Cook Simply

By Susan MYKRANTZ

 Sunflowers aren’t just for decoration anymore. Sunflowers are finding their way into crop rotations on many farms in the Farm World region. Sunflowers have a deep root system and are drought tolerant, so they work well in dry years.

The sale of the seeds can be another source of income on the farm. They grow faster and can be planted later than some other crops, so they work well in a cold, wet spring. Many people think that the only by-products from sunflowers are oil and seeds, but according to the National Sunflower Association, sunflowers are edible. So how can you add sunflowers to your meals?

First, sunflower seeds are the most common and popular way to eat sunflowers. You can buy them or roast your own. They make a great snack or they can be used as a topping on your favorite salad. Sunflower petals are also edible and can be used in salads or in teas. Other edible parts of sunflowers include the head, stalks, leaves and buds.

For example, you can add sunflower sprouts to salads and to a stir fry. Using the sprouts is a great way to thin your sunflower planting. You can use the greens from sunflowers in a mixed salad, or cook them as a side dish, seasoned with salt and vinegar oil. Another way to enjoy sunflowers is to steam or saute sunflower buds and serve them with butter.

Sunflower petals can also add color and a unique taste to salads or seep them for a tea. Petals can make a colorful garnish for cakes or appetizers such as cheese logs.

The most common and popular way to eat sunflowers is to roast the seeds. Sunflower seeds are a high protein, low sugar, cholesterol-free snack. Sunflower seeds are a good source of fiber, but they are also high in fat and calories. They can also be high in sodium. Sunflower seeds are harvested from the flower head of the sunflower plant. The shell is black and white striped, but sunflower seeds are white and have a tender texture. They have a distinct nutty flavor and high nutritional value. You can eat the seeds raw, roasted or incorporated into other dishes.

Sunflower seeds are a healthy snack. Some their benefits include reducing inflammation, improving heart health, immune system support. They increase your ability to fight off viruses, and they boost energy levels. Sunflower seeds are high in protein and rich in healthy fats and antioxidants. Sunflower seeds are a good source of vitamins E, B1 and B6, and iron, copper, selenium, manganese, zinc and potassium. Sunflower seeds are sold in the shell and can be eaten roasted or raw.

Eating shelled sunflower seeds requires you to crack them open with your teeth and spit out the shell, which shouldn’t be eaten. You can also eat sunflower seeds in a variety of dishes, such as sprinkling on top of a salad, stir fries or mixed vegetables, adding to trail mix, oatmeal, veggie burgers or baked goods.

Roasted sunflower seeds are easy to make at home. Spread the seeds on a cookie sheet and roast at 300 degrees Fahrenheit for about 15 to 25 minutes.

Sunflower heads are spectacular on the stalks and tasty on the plate. When you are grilling your brats, save some space on the grill for your sunflower heads. Pull the petals off the sunflower head and coat the sunflower head with a flavored herbal oil. Grill the sunflower head face down until grill marks show. Cover and grill five more minutes or until tender. When the sunflower head is tender, the seeds should come off easily when you scrape them with a fork. Season the grilled sunflower head with sea salt, herbs, oil or butter.

This week, Cook Simply features recipes using sunflowers. Until next time, simply cook.

Sunflower Cheeseball

4 ounces Muenster cheese, room temperature

4 ounces cream cheese, room temperature

1/2 teaspoon Worcestershire sauce

1/4 teaspoon paprika

1/8 teaspoon red pepper

2/3 cup roasted, salted sunflower kernels

Combine cheeses, blend thoroughly. (Use food processor, if possible). Add Worcestershire sauce, paprika, and red pepper. Blend. Refrigerate at least 30 minutes. Roll in sunflower kernels immediately. Refrigerate cheese balls 2 hours. Serve with whole-grain crackers, bread sticks or miniature bread slices.

Sunflower Carrot Muffins

1 cup all-purpose flour

1 cup whole wheat flour (or all purpose)

1/2 cup firmly packed brown sugar

1/3 cup raw sunflower kernels

3 teaspoons baking powder

1 teaspoon cinnamon

1/2 teaspoon salt

1 1/2 cups finely shredded carrot (about 2 medium-size carrots)

1 can (8 oz) crushed, unsweetened pineapple, with liquid

1/2 cup 1% low-fat milk

1 large egg, slightly beaten

2 tablespoons sunflower oil

1 teaspoon vanilla extract

Preheat oven to 400 degrees Fahrenheit. Coat a 12-cup muffin pan with non-stick cooking spray. In a large bowl, combine the flour, brown sugar, sunflower kernels, baking powder, cinnamon and salt. Mix until ingredients are thoroughly combined.

In separate bowl, combine shredded carrot, crushed pineapple and its juice, milk, egg, sunflower oil and vanilla.

Make a deep well in the center of the dry ingredients. Pour the carrot mixture into it. Mix with a large spoon just until the dry ingredients are combined. Do not beat or overmix.

Spoon batter into each muffin cup, filling each one approximately 3/4 full. Bake 20 to 22 minutes or until golden brown and toothpick inserted in center of muffin comes out clean. Let muffins cool in pan 5 minutes. Remove from pan; cool completely on a wire rack or serve warm.

Sunflower Seed-Encrusted Lamb Loin

2 whole boneless lamb sirloins, or loins, well-trimmed (allow about 6 ounces per person)

Fine sea salt and freshly ground black pepper

Herbs de Provence

1 egg white, beaten

1 cup sunflower seeds, finely chopped

1 tablespoon flour

2 tablespoons olive oil

Sweet, aged balsamic vinegar

Dried lavender flowers

Preheat oven to 375 degrees and place a rack in center of the oven. Season the lamb with fine sea salt, fine black pepper and herbs de Provence. Combine minced sunflower seeds and flour and place in a shallow bowl. Preheat a stick-free skillet over medium-high heat. Brush seasoned lamb with egg white and roll in sunflower/flour until well coated. Add oil to stick-free pan and raise heat to high. Brown the lamb well in hot pan, turning to brown all sides quickly. Transfer to a baking sheet and place in oven, roasting to 125-135 degrees internal. Remove to a rack and rest for five minutes before slicing and serving drizzled with balsamic vinegar and sprinkled with lavender flowers (optional)

Sunflower Cabbage Salad

3 cups shredded cabbage

1 package beef ramen noodles, broken into pieces

1/3 cup chopped onion

1 large tomato, chopped

2 tablespoons bacon bits

1/4 cup sunflower kernels, roasted, no salt

1/4 cup shredded cheddar cheese

Dressing

1/4 cup sugar

3 tablespoons sunflower oil

1 1/2 tablespoon vinegar

1 beef seasoning packet from ramen noodles

Boil ramen noodles for 3-4 minutes. Drain and rinse with cold water. Refrigerate until cool. Combine all salad ingredients in a large bowl. Prepare dressing and add to salad. Refrigerate before serving. Makes 4 or 5 servings.

Apple sunflower strudel with vanilla ice cream

1 2/3 cups all-purpose flour

1/4 teaspoon salt

1 tablespoon vinegar

2 tablespoons sunflower oil

1 egg, slightly beaten

1/4 cup warm water

1/4 cup granulated sugar

1/2 cup brown sugar, packed

2 tablespoons cornstarch

1 1/2 teaspoons ground cinnamon

5 1/2 cups tart apples, chopped

1 1/2 tablespoons lemon juice

1/2 cup, plus 2 tablespoons raw sunflower kernels (divided)

2 tablespoons, plus 1 teaspoon butter (divided)

2 teaspoons honey

vanilla ice cream (optional)

In medium bowl, mix flour, salt, vinegar, oil and egg. Add water Mix. Knead until dough is smooth. Place in a bowl. Cover and set aside one hour.

Mix sugars, cornstarch and cinnamon. On a floured pastry cloth, roll dough to a 12x8-inch rectangle. Spread apples over dough; sprinkle lemon juice, sugar mixture and 1/2 cup sunflower kernels over apples. Dot with 2 tablespoons butter.

Using pastry cloth to lift pastry, roll dough jelly roll fashion. Seal edges. Place on greased cookie sheet. Bake at 400°F 35 minutes. Mix honey and 1 teaspoon butter, spread on crust. Sprinkle 2 tablespoons sunflower kernels over top. Bake 10 minutes longer. Serve with vanilla ice cream, if desired.

Source: National Sunflower Association