Sunflower seeds are harvested from the common sunflower; rich in vitamins, iron and magnesium, they are also known for their anticancer properties .
We see benefits, use and some special recipe with the three varieties of sunflower seeds!
Sunflower seeds, a mine of benefits
Rich in essential fatty acids, the small savory 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 the oil seeds, those with the lowest calorie content .
The high vitamin content is instead precious: in fact we find large quantities of vitamins B1, B2, B6, A, D and E. The organism appreciates these small treasures thanks also to the discreet content of minerals, including magnesium, iron, cobalt, manganese, zinc and copper.
In general, sunflower seeds are very nutritious without exceeding fats and due to their high magnesium content they are heart allies and powerful antistress . Ideal therefore to control cholesterol and to prevent cardiovascular diseases and arteriosclerosis.
All three, the white variety, the black variety and the striated one, contain linoleic acid, so they would be an excellent natural anticancer and an excellent ally against the aging action of free radicals .
How to orient yourself among the oil seeds
The three varieties in the recipes
As seen, there are 3 varieties of seeds are: white, black and striated.
Here are also 3 interesting recipes for each : cabbage risotto, orange and sunflower seeds butter.
Risotto with white, orange and cabbage sunflower butter
Ingredients for a couple of people:
> 5/6 fugnetti di riso,
> a quarter of cabbage very thinly sliced,
> a shallot,
> a pound of white sunflower seeds,
> an untreated orange
> extra virgin olive oil, salt and pepper,
> vegetable nut,
> grana cheese or grated parmesan, if you like.
Procedure : start by preparing the butter: blend the sunflower seeds with a mixer or immersion blender, adding a tablespoon of cold water, if necessary, and a pinch of salt. Slice the cabbage very finely and even 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 has 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 favors the growth of lean mass compared to fat.
Black rye flakes with black sunflower seeds and various seeds
Ingredients :
> 500 grams of rye flour,
> a pound 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 mix 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 the film for about half an hour.
Spread it on the baking paper in a very thin way, no more than 3/5 mm thick. With a wheel form puffs, making parallel and perpendicular lines on the dough. Put everything as it is on the oven grate or in a baking dish. Cook at 200 degrees for a few minutes, about ten. Allow to cool before dividing, breaking them, puff them together.
In the black variety (more difficult to find, certainly in some small shop in the east, crunching sunflower seeds in Romania 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 the intestinal activity.
Belgian salad grilled with striated sunflower seeds
Ingredients for 2 people:
> 4 heads of Belgian endive,
> a handful of striated sunflower seeds,
> a handful of Taggiasca olives,
> balsamic vinegar of wine,
> salt, pepper, extra virgin olive oil
Procedure : cut the envy into four parts and grill it in a non-stick pan for a few minutes, turning it a couple of times. Season 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.
Striated-type 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, better if raw.
