Did you know that these small seeds pack a whole lot of nutritional punch? Sunflower seeds are high in fibre, iron, zinc and magnesium, as well as vitamin E. Packed with essential vitamins and minerals, these mighty seeds are an easy way to get extra nutrients into your diet.

“I love sunflower seeds because they are a simple, budget friendly snack with the right balance of nutrients – protein, healthy fat and fibre – to keep you fuelled and satisfied in between meals,” says Bonnie Zylberberg, Bassé’s Director of Product Development and Registered Dietitian. “Plus, they’re a school-friendly addition to my kids’ lunch boxes. I like them raw, straight out of the bag, but you can also get creative by tossing them in olive oil and spices before toasting them. Try cinnamon & maple for a sweet fix or salt, cumin and cayenne for a savoury fix.”



With their light, nutty flavour, these versatile seeds can be incorporated into many of your favourite meals and snacks. A salad-topper standard, sunflower seeds add a crunchy texture to your greens, as well as tuna and egg salads. We love the way they finish off a Blueberry Avocado Sunflower Seed chopped Salad. Or how about tossing them up in a flavourful mix of kale, squash, cherries and grilled corn kernels and topping it off with a sweet and savoury sunflower seed vinaigrette?

“They can also be used as a delicious twist to your basic breadcrumbs” adds Bonnie. “Mix roasted sunflower seeds to your breading on chicken, fish, veal, or tofu for added crunch and depth of flavour.”



Sunflower seeds also make delightful inclusions in your baked goods. They can be sprinkled on muffins, scones and cakes for added crunch and visual appeal, or they can be used in the batter of your favourite banana bread, zucchini bread or granola bar recipes. Have you tried sunflower seed bread? This grain-filled Eastern European staple is delicious and can also be made with any of your preferred seeds, like pumpkin and flax.



One-quarter cup of sunflower seeds supplies 80% of a day’s worth of vitamin E (12 mg). Adults need 15 mg of vitamin E daily; kids need 6 to 11 mg depending on age.