Salad days

Source of vitamin E Sunflower seeds

Sunflower seeds are greyish-green or black, encased in tear-drop shaped grey or black shells that often feature black and white stripes. The seeds have high oil content.

Sunflower is thought to have originated in Peru and Mexico. Today, the leading commercial producers of sunflower seeds include Russia, Peru, Argentina, Spain, France and China, and sunflower oil is one of the most popular oils in the world.

Sunflower seeds are an excellent source of vitamin E and a good source of vitamin B1.

They are also a good source of manganese, magnesium, copper, selenium, phosphorus, vitamin B5 and folate.

The vitamin E content in sunflower seeds is known to have significant anti-inflammatory effects, reduce symptoms of asthma and arthritis, reduce diabetic complications as well as prevent cardiovascular disease.

Other minerals in the seeds are known to lower cholesterol, calm nerves, muscles and blood vessels, serve as a detoxifier and prevent some forms of cancer.

Sunflower seeds are commonly eaten as a healthy snack than as part of a meal. They can be used as a garnish or ingredient in various recipes. The seeds may be obtained as in-shell seeds or just as kernels. The seeds can also be sprouted and added to salads.

Now, for a recipe.

Ingredients

Dressing

Mayonnaise: 200 ml

White vinegar: 30 ml

Sugar: 40 gm

Salad

Broccoli: 500 gm

Salted sunflower seeds: 150 gm

Onion: 50 gm

Almonds: 50 gm

Walnut: 50 gm

Bacon: 10 slices

Method: To make the dressing mix all the ingredients together. Blanch broccoli, chop the onion and grill the bacon. Chop the dry fruits.

Cut the grilled bacon into small cubes.

Mix all these ingredients with the dressing and finally, add the sunflower seeds. Serve cold.

Serves five people.

© Copyright 2000 - 2009 The Hindu