Tamari Sunflower Seeds

 

I do love a savoury snack and these are really yummy – a great alternative to potato crisps and any of those other high fat savoury snacks

I see Tamari Almonds for sale everywhere now, so I thought I would try the same idea with sunflower seeds.  I love sunflower seeds as they have a mild, nutty flavour and I include them in a lot of my baking – cakes, biscuits, bread, muesli etc.  They are a great source of lots of important nutrients, minerals and vitamins such as:

  • vitamin E which is a powerful antioxidant that can help to prevent cardiovascular disease and is good for your skin
  • plant sterols like the ones they now extract and add to food (margarines, cheese, milk etc) to help lower your cholesterol
  • magnesium which is important for strong healthy bones and energy production.  It also helps nerve and muscle cells to function properly, preventing muscular cramping and headaches
  • selenium, a trace mineral which many studies have shown to reduce your risk of cancer
  • protein which can help to keep you full for longer
  • polyunsaturated fats – for this reason they are quite high in calories and also are best stored in the fridge to prevent them from going rancid

Tamari is a Japanese style soy sauce.  I find it has a more interesting flavour and isn’t quite as salty as normal soy sauce.  Many people think it is wheat free, however you will need to check the label to determine this.  The one I used was Kikkoman’s tamari which is not wheat free.

These tasty seeds are delicious on their own, but can also be included as part of a trail mix or sprinkled on salads or vegies like steamed green beans.  They are very quick and easy to make,  just note that the serving size is quite small – 2 tablespoons only. Enjoy 🙂

Tamari Sunflower Seeds

Makes 8 serves

  • 1 cup sunflower seeds
  • 1 Tablespoon tamari

 Preheat oven to 150-160 degrees (moderate temperature) and line a baking tray with baking paper.

Place sunflower seeds in a bowl, pour over tamari and mix well

Tip onto the  lined baking tray, spread out evenly and bake in moderate oven for 30 minutes, stirring once after 15 minutes to ensure they toast evenly

When toasted, cool, then place in an airtight container.  They keep for around 2 weeks

Note – not all my sunflower seeds are coated in tamari as I originally tried 2 tablespoons of tamari with 1 cup seeds.  This was too strong so I mixed in another cup of seeds in after they were cooked!

Per serve (approx 2 Tablespoons, 20g) = 109 calories

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