Sunflower seeds are not only tasty, but they are also very filling and nutritious when consumed as part of a meal, or in between meals as a snack. They go well in your favorite trail mix to take with you where ever you go. Sunflower seeds are great raw, however, toasted sunflower seeds are even more flavorful. Toasting the seeds will cause them to lose some of their antioxidants, but nevertheless, they are still good for you.
There are several different ways to toast sunflower seeds, and you can decide which way to go about it. After experimenting with several different methods, I discovered a way that is most convenient and tasty for me. I also think my preferred way of toasting them is healthier than the other ways. Nonetheless, I will provide instructions for several different methods, such as toasting them in a pan or a microwave, with or without the shell.
How to Toast Sunflower Seeds in a Pan (Out of Shell)
This is my preferred way of toasting sunflower seeds. I find that the seeds taste the best, and it is convenient as well. I use coconut oil, because I just love coconut oil, but olive oil works just as well. However, I find coconut oil brings out a better flavor.
1 tbsp. Coconut Oil
1 cup Sunflower Seeds (Out of Shell)
Sea Salt to taste (optional)
Heat the coconut oil over medium heat until the oil has melted, and then remove from the heat. Add the sunflower seeds and sprinkle on the salt. Stir the seeds until they are coated with the oil. Return the pan back to the heat and stir the seeds constantly until they are done to your liking.
Once the seeds begin to toast, turn the heat down to low and continue stirring. Some seeds will naturally toast faster, while others look like they have not been touched by the heat, but that is normal.
If the seeds are still in the shell, you can basically follow the same instructions as above.
How to Toast Sunflower Seeds in a Microwave (Out of Shell)
If using a microwave to toast your seeds, you can use olive oil and drizzle it over 1 cup of shelled seeds. Use just enough oil to cover the seeds evenly. Sprinkle on some sea salt and stir the seeds until they are coated.
Place the seeds into the microwave for about 50 seconds or so, depending on your microwave. Stir the seeds and return to the microwave a second time, for about 40 seconds. Stir and microwave for another 30 second. Repeat at 20 seconds until the seeds are toasted to your liking.
How To Toast Sunflower Seeds in a Microwave (In the Shell)
To toast sunflower seeds while they are still in the shell, put about 2 cups of the seeds in a bowl and microwave for about 90 seconds. Sprinkle about 2 tbsp of water onto the seeds along with salt to taste. Stir the seeds thoroughly to make sure they are coated evenly with the salt and water. Instead of using water, you can also use olive oil if desired.
Return the seeds to the microwave for another 60 seconds, then 40 seconds, and then 20-30 seconds, stirring the seeds after each session. Taste the seeds if they are ready; if not then return them for another 20-30 seconds until they are done to your liking.
When toasting your sunflower seeds take extra care that you do not burn them, as they burn quite easy. This goes for if they are in or out of the shell. If they get burned, they lose all of their rich flavors.