How to Roast Sunflower Seeds

Sunflower seeds, from which sunflower oil is extracted, are also commonly used as snacks and garnishes. Even sprouted seeds are used in salads. Each sunflower head is composed of small yellow flowers that are arranged in a compact manner. These small flowers develop kernels that are covered with husk. Sunflowers seeds are sold as unshelled kernels or with husk. It is believed that sunflowers have been cultivated by humans for a very long time and the plant is said to have its origin in North America. Apart from being grown as a garden plant, sunflower is also commercially grown in different parts of the world for its seeds that are used for extracting sunflower oil. These seeds are also roasted and consumed as a healthy snack. Even though roasted sunflower seeds are available in the market, you may prepare it at home too. If you have sunflower plants in your garden, you may harvest the seeds and roast them.

Roasting Sunflower Seeds

Roasted sunflower seeds are rich in nutrients and can be used as a tasty and healthy snack. Studies reveal that these seeds are rich in certain vitamins and minerals, essential fatty acids, dietary fiber, amino acids and cholesterol lowering phytosterols. While, raw seeds are said to be more nutritious, even the roasted versions contains most of the nutrients.

If you have sunflower plants in the garden, you have to harvest the seeds at the right time. You may let the seeds dry on the stalks itself and harvest only when they are completely dry. Another method is to cut of the stalks with the flower heads and dry them at home. If you want to get the seeds dried on the plants, then, make sure to cover the flower heads with cheesecloth so as to prevent birds from eating the seeds. In case you want to dry them at home, cut the flowers along with the stalk and hang them upside down in a dry location with less light, but plenty of ventilation. Never stack these flowers, because this may result in rotting. Once the seeds are dry, remove and store them for roasting. The following are some guidelines regarding how to roast sunflower seeds.

• You may prepare both salted and unsalted versions of roasted sunflower seeds. If you prefer unsalted version, all you have to do is to spread the seeds on a cookie sheet and roast them in an oven that is preheated to 300 degree Fahrenheit.
• Roast them for around 40 to 45 minutes till they become crisp. You may add seasonings, like spices, olive oil, etc, to the seeds before roasting. Make sure to turn the seeds occasionally, so as to prevent burning. If you plan to consume the seeds immediately, you may add a small amount of butter too (one teaspoon per cup). If the seeds are roasted with olive oil, then butter is not needed.
• Those who want salted sunflower seeds can resort to the following methods. Salt can be added to the seeds in three different ways. You can even soak the unshelled seeds overnight in saline solution (¼ to ½ cup per two quarts of water).
• Next morning, drain the seeds and pat dry with paper towels. If you forget to soak the seeds, you may add the seeds to a saline solution and let it simmer for around two hours. After that drain and pat dry the seeds.
• Spread the seeds on a cookie sheet and roast them for around 40 minutes in an oven that is preheated to 300 degree Fahrenheit. Once removed from the oven, you may serve it with butter/margarine and other seasonings.
• You may add salt to the roasted unshelled sunflower seeds, once it is removed from the oven. You may also store the roasted seeds in an airtight container and use later.

In short, sunflower seeds with shells can be roasted as per the first method discussed above and if you have unshelled seeds, you may resort to salted as well as unsalted versions. Removing the shells of raw seeds can be little bit difficult, but, if you want, you may try running the seeds for a few seconds in a mixer and then, soaking it in water. This method may crush some of the seeds, but will help to separate most of the shells. Once you put these seeds in water, the husk will float on the top and can be easily removed. However, it is always better to get unshelled seeds from the market. So, try the above said tips and reap the health benefits of sunflower seeds. It is always advisable to consume these seeds in moderation, especially, the salted versions.