I sunflower seeds they are collected from the common sunflower; rich in vitamins, iron and magnesium, they are also known for their anticancer properties.
Let's see benefits, uses and some special recipes with the three varieties of sunflower seeds!
Sunflower seeds, a mine of benefits
Rich in essential fatty acids, the small tasty seeds, contain a good dose of chlorogenic acid, linoleic acid and folic acid; 45% of "good" fats are associated with almost 30% of proteins and proteins and about 20% of carbohydrates. Sunflower seeds are, among oil seeds, those who boast the most low calorie.
On the other hand, thehigh vitamin content: in fact, we find large quantities of vitamins B1, B2, B6, A, D and E. The body appreciates these little treasures thanks to the moderate content of minerals, including magnesium, iron, cobalt, manganese, zinc and copper.
In general, sunflower seeds are very nutritious without exceeding in fats and for the high content of magnesium they are allies of the heart and powerful anti-stress. Therefore ideal for check cholesterol and to prevent cardiovascular disease and arteriosclerosis.
All three, the white, black and striped varieties, contain linoleic acid, so they would be great antitumor natural and a very good ally against the aging action of free radicals.
How to find your way around oil seeds
The three varieties in the recipes
As seen, there are 3 varieties of seeds they are: white, black and striped.
Here also 3 interesting recipes for each: risotto with cabbage, orange and sunflower seed butter.
Risotto with white sunflower seed butter, orange and cabbage
Ingredients for a couple of people:
> 5/6 handfuls of rice,
> a quarter of cabbage very thinly sliced,
> one shallot,
> a hectogram of white sunflower seeds,
> an untreated orange,
> extra virgin olive oil, salt and pepper,
> vegetable nut,
> grated parmesan or parmesan cheese, if you like.
Method: start by preparing the butter: blend the sunflower seeds with a blender or hand blender, adding a tablespoon of cold water, if necessary, and a pinch of salt. Slice the cabbage very finely and also the shallot. Start by browning both vegetables in a non-stick pan with a tablespoon of oil; in the meantime, boil some vegetable broth. Add the rice to the cabbage, and sauté until the rice is browned. Then add the broth and cook for the time indicated for the rice. Three minutes before the end of cooking, with the heat off, add the orange juice, the vegetable butter, a tablespoon of oil, pepper and the grated orange zest.
White sunflower seeds are particularly rich in linoleic acid (omega-6), an essential fatty acid appreciated for its anticancer properties and for the prevention of arteriosclerosis and diabetes. Linoleic acid also promotes the growth of lean mass compared to fat.
Black rye strips with black sunflower seeds and various seeds
Ingredients:
> 500 grams of rye flour,
> a hectogram of various seeds (for example black sunflower seeds, flax seeds, black sesame seeds chopped together),
> 2 tablespoons of extra virgin olive oil,
> 250 cc of water,
> half a teaspoon of salt.
Preparation: mix and knead all the ingredients together for about ten minutes, until a soft and elastic mass is obtained. Make a ball and leave it to rest covered with plastic wrap for about half an hour.
Spread it on the baking paper very thinly, no more than 3/5 mm thick. With a wheel, form sfogliatelle, making parallel and perpendicular lines on the dough. Put everything as it is on the grill of the oven or in a pan. Cook at 200 degrees for a few minutes, about ten. Allow to cool before dividing, breaking them, the sheets together.
In the black variety (more difficult to find, certainly in some small shop in the east, in Romania, crunching sunflower seeds is one of the favorite pastimes) these seeds are particularly rich in iron, manganese and zinc as well as fiber, excellent in slimming diets for the increase of the sense of satiety and precious for intestinal activity.
Grilled Belgian salad with streaked sunflower seeds
Ingredients for 2 people:
> 4 heads of Belgian endive,
> a handful of streaked sunflower seeds,
> a handful of Taggiasca olives,
> balsamic wine vinegar,
> salt, pepper, extra virgin olive oil
Method: cut the envy into four parts and grill it in a non-stick pan for a few minutes, turning it a couple of times. Dress with a vinaigrette made with three teaspoons of extra virgin olive oil, a teaspoon of balsamic vinegar, a pinch of whole sea salt, pitted Taggiasca olives and a handful of sunflower seeds.
The striated seeds are very useful for the proper functioning of the intestine. Highly recommended in vegan and vegetarian diets, the ideal would be to consume at least two teaspoons a day, preferably raw.
Here are 7 more recipes with oil seeds
To learn more:
> The properties of sunflower oil
