Sunflower Recipes

Sunshine Valley Salad

1/4 cup balsamic vinegar
1 teaspoon prepared mustard
1/2 cup sunflower oil
salt and pepper to taste
1 head each leafy red lettuce and Boston or butter lettuce
12 cherry tomatoes, halved
1 cucumber, pared, seeded and cut in strips
1 green pepper, cut in small pieces
1 yellow or red sweet pepper, cut in rings or small pieces
1 bunch green onions, cut in thin rings or small pieces
1 small red onion, cut in thin rings
1/4 cup roasted sunflower kernels

In small bowl combine vinegar, mustard, oil, salt and pepper; mix until thickened. Tear lettuce into bite-sized pieces and place in large bowl. Add tomatoes, cucumber, peppers and onions. Toss; add dressing and toss gently. Sprinkle sunflower kernels over salad.

Caramelized Sunflower Kernels

Double or triple this little recipe and keep these yummy treats on hand. Keep them at room temperature in a tightly sealed container and crunch away at will!

1/3 cup raw sunflower seed kernels
2 tablespoons brown sugar

Heat sunflower kernels in a non-stick skillet about 3 minutes over medium-high heat. Stir in the brown sugar, stirring constantly until melted and kernels are coated. Turn out onto waxed paper to cool. Use as a snack or sprinkle on salads, fruit, or sweet potatoes.

4 servings

Per serving — Calories: 94; Total Fat: 6 g; Carbohydrate: 9 g; Sat. Fat: <1 g; Dietary Fiber: 1 g; Cholesterol: 0; Protein: 3 g; Sodium: 3 mg; Calcium: 16 mg

Acorn Squash with Caramelized Sunflower Kernels

Delicious enough for dessert, but it’s also a perfect alternative for sweet potatoes with a lot less calories! For two meatless entrees, cut squash in half and stuff with your favorite holiday dressing.

1 pound acorn squash, washed
¼ cup brown sugar
½ teaspoon cinnamon
¼ teaspoon nutmeg
¼ cup caramelized sunflower kernels

With a sharp pointed knife, cut a few small slits through the skin of the squash; place it in a microwave for 1-2 minutes on high power to soften a bit. Then, using a large, sharp knife, cut squash in half, remove seeds and membranes; cut into four pieces.

Place pieces in a glass baking dish and cover tightly with plastic wrap. Microwave on high for 5-6 minutes. Test for doneness by carefully removing wrap and inserting the sharp point of a knife into the flesh. Mix brown sugar, cinnamon and nutmeg in a small bowl and add and equal amount to the center of each piece. Cover and heat for about 1 minute until sugar is melted. Sprinkle each piece with 1 tablespoon of caramelized sunflower kernels.

Makes 4 servings

Per serving — Calories: 98; Total Fat: 0; Carbohydrate: 26 g; Sat. Fat: 0; Dietary Fiber: 2.4 g; Cholesterol: 0; Protein: 1.3 g; Sodium: 8 mg; Calcium: 61 mg

Kidney Bean Salad “Red Sun”

2 cans kidney beans, drained
1 head lettuce or 1 large bunch specialty greens
12 ounces bacon (optional)
2/3 cup roasted sunflower kernel
1 medium apple
1 small mild onion
1 tablespoon fresh or 2 teaspoons dried chives
3 tablespoons sunflower oil
4 tablespoons red wine vinegar
salt and pepper to taste

Rinse the kidney beans with cold water and drain. Wash lettuce and break into small pieces. Dice bacon very finely and fry in small frying pan. Quarter, core, and slice apple. Dice onion very finely. Wash chives and snip into 1/8-inch pieces. Prepare the salad dressing with oil, vinegar, salt, pepper, and chives. Place the lettuce in a large bowl; distribute kidney beans, onion, and apple pieces over the lettuce and sprinkle with sunflower kernels and bacon. Add salad dressing shortly before serving.

Tip: If salad is destined for a picnic, take the salad dressing separately and add just before serving. To decrease fat content, omit bacon.

Makes 6 servings.

Greek Stuffed Peppers

As pretty as they are tasty, the olives and feta make these “Greek” so please don’t use substitutes for those! Add some cooked chicken or fish and you have a hearty main dish.

1 ½ cup vegetable broth or tomato juice
1 cup whole wheat couscous
4 red, yellow, or green peppers
salt to taste
2 tablespoons balsamic vinegar
1 tablespoon water
1 tablespoon sunflower oil
1 teaspoon dried oregano
½ cup finely chopped red onion
¼ cup chopped black olives
2 cups chopped watercress or flat-leaf parsley
½ cup finely crumbled feta cheese
¼ cup toasted sunflower kernels

Heat broth to boiling in a medium saucepan; remove from heat, stir in couscous, cover and leave for 10 minutes. Fluff couscous with a fork and leave uncovered to cool. Meanwhile, preheat oven to 375 degrees F.

Fill a large pot half full of water and bring to a boil. Cut tops from peppers, remove seeds and membranes and then immerse into boiling water. Cook, covered, for 4-5 minutes until just tender. Coat 4 custard cups with oil and stand a pepper upright in each. Sprinkle inside of peppers with salt, if desired.

In a small bowl, combine vinegar, water, oil, ¼ teaspoon salt and oregano; mix well. Pour over couscous and stir in along with the onion, olives, watercress, feta and sunflower kernels.

Fill peppers, packing lightly. Place custard cups in an 8 or 9-inch cake pan and bake about 15 minutes or until heated through. Just before serving, quickly reheat remaining couscous. On individual serving dishes or on one platter, place the baked peppers on a bed of reheated couscous.

4 Servings

Per serving — Calories: 400; Total Fat: 14.6 g; Carbohydrate: 58 g; Sat. Fat: 3.8 g; Dietary Fiber: 10 g; Cholesterol: 16 mg; Protein: 14 g; Sodium: 767 mg; Calcium: 162 mg

Artichoke Sunflower Dip

Great party fare served with baked chips or crackers and yet hearty enough for a pita sandwich filling.

1-15 ounce can cannelloni or other white beans, rinsed and drained
2-3 garlic cloves
1-15 ounce can artichoke hearts, drained and chopped
1/3 cup reduced fat mayonnaise
1-2 ounce jar diced pimentos
¼ teaspoon salt
juice of one lemon or lime
4 ounces feta cheese, crumbled
½ cup roasted and salted sunflower kernels

Puree beans and garlic in a food processor; empty into a mixing bowl. Stir in artichoke hearts, mayonnaise, pimentos, salt and lemon juice. Turn into a Pyrex pie pan and sprinkle with cheese and sunflower kernels.

Broil 4-6 inches from heat for 5-7 minutes, until bubbly and golden brown. Serve warm with crackers, pita or toasted bread.

22 servings of 3 tablespoons

Per serving — Calories: 75; Total Fat: 3.8 g; Carbohydrate: 7 g; Sat. Fat: 0.3 g; Dietary Fiber: 0; Cholesterol: 4.5 mg; Protein: 3.4 g; Sodium: 168 mg; Calcium: 43 mg

Sunflower Garden Omelet

If you aren’t used to tofu, this is the perfect introduction. It adds soy protein and phytochemicals that fight heart disease and cancer. Pair the smooth texture with the healthy crunch of sunflower kernel.

4 large eggs
2 egg whites or ¼ cup blended tofu (see note)
¼ teaspoon salt, or to taste
Freshly ground black pepper, to taste
1 teaspoon sunflower oil
2 tablespoons raw sunflower seed kernels
¼ cup red onion, thinly sliced
¼ cup (about 2 large) mushrooms, thinly sliced
¼ cup baby spinach leaves
¼ cup (½ medium) tomato, sliced
3 tablespoons minced fresh basil or mint
2-3 tablespoons grated Parmesan cheese

Note: To blend tofu, crumble soft silken tofu into a small food processor bowl and blend until completely smooth. Can be kept tightly covered in the refrigerator for 5-7 days.

Mix eggs, tofu, if using, salt and pepper together in medium bowl.

Place 10-inch non-stick skillet over medium heat, add 1-teaspoon oil. When hot, add sunflower kernels; toast, stirring occasionally for about 5 minutes until lightly browned.

Lower temperature and pour egg mixture into skillet over the toasted kernels. Cook, gently lifting edges of omelet allowing eggs to flow underneath until eggs no longer flow. Layer onion, mushrooms, spinach and tomato on one half of the eggs. Sprinkle with 2 tablespoons of herbs and cheese. Continue to cook about 3-4 minutes, until eggs are set and vegetables are warm. From the side having no veggies, use a spatula to roll omelet over the vegetables. Carefully slide omelet onto a platter. Cut in half before serving, sprinkle with remaining chopped herbs and cheese.

2 servings

Per serving — Calories: 292; Total Fat: 19g; Carbohydrate: 9 g; Sat. Fat: 5 g; Dietary Fiber: 2.5 g; Cholesterol: 430 mg; Protein: 22 g; Sodium: 597 mg; Calcium: 166 mg

Sunflower Carrot Muffins

1 cup all purpose flour
1 cup whole wheat flour (or all purpose)
1/2 cup firmly packed brown sugar
1/3 cup raw sunflower kernels
3 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon salt
1 1/2 cups finely shredded carrot (about 2 medium-size carrots)
1 can (8 oz) crushed, unsweetened pineapple, with liquid
1/2 cup 1% low-fat milk
1 large egg, slightly beaten
2 tablespoons sunflower oil
1 teaspoon vanilla extract

Preheat oven to 400 degrees Fahrenheit. Coat a 12-cup muffin pan with non-stick cooking spray. In a large bowl, combine the flour, brown sugar, sunflower kernels, baking powder, cinnamon, and salt. Mix until ingredients are thoroughly combined.

In separate bowl, combine shredded carrot, crushed pineapple and its juice, milk, egg, sunflower oil, and vanilla.

Make a deep well in the center of the dry ingredients. Pour the carrot mixture into it. Mix with a large spoon just until the dry ingredients are combined. Do not beat or over mix.

Spoon batter into each muffin cup, filling each one approximately 3/4 full. Bake 20 to 22 minutes or until golden brown and toothpick inserted in center of muffin comes out clean. Let muffins cool in pan 5 minutes. Remove from pan; cool completely on a wire rack or serve warm.

Courtesy of The National Sunflower Association