Versatile Sunflower Seed Sauce


Sunflower seeds are really quite cheap, available in most of the food stores and they are really versatile and healthy. Sunflower seeds are quite neutral in taste so you can make nutritious plant milk, creamy cold and hot sauces, rich salad dressings, hearty pie and quiche fillings and silky soups. If you are allergic to nuts you can still use sunflower seeds. They have also health benefits like lots of vitamin E, B and K, calcium, magnesium, iron, selenium, folate and omega fatty acids. So sunflower seeds are the great option for whole food sauce with using just a blender, water and some herbs and spices. You can play around with the different herbs and spices. Since I am all about the whole foods, this sunflower seed sauce is my go to sauce for pastas, sauces, salad dressings. It is easy, cheap and healthy- what more can you want from a sauce. Go ahead and give it a try!

  • 1 cup organic peeled sunflower seeds
  • 2 cups of water
  • ยฝ tsp pink himalayan salt
  • 1 tbsp paprika powder
  • 1 tsp curry powder
  • 1 onion, thinly chopped
  • 1 clove garlic, minced


  1. Soak the sunflower seeds overnight or at least couple of hours. You can also boil them for 15 minutes instead of soaking.
  2. Drain and rinse the soaked or boiled seeds.
  3. Put sunflower seeds in a blender with water, salt, paprika and curry powder.
  4. Blend on high speed until totally smooth and creamy. If you want cold sauce, it is now ready to serve.
  5. For warm pasta sauce heat the wok pan with dash of water and cook onions for couple of minutes.
  6. Then add garlic and cook one minute more.
  7. Add the blended sauce, stir and let it simmer for a few minutes.

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