Content

• To step
• Method 1 of 3: Roast sunflower seeds with the skin around
• Method 2 of 3: Roast sunflower seeds without the peel
• Method 3 of 3: Seasoning sunflower seeds
• Tips
• Warnings
• Necessities

Roasted sunflower seeds are a tasty and healthy snack - great when you suddenly get hungry at night or when you're on the go. Roasting sunflower seeds is really easy, and you can do it with or without the shells around it. Read below to find out how!

To step

Method 1 of 3: Roast sunflower seeds with the skin around

1. Put the sunflower seeds in a bowl. Pour enough water into the bowl to cover all the seeds. The sunflower seeds will absorb some of the water so they won't dry out when you roast them.
2. Add 80 to 120 grams of salt. Soak the sunflower seeds in the salt water overnight. This gives the seeds a salty taste.
   • If you are in a hurry, you can also put the seeds with the salted water in a pan and let it simmer for an hour or two.
   • If you don't want salty sunflower seeds, skip this step altogether.
3. Drain the seeds. Pour away the salt water and pat the seeds dry with some kitchen paper.
4. Preheat the oven to 150ºC. Spread the sunflower seeds in one layer on a baking tray covered with parchment paper. Make sure the seeds are not on top of each other.
5. Put the seeds in the oven. Roast the seeds for 30 to 40 minutes, until the skins are golden brown. The skins will also crack in the center when toasted. Stir the seeds every now and then so that they toast evenly on both sides.
6. Serve or store. The sunflower seeds can be mixed with a spoonful of butter while still hot and served immediately. Or you can let them cool on the baking tray and then store them in an airtight container.

Method 2 of 3: Roast sunflower seeds without the peel

1. Clean the sunflower seeds. Place the seeds without the peel in a colander or sieve and rinse with cold water to remove any dirt. Remove any loose shells.
2. Line a baking tray or roasting pan with parchment paper. Preheat the oven to 150ºC.
3. Spread the seeds on the baking paper. Make sure they are not on top of each other.
4. Put it in the oven. Roast for 30 to 40 minutes, or until the seeds are brown and crispy. Stir occasionally to make sure they are evenly browned on both sides.
5. Serve or store. You can serve the hot seeds immediately or let them cool before placing them in an airtight container for later use.
   • If you like salty sunflower seeds, sprinkle the seeds with salt while they are still on the baking tray.
   • You can also stir a teaspoon of butter into the hot seeds for an extra tasty snack!

Method 3 of 3: Seasoning sunflower seeds

1. Make seasoned sunflower seeds. You can add a nice sweet or spicy flavor to your seeds by adding 3 tablespoons of brown sugar, 1 tablespoon of chili powder, 1 teaspoon of ground cumin, 1/2 teaspoon of cinnamon, a pinch of ground cloves, 1/2 teaspoon of cayenne pepper, 3/4 teaspoon of salt and 3/4 teaspoon of dried chili flakes to mix. Stir the peeled seeds into a beaten egg white first (so that the herbs stick) and then sprinkle the spice mixture over them so that they are completely covered. Roast them as described above.
2. Make roasted lime sunflower seeds. These lime-flavored sunflower seeds are delicious in salads, with noodles or in soups. Stir the peeled seeds into a mix of 2 tablespoons fresh lime juice, 2 tablespoons soy sauce, 1 teaspoon agave syrup, 1/2 teaspoon hot chili powder, 1/2 teaspoon paprika and 1/2 teaspoon canola or olive oil. Schedule as previously described.
3. Make roasted sunflower seeds with honey. This is a deliciously sweet snack, perfect for your lunch box! Melt three tablespoons of honey (you can also replace it with date syrup or agave syrup) in a small saucepan over low heat. This will take about a minute. Add 1.5 teaspoons of sunflower oil and 1/2 teaspoon of salt. Stir in the peeled seeds and roast as normal.
4. Make salt vinegar seeds. If you prefer a savory snack, this recipe is exactly what you are looking for! All you have to do is stir the peeled seeds into a tablespoon of vinegar and a teaspoon of salt, then roast them as normal.
5. Make sweet cinnamon sunflower seeds. Stir your seeds into a mixture of 1/4 teaspoon of cinnamon, 1/4 teaspoon of coconut oil, and 1/4 teaspoon of sweetener, and you have a sweet, low-calorie treat.
6. Try other simple herbs. There are tons of other herbs you can try, both in a combination and on their own. If you're looking for a really quick way, just add 1/4 teaspoon of any of the following to your sunflower seeds before roasting them: cajun seasoning, garlic powder, or onion powder. You can also dip your seeds in melted chocolate for a truly decadent snack!

Tips

• Covering the seeds with a layer of tamari is also delicious!
• Sunflower seeds contain almost as much vitamin E as olive oil.
• You can also roast the seeds for 25-30 minutes at 160ºC.

Warnings

• Make sure to reduce the amount of nutrients such as vitamins, minerals and anti-oxidants when roasting nuts or seeds. Try to eat the sunflower seeds raw every now and then.

Necessities

• Baking tray or roasting pan
• Baking paper
• Bowl or pan