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Sunflower seeds are high in many nutrients, in addition to vitamin E, vitamin B6, selenium, vitamin B1, copper, and fiber. Pine nuts contain more manganese and vitamin K. Pine nuts, when compared to sunflower seeds, provide 28% more Manganese per day. Sunflower seeds contain 76 times more Selenium than pine nuts.
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After cooking stir-fried vegetables, add a sprinkle of chia seeds on top in lieu of sesame seeds. You can also use this as a topping for bread and pastries. Just take note that chia seeds do not add significant aroma and flavor. 8. Pumpkin Seeds. One of my personal favorite snacks is pumpkin seeds.
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Best Lower Calorie Substitute for Sunflower Seed Flour: Hemp Flour. Sunflower seed flour is quite calorically dense, packing 180 calories in just ¼ cup, likely attributed to its high-fat content. On the other hand, hemp flour offers a slightly less calorie-dense option with 120 calories in the same quantity.
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Pumpkin seeds, sesame seeds, and hemp seeds are all good substitutes for sunflower seeds. You can also use chopped nuts, such as almonds or cashews. If you need a sunflower seed substitute for baking, you can use ground flaxseed or chia seeds. Sunflower seeds are one of the many treasures in your kitchen.
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Chia seeds. Chia seeds are one of the best substitutes for flaxseed due to their similar nutritional benefits. Like flaxseeds, chia seeds are rich in omega-3 fatty acids, have a high fiber content, and antioxidants. They have a mild, nutty flavor. Ground chia seeds are an excellent flax meal substitute as a thickening agent, a vegan egg.
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Crisp Rice Cereal: This will give you all of the texture and crunch that you'd get from nuts. Start with half as much as the recipe calls for. Then, eyeball it from there. Pumpkin or Sunflower Seeds: Unsalted seeds are a nice substitute in nut muffin recipes, and they can be roasted for more flavor. Pumpkin and squash seeds also work well and.
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Small seeds with a mild, nutty flavor; rich in fiber and omega-3 fatty acids. Use an equal amount of chia seeds as a substitute for sunflower seeds. Sesame Seeds. Tiny seeds with a delicate, nutty flavor; commonly used in baking and cooking. Use an equal amount of sesame seeds as a substitute for sunflower seeds.
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Flaxseeds, also known as linseeds, are a nutritious whole grain that is packed with fiber and essential fatty acids. They are small, flat seeds in brown or golden varieties. Flaxseed is a substitution for sunflower seeds due to its high nutrient content, including omega-3 fatty acids (alpha-linolenic acid).
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Nut-free alternatives - besides sunflower seeds, you can substitute in unsalted pepitas (pumpkin seeds) or hemp hearts! Sea salt - you can easily adjust the amount of salt to make it lower in sodium. Spices - add spices such as Italian herbs, garlic powder or onion powder! Start with ¼ teaspoon and add more if desired.
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The best sunflower seed substitutes will depend on what you would be using them for, whether on their own or in a salad. Some of the best substitutes include pine nuts, pumpkin seeds, sesame seeds, flax seeds, chopped nuts, poppy seeds, and hemp seeds. To help you find the best substitute for your needs, read on to find the different options.
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Flax Seeds. Flax seeds are a great substitute for sunflower seeds because they offer similar nutritional benefits, such as being rich in healthy fats, fiber, and protein. However, flax seeds have the added benefit of containing high levels of omega-3 fatty acids, which are essential for heart health and brain function.
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Best Available Substitute: Sesame Seeds. Most people who would like to replace sunflower seeds will use sesame seeds instead. They have a similar nutty flavor to sunflower seeds, although the latter is richer and come with a more buttery flavor. You should also note that sesame seeds have a bitter aftertaste.
Sunflower Seeds Free Stock Photo Public Domain Pictures
2 - Canola Oil. Canola oil is a good alternative in case you run out of sunflower oil. This particular oil is good for cooking at high heat and contains minimum levels of saturated fats. Since it has a very subtle flavor, it is quite suitable for baking different items. You can also stir fry, sauté, and grill with it.
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Tahini. Tahini, the creamy and nutty paste made from ground sesame seeds, is a fantastic substitute for sunflower seeds in various recipes. With its rich flavor and smooth texture, tahini adds a delightful twist to both savory and sweet dishes. Use it as a spread on sandwiches or as a base for dressings and sauces.
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They make a delicious and healthy sunflower seeds substitute. For example, you can use them as a topping for cereal, yogurt, and smoothie bowls. Flax seeds. Flax seeds are a crispy and nutty sunflower seed replacement. Flax seeds taste harsher than sunflower seeds, so use sparingly.
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Sunflower seed butter or soy nut butter can stand in for peanut butter if you don't have an allergy to either alternative. Just make sure they're truly nut-free. Some companies use the same.
