I believe that frequent vegansandra.com readers have noticed that I LOVE sunflower seeds. I have shared many delicious recipeswhere the sunflower seeds are used in many clever and tasty ways. What can you make out of these amazing little seeds? Creamy sauces, hearty pie fillings, silky soups, salad dressings and so on. And of course, you can make an absolutely amazing plant milk out of the sunflower seeds!
In Europe, the seeds cost about 0,50 euro cents per pack (150 g). This is super cheap, compared to cashews which cost over 2 euros per pack. And if you have a nut allergy, cashews are out of the question and sunflower seeds are your new best friends. As you can see, I'm a huge fan. And I want to share all this greatness with you. Scroll down for a super versatile basic sauce recipe, plant milk and homemade granola recipe and some great tips!
Why are the sunflower seeds so amazing?
- They are super cheap. One pack (150 g) costs about 0,50 euro cents and you can make a decent amount of sauce out of it.
- Availability. I don't know a store where they don't sell sunflower seeds.
- Versatility. Since the seeds are pretty neutral in taste, you make plant milk, warm sauce, cold sauce, soup and salad dressing out of them.
- Even if you are allergic to nuts, you can still make creamy vegan sauces using sunflower seeds.
- Beneficial to your health. Sunflower seeds contain a lot of E-vitamin, B-vitamin, K-vitamin, iron, magnesium, omega fatty acids, selenium, calcium and folic acid.
I just love the idea that you can make a whole pot of creamy vegan and gluten free sauce out of these little seeds.
I also want to share my basic sauce recipe, which you can modify to your own taste (add different herbs or spices for example).
Basic sauce recipe
Serves: 4 - 6 people
Preparation time: 15 - 20 minutes.
- 1 cup / 150 g raw peeled sunflower seeds (not roasted)
- 2 cups / 480 ml water
- 4 - 5 Tbsp soy sauce or tamari
- ½ tsp salt
- 1 Tbsp paprika powder
- 1 tsp curry powder
+ 3 Tbsp oil, 1 onion, 3 cloves of garlic
If you don't have a high speed blender, soak the sunflower seeds for a couple of hours or overnight. You can also boil them for 15 minutes instead of soaking. Drain the soaked or boiled seeds. Add to a blender along with water, soy sauce, salt, paprika powder and curry powder. Blend for a couple of minutes until smooth. Heat up some oil in a pan. Add thinly sliced onions. Cook for a couple of minutes. Add chopped garlic and cook for 30 seconds. Add the blended sauce, stir and let it simmer for a couple of minutes. If you want, you can use the sauce right after blending and skip the cooked onion part. You can serve the same sauce with mashed potatoes, use it in creamy soups or make a divine mac and cheese:
More tips:
- You can always boil the sunflower seeds for 15 minutes instead of soaking them for a couple of hours or overnight.
- Blender is the best for making a super smooth sauce. When using a food processor or a hand blender, the mixture will be a bit more grainy but still tasty.
- If you want a more neutral sauce, leave out the paprika powder and curry powder. Or you can make a cold sauce by adding some lemon juice, chopped raw onions, fresh herbs and chopped tomatoes instead for example.
Oat and chocolate granola with sunflower seed milk
I often make my own sunflower seed milk. I like to use it in smoothies, in baking and serve it with homemade granola. Making your own sunflower seed milk is super cheap and very simple. And it tastes pretty neutral, so you can use it almost everywhere.
Sunflower seed milk
- 1 ½ cups / 200 g raw peeled sunflower seeds (not roasted)
- 4 ¼ cups / 1 liter water
If you don't have a high speed blender, soak the seeds for a couple of hours of overnight. You can also boil them for 15 minutes if you are in a hurry. Drain and rinse the seeds. Blend with water, until you have a smooth mixture. Strain the mixture. You can keep the pulp for other foods or throw it away. Now you will have over 4 cups of delicious sunflower seed milk.
Oat and chocolate granola
- 2 ½ cups / 300 g rolled oats
- 1 ½ Tbsp (unrefined) sugar
- ½ Tbsp cocoa powder
- 2 Tbsp (olive) oil
- 1 cup / 100 g almond flakes
- 1½ cups / 200 g vegan chocolate chips
Preheat the oven too 400 F / 200 C. Mix all the ingredients and pour them on a baking tray covered with parchment paper. Bake for 7 - 10 minutes. Let the mixture cool and then serve it with sunflower seed milk.
If you have any questions, feel free to leave them in the comments!
FAQs
It's quite simple: Raw sunflower seeds can be substituted for cashews in a 1:1 replacement in vegan recipes with success. Step 1: Soak them. You will need to soak your sunflower seeds similarly to your cashews. This works very well in savory recipes like sauces and dips.
What is a good substitute for blended cashews? ›
If you're looking to replace cashews when it comes to sauces, silken tofu is one of the best substitutes. Blend silken tofu and add it to soup, cream sauces, and even salad dressing to give it a creamy base without cashews.
What do sunflower seeds have inside them answer? ›
Crack open a sunflower seed, and you'll find two parts: the seed shell and the kernel. The seed shell is called the pericarp, and it helps protect the seed inside. The kernel contains the embryonic seed, which will develop into a new plant, and a food source to sustain it through emergence.
What is a good substitute for cashews if you are allergic to nuts? ›
Seeds such as pumpkin and sunflower seeds have a similar flavor and texture, making them a good substitute in recipes calling for cashews. Seeds are especially effective if the recipe calls for cashew butter.
Do sunflower seeds count as nuts? ›
Sunflower seeds are not nuts, but nuts and seeds share some properties. If a person has any doubts, they should speak with an allergist. Research from 2022 notes that sunflower seed allergy is rare, and people who are allergic to nuts usually tolerate sunflower seeds well.
What are the best nuts to blend? ›
That's why we think walnuts are the ideal addition, as all the ingredients blend perfectly together. Walnuts also boast endless health benefits, known throughout the world and considered to be the best nut: They contain many plant-based omega-3 fatty acids.
Do you need to soak cashews before blending? ›
Most recipes have you soak the cashews overnight before blending, but I have found that unnecessary. A quick soak in hot water works just fine, especially if you have a high powered blender, such as a Vitamix.
Can you blend cashews in a blender? ›
Add cashews to a heatproof bowl and cover with hot water by at least 1-2 inches. Soak for 20-30 minutes. Drain the cashews and add them to a high-speed blender with 1 cup (240 ml) fresh water. Blend on high until completely smooth — about 1 minute.
Is it okay to eat sunflower seeds every day? ›
Therefore, you shouldn't worry about eating reasonable amounts of sunflower seeds, such as 1 ounce (30 grams) per day — but you shouldn't eat a bagful in a day.
How many sunflower seeds should I eat per day? ›
Sunflower seeds should not be consumed more than 1 small cup ( around 30 grams ) per day.
Because sunflower seeds are calorically dense, Vu suggests limiting your intake to a couple of teaspoons — or up to two tablespoons — of the hulled seeds per day for salad toppings or garnishes. As a snack, ¼ cup of hulled seeds “is a good portion size that will definitely help keep you satiated,” says Hunnes.
What nut is closest to cashews? ›
Pine nuts are firmly connected with cashews, making pine nuts an incredible replacement for cashews. The two of them have a somewhat sweet flavor, so they can substitute each other well. They are healthy and nutritious with rich fats.
Are cashews an inflammatory nut? ›
Almonds (nuts in general)-Almonds, walnuts, and cashews are among some of the best nuts to eat when wanting to avoid inflammation. What makes these so easy to eat is that they can be a snack, incorporated into a main dish, or sprinkled on dessert. Try to get these in your diet, daily if possible.
Can cashews cause stomach pain? ›
Some people may have tree-nut allergies including cashew allergies. They may develop symptoms, such as nausea, vomiting, and indigestion when consuming cashews. Nuts, including cashews, are high in fats, which slow down the emptying stomach.
Do sunflower seeds taste like cashews? ›
I just wanted to share my recent discovery. I've recently started using sunflower seeds instead of cashew nuts. They are much cheaper and, at least where I live, I can get them regionally. Their taste is similarly neutral and they need less time to soak.
Are seeds a good substitute for nuts? ›
Try seeds if you're allergic to nuts
For those who know they definitely can't eat peanuts or tree nuts, seeds are a great alternative. Seeds are packages of nutrition that make a young plant grow, and these same nutrients also are good for humans.
Can seeds replace nuts? ›
There are many ways to substitute peanuts or nuts in a recipe! Replace nuts and peanuts with: Seeds – a nut-free source of roasted pumpkin seeds (pepitas) or sunflower seeds makes a great replacement for nuts in granola bars, breads, and “butters”.
Can you substitute seeds for nuts? ›
Many people who are allergic to tree nuts enjoy seeds as an alternative. Sesame seeds, pumpkin seeds, and poppy seeds can add nutrition and variety to a nut-free diet.
