Sunflower Seeds

Sunflower seeds are 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.

If you don't have sunflower seeds then here are some good alternatives:

• You can substitute pumpkin seeds.  Pumpkin seeds are good in salads, or a soup topping, or to make pumpkin seed butter.
• OR - Use pine nuts which have a very delicate flavor but are typically more expensive.
• OR  - For snacking, use another nut such as almonds or peanuts