Sunflower Seeds

Store raw, shelled seeds in an airtight container in a cool, dry place or refrigerator for up to 3 months. Roasted seeds keep about 1-2 weeks at room temperature. Freeze for longer storage (up to 12 months).

Values are for raw, in-shell seeds; shelled seeds have similar macros but higher density per serving.

Roast raw seeds in a 350°F oven for 10–15 minutes until fragrant and lightly golden for better flavor.

Soak seeds for 4–8 hours to activate enzymes and improve digestibility, then dry in a low oven or dehydrator.

Add a pinch of salt while roasting to enhance natural nutty flavor.

Grind into a flour or butter for a gluten-free baking ingredient or spread.

Leafy greens, roasted vegetables, whole grains

Lemon, tahini, olive oil, fresh herbs

Greek yogurt, cheese, dried fruit

Whole-grain bread, granola, energy bars

Over-roasting leads to bitter flavor and nutrient loss; watch carefully toward the end.

Storing in humid conditions causes rancidity; keep in airtight containers away from moisture.

Forgetting that roasted seeds spoil faster than raw; use within a few weeks.