My dad used to grow sunflowers to watch the birds come and feed on the seeds. Sunflower seeds aren’t just good for the birds they are good for us too, providing significant amounts of Vitamin E, Magnesium and Selenium.  This spread is bursting with bright flavors and it’s really versatile too. The sun dried tomatoes and roasted red pepper give it a slightly sweet flavor that goes so well with the nutty taste of the sunflower seeds. This spread is easy to make so mix some up and find your favorite way to enjoy it.



  • 1 cup raw sunflower seeds
  • 10 sundried tomatoes (not in oil)
  • 1 red pepper, roasted (skin and seeds removed)
  • 2 tbsp extra virgin olive oil
  • juice of 1 lemon
  • 2 cloves garlic, minced
  • 1 tsp oregano
  • 1 tsp smoked paprika
  • 1 tsp capers (optional)
  • sea salt to taste (when using capers I find that I don’t need any additional salt so taste before adding salt)


  1. Place the sunflower seeds in a bowl or jar and fill with cool water to cover. Cover and soak at room temperature at least 4 hours or up to overnight.
  2. When the seeds have been soaked and you are ready to prepare the spread place the tomatoes in a bowl and cover with 1 cup boiling water. Soak 8-10 minutes to rehydrate. Remove the tomatoes once softened but save the soaking liquid.
  3. Place all of the ingredients plus 1/4 cup of the tomato soaking liquid into a food processor and blend until you have a smooth consistency.
  4. Add more soaking liquid if needed. I usually use about 1/2 a cup.
  5. Serve on toast, in a pita or wrap, on raw veggies, on a baked potato or mixed in with pasta (I usually add a little more oil when mixing with pasta).

Nutritional Info:

Makes approximately 2 cups.

Serving size 1/4 cup.

Nutrients per serving:  Calories: 157, Cal. from Fat: 39, Total Fat: 12g, Sat. Fat: 1.5g, Carbs: 8g, Fiber: 4g, Sugars: 3g, Protein: 6g, Sodium: 144mg, Chol: 0mg


Store leftovers in a sealed container in the refrigerator for up to 5 days.

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