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If you’re looking for a new way to incorporate sunflowers into your diet, you’re in luck.
While most people are familiar with eating sunflower seeds, the entire flower is actually edible.
Sunflowers have been shown to possess a variety of health benefits, including antioxidant and anti-inflammatory properties, making them a nutritious addition to your meals.
In this article, we’ll explore six different ways to enjoy sunflowers, from the seeds to the petals.
Whether you’re looking for a new salad topping or a unique tea flavor, there’s sure to be a sunflower recipe that suits your taste.
So, let’s dive in and discover the many ways you can incorporate this cheerful flower into your cooking.
Add Sunflower Sprouts to Salads and Stir-fries
When your sunflower seedlings reach about 6 inches tall, you can pull them from the ground and use the sprouts to add a unique flavor to your salads and stir-fries.
These sprouts can be eaten raw or sautéed with other vegetables like tomatoes and peppers.
For an extra dose of sunflower, use sunflower oil when stir-frying.
Eating sunflower sprouts is also a great way to reduce waste and thin out the number of plants in your sunflower patch.
Make Salad or Cook With Sunflower Greens
Sunflower greens are a great addition to any meal.
You can eat the leaves raw in a mixed salad or cook them in stir-fries or boiled like collard greens.
To prepare sunflower greens for cooking, remove the tough center ribs of the leaves.
Season them with salt and vinegar oil for a delicious and healthy dish.
Steam Sunflower Buds and Serve With Butter
Sunflower buds, when picked in their bud stage, taste similar to artichokes.
To prepare them, remove the bitter green around the bottom of the bud and steam or boil them in water for a few minutes.
Once cooked, serve them with a dollop of butter.
This simple cooking method preserves the delicate flavor of the sunflower buds and allows the butter to complement their subtle taste.
Steamed sunflower buds can also be used in salads, pasta dishes, and other recipes where you might use artichokes.
They add a unique flavor and texture that will impress your guests.
Experiment with different seasonings and herbs to create a dish that suits your taste.
You can also try sautéing the buds with garlic and oil for a more complex flavor.
Overall, steaming sunflower buds and serving them with butter is a quick and easy way to enjoy this delicious and nutritious vegetable.
Add Sunflower Petals to Salads and Teas
Sunflower petals can add a unique flavor to your salads and teas.
When using sunflower petals in salads, it is important to pluck them from the flower once the bud has opened.
The edge of the petal is bitter and not suitable for eating in large quantities by itself.
To complement and tone down the flavor of sunflower petals, combine them with other salad ingredients.
Additionally, sunflower petals can be used to make tea.
Pick unsprayed petals and brew them in hot water, similar to chamomile tea.
The petals have a mild bitterness, so sweeten the tea with a little honey if desired.
In addition to salads and teas, sunflower petals can also be used as floral garnishes for cakes, salads, and goat cheese logs.
Try adding sunflower petals as a unique salad topping or tea ingredient to add a touch of floral flavor to your meals.
Roast Sunflower Seeds
Roasting sunflower seeds is a simple and delicious way to enjoy this high-protein and fiber-rich snack.
To make roasted sunflower seeds, spread them evenly on a cookie sheet and roast them at 300 degrees Fahrenheit for about 15 to 25 minutes.
This method allows you to control the amount of sodium in your snack.
Sunflower seeds are naturally high in fat and calories, so it is important to consume them in moderation.
Some varieties of sunflower seeds can also be high in sodium, so opting for unsalted or lightly salted seeds is a healthier choice.
Roasted sunflower seeds can be enjoyed on their own or added to trail mix, baked goods, or bread.
They can also be ground into sunflower seed butter for a nutty flavor and used as a spread or ingredient in various recipes.
In summary, roasted sunflower seeds are a tasty and nutritious snacking option.
Just be sure to consume them in moderation and choose unsalted or lightly salted varieties to limit your sodium intake.
6. Grill Sunflower Heads
Grilling sunflower heads is a unique and delicious way to enjoy this beautiful flower.
To start, choose a giant sunflower head with seeds that are covered with tiny flowers, but not fully hardened seeds.
Then, pick off all petals and rub the tiny flowers off the seeds.
Coat the sunflower head with a strongly flavored oil, such as garlic, sun-dried tomato, or herb oil.
Place the sunflower head face down on the grill and cook until marks form.
Then, cover the grill and cook for an additional 5 minutes until the sunflower head is tender.
After grilling, the seeds should come off easily when touched.
You can treat the grilled sunflower head like corn on the cob by adding sea salt, herbs, oil, or butter.
Use a fork to scrape off the seeds and enjoy.
If you’re feeling adventurous, you can even bite into the sunflower head like a corn cob.
Grilled sunflower heads are a great addition to any summer barbecue and are sure to impress your guests with their unique and delicious flavor.
