This is a new staple in my kitchen. I love the versatility of this and how I can use it as a cheezy spread on homemade raw crackers, a dip for fresh veggie sticks, added to a sandwich or kale wrap, and even a scoop as a salad topping.
Sunflower seeds are the gift of the beautiful sunflower that has rays of petals emanating from its bright yellow, seed-studded centre. They are an excellent source of Vitamin E, and a rich source of copper and B Vitamins. Read more about the benefits of sunflower seeds below.
1 cup sunflower seeds
2/3 cups pecans
1/4 cup extra virgin olive oil
2 tbsp water
1/2 cup fresh parsley, chopped
1/4 cup fresh dill, chopped
1 clove garlic
1 tsp salt
Makes 2 1/3 cups
Soak sunflower seeds and pecans overnight, or for at least 8 hours. Rinse and discard water.
Add sunflower seeds and pecans to food processor and puree until a puree.
Add remaining ingredients and blend until mixture is smooth and cream.
Recipe Inspired by Raw Essence Cookbook
Nutrition content of sunflower seeds
The seeds contain Vitamin E.
This can help protect cells against the effects of free radicals and substances that oxidize and harm protein structure, the cell membranes, including DNA (deoxyribonucleic acid). This nutrient also helps in the maintenance of blood circulation and production of red blood cells (RBCs). One ounce of sunflower seeds has a total of 10 mg of vitamin E in it. Fact sheets for dietary supplements indicate this is already 35 percent of a person’s recommended daily requirement of Vitamin E.
Other health benefits are attributed to the seeds’ content of Thiamine, a B-vitamin.
This nutrient functions to stimulate cell catalysts or enzymes to stimulate chemical reactions that cells require in order to work efficiently. When a person has adequate levels of thiamine in the body, this assists in obtaining energy from food and generates the basic units or nucleic acids that comprise human DNA. An average human male requires 1.2 mg of Vitamin B1 daily while a female requires 1.1 mg. Every ounce of sunflower seedscontains 0.4 mg of thiamin or Vitamin B1.
Sunflower seeds also contain copper.
This mineral is excellent for maintaining the skin and hair. One ounce of the seeds contains 512 mg of copper or more than fifty percent of the recommended daily intake of this nutrient. The body utilizes copper to produce melanin responsible for giving the hair and skin their nice healthy colors. The minute particles of this protein pigment can take in the sun’s ultraviolet radiation. In this way, people are protected from damaged tissues due to overexposure to sunlight. Copper also supports the mechanism of the body’s metabolic processes to assist body cells in producing energy.