I come across people regularly who seem to think that eating healthy can be really expensive. Sure, you can make it expensive if you want to, but I choose to keep the cost low. I do not spend more on food now that I would if I were eating differently - I actually spend less (lots of beans, lentils & spinach)! Today, I want to share a couple of tips on how to use sunflower seeds to replace costly health food items like nut meal/flour and nut butter. If you have ever looked into buying either one of these, you may realize you are being price gauged.
I bought a giant bag of sunflower seeds for about $5 which is AT LEAST 50% or more cost effective than buying the same volume in smaller bags. The downside is that they are roasted and salted. Many recipes call for raw seeds, but if you are mindful of the ingredients, roasted and salted seeds will be just fine - just do not add any extra salt!
Seed and nut tip: If you buy in bulk, store in the freezer can save them from getting the funky "I have been sitting in this cabinet for awhile" taste.
Below are 2 recipes that use ONLY SUNFLOWER SEEDS! These 2 recipes turn you sunflower seeds into major ingredients for other healthy food recipes: protein bars, healthy baked goods, and more!
Sunflower Seed Flour - replacement for other nut flowers.
You will need a coffee grinder or a food processor. I prefer the coffee grinder.
Start with FROZEN sunflower seeds. Make sure they have been in the freezer at least a day. This will help prevent the oil separating from the seed and help you have better success with the flour.
To Make: Place frozen seeds into grinder or food processor and pulse. Don't grind too long or you will have our second recipe below - sunflower seed butter. If you have a mesh sleeve, you can pour the contents into the sleeve to separate the flour from any parts that may need to grind a bit longer. (I do not have a mesh sleeve, so I did not do this.)
Sunflower seed flour is that simple! I store mine if the freezer.
This makes a great flour substitute for any recipe you can use nut flour/meal in. Start baking and trying new things!
Sunflower Seed Butter
You can start with unfrozen or frozen sunflower seeds. If you start with raw un-roasted seeds, you will want to roast them 5-10 minutes - until they are lightly golden brown. You can use a bit of honey or agave for some sweetness- optional.
To Make: Take roasted sunflower seeds (and optional honey/agave) and put them into a food processor or high power blender and blend until smooth. This will take a few minutes.
This nut butter is just that simple. This is a nice replacement for peanut butter and any recipe that you use peanut butter for.
Do you have a great sunflower seed recipe? Please share it!
Khyrunnessa Rabbani - I am perfectly imperfect! Passionate believer if you love your body and yourself and the rest will fall into place.