sunflower seeds recipe

VASUDA NATURALS RECIPES

Delicious Ways to Enjoy Sunflower Seeds

Mild, nutty and pleasantly crunchy, sunflower seeds are one of the easiest pantry ingredients to use every day. Sprinkle them over breakfast bowls and salads, blend them into dips and pesto, bake them into muffins or simply toast them for a quick snack.

Quick Recipes Everyday Ingredients Vegetarian Ideas Easy Snacking
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A Little Crunch for Everyday Meals

Sunflower seeds work beautifully in both sweet and savoury recipes. Keep a pouch ready to sprinkle over yoghurt, smoothies and salads, add to baking, or lightly toast with your favourite seasonings.

For roasting and baking recipes, keep an eye on the seeds while cooking because their small size means they can brown quite quickly.
Green smoothie bowl topped with sunflower seeds and berries Breakfast Favourite
Breakfast

Sunflower Seed Smoothie Bowl

A thick fruit smoothie bowl topped with sunflower seeds, berries and coconut for a colourful and easy breakfast.

Prep: 10 mins Serves: 1 Quick

Ingredients

  • 1 frozen banana
  • ½ cup mixed berries
  • ½ cup yoghurt
  • ¼ cup milk or plant-based milk
  • 2 tbsp sunflower seeds
  • Fresh berries for topping
  • Shredded coconut, optional

Method

  1. Blend banana, berries, yoghurt and milk until thick and smooth.
  2. Spoon the mixture into a bowl.
  3. Sprinkle sunflower seeds generously over the top.
  4. Add fresh berries and coconut.
  5. Serve immediately.
Use less liquid if you want a thick smoothie bowl that holds the toppings neatly.
Fresh salad topped with seeds Fresh Lunch
Salad

Crunchy Sunflower Seed Salad

Fresh vegetables, leafy greens and sunflower seeds come together in a light everyday salad with a simple lemon dressing.

Prep: 12 mins Serves: 2 Fresh

Ingredients

  • 2 cups mixed salad leaves
  • ½ cucumber, sliced
  • 8 cherry tomatoes, halved
  • ½ carrot, grated
  • ¼ red onion, thinly sliced
  • ¼ cup sunflower seeds
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Method

  1. Place the salad leaves and vegetables in a large bowl.
  2. Lightly toast the sunflower seeds in a dry pan if desired.
  3. Mix olive oil and lemon juice.
  4. Pour the dressing over the salad.
  5. Sprinkle sunflower seeds over the top and serve.
Fresh basil pesto made with sunflower seeds Savoury Favourite
Dip & Sauce

Basil Sunflower Seed Pesto

A simple green pesto using sunflower seeds instead of the traditional nuts. Use it with pasta, toast, sandwiches or as a dip.

Prep: 10 mins Serves: 4 No Cooking

Ingredients

  • ½ cup sunflower seeds
  • 2 cups fresh basil leaves
  • 1 small garlic clove
  • 2 tbsp lemon juice
  • ⅓ cup olive oil
  • 2 tbsp grated parmesan, optional
  • Salt and pepper to taste

Method

  1. Add sunflower seeds, basil and garlic to a food processor.
  2. Pulse until roughly chopped.
  3. Add lemon juice and parmesan if using.
  4. Slowly add olive oil while blending.
  5. Season to taste.
  6. Serve with pasta, toast or vegetables.
For a thinner pesto, add a little more olive oil or a spoonful of water before serving.
Spiced roasted sunflower seeds in a bowl Easy Snack
Snacking

Spiced Roasted Sunflower Seeds

A quick savoury snack made with lightly toasted sunflower seeds and simple pantry seasonings.

Prep: 3 mins Cook: 6 mins Serves: 3

Ingredients

  • 1 cup sunflower seed kernels
  • 1 tsp olive oil
  • ¼ tsp paprika
  • ¼ tsp garlic powder
  • Pinch of black pepper
  • Salt to taste
  • Chilli flakes, optional

Method

  1. Heat a frying pan over medium-low heat.
  2. Add the sunflower seeds and toast gently.
  3. Add olive oil and seasonings.
  4. Stir continuously until lightly golden.
  5. Transfer to a plate and allow to cool.
Cool completely before storing so the seeds stay pleasantly crunchy.
Yoghurt bowl with fruit and sunflower seeds Five Minute Recipe
Breakfast

Sunflower Seed Yoghurt Bowl

A quick yoghurt bowl with fruit, granola and sunflower seeds that comes together in just a few minutes.

Prep: 5 mins Serves: 1 No Cooking

Ingredients

  • 1 cup plain yoghurt
  • 2 tbsp sunflower seeds
  • ½ banana, sliced
  • Fresh berries
  • 2 tbsp granola
  • 1 tsp honey, optional

Method

  1. Spoon yoghurt into a serving bowl.
  2. Arrange banana and berries over the yoghurt.
  3. Add granola.
  4. Sprinkle generously with sunflower seeds.
  5. Add honey if desired and serve.
Seed topped muffins and healthy breakfast dishes Baking Idea
Baking

Sunflower Seed Banana Muffins

Soft banana muffins finished with sunflower seeds for extra texture and an easy homemade breakfast or snack.

Prep: 12 mins Bake: 20 mins Makes: 8–10

Ingredients

  • 2 ripe bananas
  • 1½ cups plain flour
  • 1 tsp baking powder
  • ½ tsp cinnamon
  • 1 egg
  • ⅓ cup milk
  • ¼ cup oil or melted butter
  • ¼ cup sunflower seeds
  • 2 tbsp sunflower seeds for topping

Method

  1. Preheat oven to 180°C.
  2. Mash the bananas in a mixing bowl.
  3. Add egg, milk and oil and mix.
  4. Fold in flour, baking powder and cinnamon.
  5. Stir in sunflower seeds.
  6. Divide into muffin cases.
  7. Sprinkle extra sunflower seeds on top.
  8. Bake until golden and cooked through.
Allow the muffins to cool for a few minutes before removing them from the tray.

Add a Little Crunch to Everyday Meals

From breakfast bowls and salads to pesto, baking and simple savoury snacks, VASUDA NATURALS Sunflower Seeds are an easy addition to your everyday pantry.

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