Jun 15

Written by: Jada
6/15/2009 8:25 PM

Try some of these tasty recipes using the delicious and nutritious sunflower seeds!

Sunflower Chicken Stir-Fry

This easy stir-fry uses sunflower seeds for crunch and stretches a pound of chicken using rice and vegetables. Ginger, sesame oil, and soy sauce lend an Oriental flair.

Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients:

• 2 Tablespoons sesame oil
• 2 teaspoons minced fresh ginger
• 1/2 teaspoon garlic powder
• 1 pound chicken breasts, cut into bite-size pieces
• 4 cups cold cooked rice
• 1 cup chopped green onion
• 1 cup chopped celery
• 1 cup chopped carrots
• 1/2 cup shelled sunflower seeds
• 1/4 cup soy sauce, divided use
• 1 egg beaten with 1 teaspoon water

Preparation:

Whisk together sesame oil, ginger and garlic powder. Add to chicken and toss to coat.

Heat electric skillet or wok to 375 F. When hot, add chicken and sear on both sides.

Add green onions, celery, carrots, sunflower seeds, and half of the soy sauce Stir-fry until heated, then add egg, continuing to stir-fry.

When egg has cooked, add the rice and remaining soy sauce. Stir-fry on high until rice is hot.

Serve with fresh fruit salad on the side.

Yield: about 4 servings

Sunflower Seed Casserole

This is a delicious casserole that doesn't need any meat. The protein is derived from the sunflower seeds.

• 2 cups of sunflower seeds
• 2 cups of cashews
• 3/4 cup of water
• 1 cup mushrooms or chopped vegetables
• 5 c cooked brown rice
• 2 1/2 teaspoon vegetable broth
• 3 tablespoons soy sauce or tamari sauce
• 2 tablespoons of Brewers yeast
• 1/8 t garlic powder
• Finely chopped onion to taste, or chives

Preparation:

Grind up the sunflower seeds into a fine paste.

Place the cashews and water into a blender. Blend together until a smooth consistency is formed.

Put all the remaining ingredients into a bowl. Add the sunflower seed paste and cashew nut paste. Mix together well.

When you are certain that it is combined well, spoon the entire mixture into a casserole dish.

Bake in a moderate oven for one and a half hours (around 180ºC/325ºF).

Keep an eye on it.

Sprinkle a little water on it if it seems to be drying out during baking.

Sea salt to taste

*It is a good idea to cover the casserole dish with a lid or foil for the first 45 minutes to prevent it from over-browning.

Sunflower Pate

Serve this vegan sunflower pate with crackers as an appetizer, snack or protein main dish. The spread is baked, cooled, then chilled to set. Yet it is best served at room temperature, so plan ahead.

Prep Time: 15 minutes
Cook Time: 45 minutes

Ingredients:

• 1 cup ground sunflower seeds
• 1/2 cup cornmeal
• 1/2 cup nutritional yeast
• 3 teaspoons parsley
• 1-1/2 teaspoons basil
• 1 teaspoon thyme
• 3/4 teaspoon sea salt
• 1/2 teaspoon sage
• 1/4 teaspoon sea kelp
• 1 cup potato, finely grated

Preparation:

Mix ground sunflower seeds, cornmeal yeast, parsley, basil, thyme, sea salt, sage, and sea kelp together in a bowl.

Grate the potato and rinse it thoroughly to remove excess starch. Squeeze and drain it after rinsing.

Add water, sunflower oil, tamari, and horseradish, stirring in the potato last. Mix well.

Preheat the oven to 375 degrees F. Generously oil a 9-inch glass pie plate and scoop in the pate mixture. Put in the oven and immediately turn the heat down to 350 degrees F. Bake 35 to 45 minutes until well browned.

Let the pate cool 1 to 2 hours and then chill it thoroughly before serving to set it completely. It may be reheated later if desired. It is tasted when served at room temperature.

Enjoy the pate as an appetizer, snack or protein main dish. May be served on crackers or bread. Great for picnics, lunches or parties. Keeps 7 days refrigerated or may be frozen into pie wedges.

Yield: about 6 servings

Banana Sunflower Seed Cookies

If you love sunflower seeds, you will love these banana cookies also studded with chocolate chips. Feel free to double up on the sunflower seeds and omit the chocolate chips. Dried fruit may also be substituted.

Prep Time: 20 minutes
Cook Time: 15 minutes

Ingredients:

• 1-1/2 cups all-purpose flour
• 1 teaspoon baking soda
• 2 very ripe medium bananas, peeled and mashed
• 1/2 cup butter, at room temperature
• 1/2 cup granulated white sugar
• 1/2 cup shelled sunflower seeds
• 1/2 cup miniature chocolate chips or dried fruit

Preparation:

Whisk together flour and baking soda in a small bowl. Set aside.

In a large bowl, beat bananas, butter, and sugar on medium speed until thoroughly combined.

Add flour mixture half at a time, beating to incorporate. Fold in sunflower seeds and chocolate chips.

Refrigerate cookie dough for 45 minutes to 1 hour. (Cold dough helps keep the cookies from spreading.)

Preheat oven to 350 degrees F. Line baking sheets with Silpats or parchment paper.

Scoop about 1 teaspoonful of cookie dough for each cookie and place 2 inches apart on prepared baking sheets. Bake 12 to 15 minutes until edges are lightly golden.

Yield: about 36 cookies

Enjoy!

Stay In Touch,

Jada

Copyright ©2009 One Touch Wellness, Inc.

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