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I have friend with an extreme nut allergy. Added to that, she’s also allergic to coconut, so you can imagine that finding foods that we can both munch on it tricky to say the least.
That is until I created these crispy, crunchy, munchy, moreish sunflower seeds.
Roasting them gives them an amazing deep nutty flavour and the ghee and thyme really make the flavour pop.
Sunflower seeds are keto-friendly and high in magnesium. They are also a fantastic source of vitamin E and can improve your lipid profile.
So, for your nut challenged friends, you’re welcome. Enjoy!
Hands-on Overall
Serving size 1/4 cup/ 28 g/ 1 oz
Nutritional values (per 1/4 cup/ 28 g/ 1 oz)
Net carbs4 grams
Protein7.3 grams
Fat19.9 grams
Calories221 kcal
Calories from carbs 7%, protein 13%, fat 80%
Total carbs7 gramsFiber3 gramsSugars0.9 gramsSaturated fat2.7 gramsSodium147 mg(6% RDA)Magnesium114 mg(29% RDA)Potassium240 mg(12% EMR)
Ingredients (makes 4 cups)
Instructions
- Preheat oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional).
- Melt the ghee in the microwave, carefully. Place the sunflower seeds, thyme and salt into a bowl. Pour over melted ghee and mix thoroughly until well coated.
- Spread out onto a lined baking tray. Bake for 15 - 20 minutes, stirring regularly to prevent burning. You want to take the seeds just a touch past your usual point, until they’re well browned, it really enhances the end result.
- Store in a covered jar, covered, for up to 1 month.
Roasted Thyme Sunflower Seeds
Ingredients (makes 4 cups)
- 4 cups sunflower seeds (560 g/ 1.2 lb)
- 2 tbsp ghee, butter or extra virgin olive oil (30 ml)
- 1 tbsp fresh thyme, finely chopped
- 1 tsp sea salt or pink Himalayan salt
Instructions
- Preheat oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional).
- Melt the ghee in the microwave, carefully. Place the sunflower seeds, thyme and salt into a bowl. Pour over melted ghee and mix thoroughly until well coated.
- Spread out onto a lined baking tray. Bake for 15 - 20 minutes, stirring regularly to prevent burning. You want to take the seeds just a touch past your usual point, until they’re well browned, it really enhances the end result.
- Store in a covered jar, covered, for up to 1 month.
Nutrition (per 1/4 cup/ 28 g/ 1 oz)
Calories221kcal
Net Carbs4g
Carbohydrates7g
Protein7.3g
Fat19.9g
Saturated Fat2.7g
Fiber3g
Sugar0.9g
Sodium147mg
Magnesium114mg
Potassium240mg
Detailed nutritional breakdown (per 1/4 cup/ 28 g/ 1 oz)
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