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Sunflower Seed Snacks By Mary Emma Allen When the giant sunflower started growing in our garden, we weren’t sure what it was because no one had planted sunflowers. Perhaps the wind blew the seeds there from the bird feeder. Or a bird dropped it while flying over. We’ve watched it grow and develop a multitude of flowers. The grandchildren are anticipating picking and drying the seeds. The bring yellow blossoms brighten our day and attract the attention of visitors. A Nutritious Snack Sunflower seeds can be eaten alone or combined with raisins, nuts, and dried fruits. They also give salads extra crunch and protein. They’re interesting to add to breads or other baked goods. These seeds and sunflower meal come close to being a complete food in themselves. They contain protein, calcium. phosphorus, iron, potassium, magnesium, thiamin, riboflavin, niacin, and vitamins A, D, E, and K. Vitamin C can be obtained when you sprout sunflower seeds. Supposedly three tablespoons of sunflower seeds generally yield about 10 percent of an adult’s daily protein requirements. Native to North America This high protein food is believed to be native to North America, and was taken to Europe by the early Spanish explorers. From there, it spread throughout the Middle East and Asia. Finally sunflower seeds were introduced into the Americas again as a food and have become a popular food in this country. The American Indians were using sunflower seeds long before the white man arrived. They made bread from the seeds by parching them, then pounding them into a meal. This was mixed with marrow before the natives baked them on hot stones. TOASTED SEEDS - Place seeds on a pan in a pre-heated oven at 350 degrees F. for a few minutes. Another recipe says to roast them at 300 F. for 15 minutes. Or you can fry them in oil. Then salt the seeds lightly if desired. ADD TO RECIPES - Try experimenting with toasted sunflower seeds in various recipes to add protein to your meals. SUNFLOWER SEED SNACK - Pop 1/2 cup corn. Then lightly sauté 1/2 cup sunflower seeds in 2-3 tablespoons oil until the seeds are lightly browned. Stir in 1 cup molasses. Add 1/2 cup roasted peanuts. Simmer over low heat until the mixture is thin and bubbly. Then pour everything over the popcorn in a large bowl. Mix gently until the corn is well coated. This snack, when cooled, may be stored in an airtight container. (c) 2001 Mary Emma Allen About the Author Mary Emma Allen has been writing cooking columns for 30 years and has compiled a family cookbook. She’s currently compiling a cookbook/story book, "Tales From a Country Kitchen." Visit her web site for more cooking articles at http://homepage.fcgnetworks.net/jetent/mea You can email her at me.allen@juno.com Related Features Growing Sunflowers Sunflower Crafts Fun Finger Food Backyard Birds