The seeds from the Helianthus annus flower, a relative of the daisy. The flowers reach up to 15 feet tall have huge heads that bear hundreds of black-shelled seeds. The seeds can be roasted in the shell and salted then eaten as a snack. The sunflower seed kernels are very nutritious containing more protein than beef and only 20 percent fat. The seeds are an excellent source of vitamins A, D, and E as well as calcium, phosphorus and iron.
Use the raw, shelled seeds in salads, to top soups, ground and used in cookies or even ground to make sunflower seed butter.