Sunny Pecan Dill Dip {Raw}

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.

Learn more:



Sunflower Seed Paleo Bread


I absolutely love this bread recipe. It is quite simple to make, flourless, really tasty and so light! It is always exciting to find new bread recipes that work and actually resemble bread! I also enjoy flaxseed focaccia, or raw crackers,  but I am really loving this new recipe (created by Jamie at The Blissful Kitchen.)I know that some people following paleo do avoid flaxseed but I’ll call it paleo bread since that’s what her recipe is.

I like to use it for sandwiches like a vegan BLT with marinated eggplant bacon, tomatoes, lettuce, avocado and a red pepper cashew mayo, or a sweet breakfast sammy with PB and local honey!

It would be great as toast, served with soup or for any sandwich of choice!

Paleo Bread

2 cups sunflower seeds
1/4 cup ground flaxseed
2 T coconut flour
1/2 t baking soda
1/4 t salt
5 large eggs, preferably organic and local
1 T extra virgin cold pressed coconut oil, melted
1 T honey
1 T apple cider vinegar, I like Bragg’s raw unfiltered

Preheat oven to 350.

In a food processor, pulse together sunflower seeds, coconut flour, baking soda, and salt. Add eggs, oil, honey, apple cider vinegar until well combined. Pulse in ground flax.

Prepare a loaf pan with parchment paper to prevent the bread from sticking. Place batter in loaf pan and bake for 35-40 minutes.

Let cool for 1 hour before removing from pan or slicing.

Makes 1 loaf