Smoothie Bar

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Seed Necessities

Sunflower Seed Pesto

Sunflower Seed Pesto


Sunflower Seed Pesto is a healthier alternative to traditional Italian pesto’s. This recipe by our guest blogger, Cooking with Sapana, is a definite must try! It’s both delicious and nutritious as it’s dairy free and egg free while still giving you all those Italian feels. Adding sunflower seeds in the pesto instead of nuts is a great way to incorporate more sunflower seeds into your diet. This is a great alternative to traditional pesto for someone with a nut allergy. Roasted sunflower seeds give the pesto a very rich and nutty taste. Served on top of some wholegrain pasta as shown here would make for a really satisfying lunch.

Despite their small size, sunflower seeds are a dense source of vitamins, minerals and essential oils. Sunflower seeds, like nearly all types of nuts and seeds, provide a healthy source of essential fatty acids and are also an excellent source of fibre. However, as a culture we have been led to believe that consuming fat can lead to unwanted weight gain, while the opposite is in fact true. Consuming healthy fats can lead to a healthy cardiovascular system, a stable healthy body weight, and reduced levels of inflammation.

Our Roasted Sunflower Seeds are delicious on their own as a snack or added to sandwiches, salads, breads or in pesto as shown in this recipe. The creamy and smooth texture of the pesto makes it great for pouring all over pasta or simply as a spread on your favourite bread. We all lead busy lives so having a jar of this pesto in the fridge or freezer makes for speedy meals and snacks.


1/2 cup of Roasted Sunflower Seeds

2 cups packed parsley leaves

4 garlic cloves

1 tbsp lemon juice

Salt & pepper to taste

4 tbsp extra virgin olive oil


  1. In a food processor add the Roasted Sunflower Seeds, parsley, garlic, salt, pepper, lemon juice.
  2. Gradually add olive oil and process until smooth. Add more seasoning if required.
  3. Serve with pasta or spread on toast. Also delicious served alongside steamed baby potatoes.

Top Seed Tip: Store in an airtight container or jar in the refrigerator.