Sunflower Sesame Spread
Makes 2 1/4 cups (560 mL)
Commercial sunflower seed butter can be expensive. Here is a way to make your own spread that combines two seeds that are rich in protein, iron, zinc, and vitamin E: sunflower and sesame seeds (in the tahini). This spread can be used in a sandwich, as a filling in the channel of a celery stick, as a stuffing for Baked Stuffed Apples, or as a dip.
1 cup (250 mL) sunflower seeds
1 cup (250 mL) water
1/2 cup (125 mL) tahini
1/4 cup (60 mL) lemon juice
4 teaspoons (20 mL) tamari
1 small clove garlic
1/2 teaspoon (2 mL) dried dill
Soak the sunflower seeds in the water overnight. Drain and reserve the soaking liquid. Place the seeds, 1/2 cup (125 mL) of the soaking liquid, tahini, lemon juice, tamari, garlic, and dill in the bowl of a food processor. Process until smooth.
Per 1/4 cup (60 mL): calories: 184, protein: 7 g, fat: 16 g, carbohydrate: 7 g (1 g from sugar), dietary fibre: 2 g, calcium: 42 mg, iron: 2 mg, magnesium: 75 mg, phosphorus: 235 mg, potassium: 198 mg, sodium: 157 mg, zinc: 2 mg, thiamin: 0.6 mg, riboflavin: 0.1 mg, niacin: 3 mg, vitamin B 6: 0.2 mg, folate: 53 mcg, pantothenic acid: 1 mg, vitamin B 12: 0 mcg, vitamin A: 2 mcg, vitamin C: 4 mg, vitamin E: 6 mg, omega-6 fatty acids: 9 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 14%, fat 14%, carbohydrate 72%
