Sunflower Seeds

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.