Posted by Janet Harriett on Sep.10, 2010

ⓒ iStockPhoto - tacojim

If you planted large-seeded sunflowers like the Mammoth Russian, they provide both a lovely late summer accent in the yard and a healthy snack. Roasting your own sunflowers is easy, and a fun project with kids, though the brining and boiling will require supervision.

The sunflower seeds need to be ripe first. Wait until the sunflower head is drooping and the back is bright yellow, then cut the head and hang, out of the reach of birds and vermin, to dry. If you have the room, plant some sunflowers in a sunny spot out of view specifically for seed harvesting. When the heads droop, bag the heads in cheesecloth to keep the birds from feasting, and let the seeds mature and dry on the stalk.

Once the seeds are dry, they will rub easily from the flower head. Get a large shallow box - the lid from a box of copier paper works great, and the copy centers at office supply stores often have extras - and either rub two heads together or massage with the palm of a gloved hand. Some dirt and debris may come off with the seeds, so be sure to rinse thoroughly.

To dry roast, spread the seeds in a single layer on a cookie sheet. For salted or seasoned seeds, bring the in-shell seeds to a boil in a brine of 1/4 cup salt and 2 quarts water to a boil, and simmer the seeds for 2 hours. You can add garlic powder or other powdered spices to the brine for extra flavor. Drain the seeds, then spread on absorbent paper to dry. When the seeds are dry, spread in a single layer on a cookie sheet. Bake at 300F 30-40 minutes until the seeds are toasted.

Especially when using metal cookie sheets, stir the seeds several times while roasting. The part of the seed in contact with the metal browns faster. Store sunflower seeds in an airtight container at room temperature.

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Posted under Healthy Recipes, Snacks.