herbs and spices like basil, parsley, cumin, and chili powder can also enhance the flavor of sunflower seeds.
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Allergen Information

Sunflower seed allergy is less common than other nut and seed allergies but can cause severe reactions in sensitive individuals. Cross-reactivity can occur with other seeds and nuts. It is important for those with a sunflower seed allergy to read labels carefully, as sunflower oil or seeds may be present in various food products.