Toasted Sunflower Seeds
Not only are sunflower seeds fun and delicious to eat, they are packed with helpful nutrients, including vitamin E, phytosterols, antioxidants and selenium.
Sunflower seeds can be eaten raw or cooked. And they are so versatile. You can eat them on salads or oatmeal, in smoothies or muffins or grind them for a crumb topping. They can be sweet and savory or just eaten all by them selves.
Ok and yes bird food. I really enjoyed watching the yellow finches darting in to steal the seeds from the sunflowers in my garden. (I was hoping to have my own home grown seeds to roast, but not this year…but loved the entertainment)
If you are going to toast sunflower seeds I prefer cooking them on the stove rather than in the oven or toaster oven. (which you can always do in a pinch, they just come out drier and the flavor is different)
If you want to add seasoning to the seeds you would usually do that (for the stove top method) toward the end of roasting. If you add them too soon they might burn before the seeds are done.
And there are infinite ways to add seasoning to the toasting seeds….I have included the simplest version to get you started.
I usually roast more than I need for a recipe so I can have them on hand for a last minute creation. (Or just a quick snack.)
Toasted Sunflower Seeds
Total prep and cook time: 10 minutes
Makes 2 cups
Ingredients:
2 cups raw organic sunflower seeds
Optional:
1/2 tsp. organic low sodium soy sauce
tiny pinch cayenne
Place a large skillet on medium heat. Put sun seeds in a fine mesh strainer and rinse well. Let drain for a few seconds and then pour the wet seeds into the hot (not too hot) pan.
Start stirring.
Keep the seeds moving and turning to ensure even toasting.
Seeds are done when they turn from gray to light brown.
If you are using a cast iron pan turn off the heat a few minutes before the seeds are done, but keep stirring. The heat in the pan will continue to cook the seeds.
If you are seasoning the seeds with a little soy sauce turn off the heat and let the seeds cool down a little in the pan. (Still stir.) If using cayenne mix it with the soy sauce and pour over the seeds, stirring quickly to distribute evenly before it dries.
Pour onto a plate to cool.
After completely cooled they can be stored in an airtight container and will keep fresher and long in the fridge. (About 2 weeks.)
