Sunflower seeds, how to eat them and all useful information oncalories, nutritional values, daily amount to take and where to buy shelled sunflower seeds.
All the energy and vitality contained in the sunflower they are offered to us at the table when we consume its seeds.
THE sunflower seeds they are appreciated for their outstanding featuresnutritional properties: they have a high content of fatty acids and a good supply of micronutrients, among others, we mention the B vitamins and vitamin E, antioxidants and mineral salts such as iron, zinc, phosphorus, magnesium and potassium.
According to the experts it would seem that i sunflower seeds can prevent some diseases, including cancer.
Sunflower seeds, nutritional values
Do sunflower seeds make you fat?
It all depends on the amount you take. They certainly aren't low in calories. 100 grams of sunflower seeds provide 584 kcal. Let's see in detail inutritional values of sunflower seeds.
Calories: 584 kcal
- Carbohydrates: 20 g
- Fats: 51.46 g of which,
- saturated: 4.45 g
- monounsaturated 18.52 g
- polyunsaturated 23.13 g
- Protein: 20.78 g
THEnutritional valuesreferring to micronutrients see:
- Vitamin B1 (Thiamine): 1.48 mg
- Vitamin B2 (Riboflavin): 0.355 mg
- Vitamin B3 or Vitamin PP: 8.335 mg
- Vitamin B9: 227 μg
- Vitamin J or choline: 55.1 mg
- Vitamin C: 1.4 mg
- Vitamin E: 35.17 mg
- Calcium: 78 mg
- Magnesium: 325 mg
- Iron: 5.25 mg
- Phosphorus: 660 mg
- Potassium: 645 mg
- Sodium: 9 mg
- Zinc: 5 mg
Therevitamin J or choline, is little known, yet it is an essential coenzyme for the constitution of cell membranes and a large family of neurotransmitters. As for the fatty acid profile, the main one is linoleic acid.
Betweenbenefitsmade bysunflower seeds, we point out the contribution of phytosterols, compounds that contribute to lowering blood cholesterol levels. After analyzing thenutritional properties of sunflower seeds, let's move on to the practice:how do you eat sunflower seeds?
Sunflower seeds, how to eat them
THE sunflower seedsthey are very versatile in the kitchen. They can be used to enrich salads but also rice-based dishes, vegetable-based dishes, or soups.
They are excellent in the homemade preparation of bread and other baked goods, such as crackers or homemade breadsticks. They can also be simply toasted for a healthy snack for both adults and children.
If unsalted, they can be used to enrich a fruit salad or to decorate a bowl of homemade ice cream.
Here is a recipe to recharge you in the morning. Mix the peeled seeds of sunflower natural (preferably toasted) to the various typical breakfast cereals and add them to milk. Or grind or blend i sunflower seeds to obtain a floury powder to be added to honey, forming an energetic and pleasant cream to spread on bread.
Toasted sunflower seeds
To use, it will be necessary to toast theshelled sunflower seeds. How to toast them? Very simple.
Place a non-stick pan on the heat, make it hot and add a handful of sunflower seeds. Warning! The sunflower seeds must all come into contact with the bottom of the pan so they won't have tolean on.
Lower the heat to low and toast them for a couple of minutes, “sautéing” once, after the first sixty seconds. In practice for toast the seedsyou have to "cook" them in a non-stick pan for 2 minutes "turning them" halfway through cooking.
Sunflower seeds, where to buy them
THE sunflower seeds of higher quality come from organic farming: the flowers from which they are obtained are not treated through the use of pesticides. Therefore it is essential to choose the organic sunflower seeds that you can easily find in natural product shops, herbalists or in departments dedicated to organic products in some supermarkets.
I recommend buying natural sunflower seeds. On the market, in fact, it is possible to find already salted sunflower seeds or with the shell. Buy natural shelled sunflower seeds.
If you don't find theshelled sunflower seedsand in the natural at the supermarket, you can take advantage of the online purchase. On this Amazon page, for example, some excellent sunflower seeds (purchased by me personally to enrich salads, soups, bread and other baked goods)are offered at a price of 10.99 euros with free shipping costs.
At this price it is possible to obtain a bag of about 1.5 kg, a "good deal"since at the supermarket the 70 gram bags are charged around 4 euros. Since this is a large amount, unless you bake your bread every day, you'd better transfer them to a large jar or airtight package like those zipped ikea bags. If you want to keep them in an envelope, be careful to close it well and let most of the air out. Keep them away from sources of heat and humidity.
Note: if you don't know how to consume large quantities of sunflower seeds, you can prepare an excellent homemade vegetable butter! For all the info, I refer you to the recipehomemade sunflower seed butter.