Sunflower seed spread: raw, vegan and super tasty!

Sunflower seed spread: raw, vegan and super tasty! Benefits included

After hearing cream cheese might not be the healthiest option for breakfast, I set out to look for a substitute that would provide nutrients and that tasted just as well. Of course, there is good old hummus, but I wanted to try something different this time, something that would not require cooking. 

Sunflowers are super popular as snacks, to include them in your salads, as a yogurt topping and so on. But first of all, let's look at its benefits: Sunflower seeds contain healthy fats, nutrients and plant compounds that help reduce your risk of inflammation, reduce the risk of heart disease and type 2 diabetes. But did you know you could actually make a raw, no-bake spread? Here I'll teach you how.


2 cups sunflower seeds


  1. I always like to toast seeds in a pan over medium heat for at least 8 minutes. Make sure you keep on stirring until they are lightly golden.
  2. Then mix the seeds with tahini, stirring well to coat all seeds.
  3. Spread seeds out in a thin layer until they are at room temperature.
  4. Mix the lemon juice and garlic in a container and set aside for a minute. 
  5. Put seeds in a food processor -I use my blender- and add the juice mixture, soy sauce, minced onion and water; blend until the mixture is fairly fine.
  6. Refrigerate if not using the spread within 15 minutes.
  7. Enjoy this super easy tasty spead!
It has become one of my favorite snacks!

You may also like this article!

Peter O Brien

Peter started out his professional life as a restaurant critic but ended up moving to the kitchen, realizing that his passion didn’t only lie in tasting the food, but MAKING it. Follow his delicious recipes, as well as useful articles about the many benefits healthy and delicious food will bring to your life.+ info

Related Articles

More News

More News