Honey roasted sunflower seeds

This honey roasted sunflower seeds recipe is very easy to prepare and makes a perfect snack. Great on it’s own or used as a topping for a yoghurt or breakfast oatmeal.

Why make this recipe?

• Delicious as snack on it’s own
• Great to add to granola, yoghurt or breakfast oatmeal or porridge
• Healthier alternative to sweets

What equipment is needed?

Oven + baking sheet + parchment paper or non-stick baking sheet

Ingredients & Possible Substitutions

• 100 grams sunflower seeds (shelled) heaped 1 cup
• 1 1/2 tablespoons honey
• 1 tablespoon vegetable oil or other flavoures oil
• 1/8 teaspoon salt large pinch, more or less depending on your taste
• 1/4 teaspoon cinnamon optional (or any other sweet spice mix)

How to make honey roasted sunflower seeds recipe

INSTRUCTIONS

• Make sure that your honey is warm first (if not keep it somewhere warm for a bit – like on a top of a warm stove)
• Mix together the honey, oil and salt and cinnamon or other flavouring if using.
• Add your sunflower seeds and make sure that all are evently coated. If needed add a tiny more honey to make sure everything is mixed in well. Sunflower seeds should be coated, but not dripping with honey too much.
• Line a baking tray with a non-stick baking parchment (or use a non-stick baking sheet).
• Spread the coated sunflower seeds on the baking tray and place in preheated oven on 180C or 350 F
• Roast your sunflower seeds for about 15 minutes, but do check them every 5 minutes to make sure they are not browning too quickly. Take them out of the oven and mix them and turn them over to make sure they are roasting evenly.
• Once you are happy with the colour (darken golden brown), take them out and leave them to cool down.
• If they stick together, just break them up before storing them in an airtight container.
• Eat within 1-3 months and use as a ready snack, toppings for breakfast oatmeal, yoghurt or mix with your granolla.

How else you can make this recipe?

You can replace the honey with agave syrup, golden syrup, molasses sugar, date or carob syrup or any other sugar syrups.

You can add different warming spices depending on the seasons.

Allergies

Sunflower seeds are not nuts, so they should be fine for anyone with sensitivites.

Honey is not great for people with IBS, but you can easily swap the honey for agave syrup.

Ideas on how to use your honey roasted sunflower seeds

• Just eat them as they are for a perfect snack
• Use as toppings for yoghurt, oatmeal, porridge or anything else you want a bit of crunch too
• Mix them with your homemade granola

My top tips

Keep your eye on the clock when you are roasting your sunflower seeds. It’s way too easy to forget them until it’s too late and they are over caramelised or even worse – burned!

How to store honey roasted sunflower seeds

Make sure that you keep your sunflower seeds in an airtight container (jam jar or plastic container). It’s not because the sunflower seeds will go off easily, but because if you expose them to air they will pick up humidity from air and the honey will start to soften. You might end up with a sticky mess, if you do that.