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Cashews Or Sunflower Seeds? Can We Replace ?

 Cashews or sunflower seeds   ?

Cashews or sunflower seeds both can be used .Cashews are more expensive than sunflower seeds.It is possible to use sunflower seed the same way as cashews. Sunflower seeds are very healthy and have a lot of vitamins and minerals . Sunflower seeds have a neutral taste and even people with nut allergies can use them .

Not  just bird feed: Do not let yourself be fooled by the tinyness  of sunflower seeds – behind this there is pure power! Or would you have thought that 100 grams of the crisp kernels would bring more protein than a steak?
Sunflower are absolute leaders in terms of folic acid: Around 100 micrograms of this B vitamin are in 100 g.
With 420 mg of magnesium sunflower seeds are the stars among the nuts and seeds: no other variety brings about as much of this mineral it has so much significance for good nerves and well-functioning muscles! In the case of the mineral phosphorus, sunflower seeds with 618 mg are also in the forefront.

Sunflower seeds are available in most grocery stores and easy to find and they may be even locally grown. It is worth to try and see if you like it.

Cashews Or Sunflower Seeds? Can We Replace?

What can you make out of these amazing little seeds? Creamy sauces, hearty pie fillings, silky soups, salad dressings and so on. And of course, you can make an absolutely amazing plant milk out of the sunflower seeds!

In Europe, the seeds cost about 0,50 euro cents per pack (150 g). This is super cheap, compared to cashews which cost over 2 euros per pack. And if you have a nut allergy, cashews are out of the question and sunflower seeds are your new best friends. As you can see, I’m a huge fan. And I want to share all this greatness with you. Scroll down for a super versatile basic sauce recipe, plant milk and homemade granola recipe and some great tips!


Cashews Or Sunflower Seeds? Can We Replace ?

Why are the sunflower seeds so amazing?

They are super cheap. One pack (150 g) costs about 0,50 euro cents and you can make a decent amount of sauce out of it.

Availability. I don’t know a store where they don’t sell sunflower seeds.

Versatility. Since the seeds are pretty neutral in taste, you make plant milk, warm sauce, cold sauce, soup and salad dressing out of them

Even if you are allergic to nuts, you can still make creamy vegan sauces using sunflower seeds.

Beneficial to your health. Sunflower seeds contain a lot of E-vitamin, B-vitamin, K-vitamin, iron, magnesium, omega fatty acids, selenium, calcium and folic acid.

I just love the idea that you can make a whole pot of creamy vegan and gluten free sauce out of these little seeds

I also want to share my basic sauce recipe, which you can modify to your own taste (add different herbs or spices for example).

Cashews or sunflower seeds- replace them

Basic sauce recipe

serves 4-6 people

Preparation time: 15-20 minutes.

  • 1 cup / 150 g peeled sunflower seeds
  • 2 cups / 480 ml water
  • 4-5 Tbsp soy sauce or tamari
  • ½ tsp salt
  • 1 Tbsp paprika powder
  • 1 tsp curry powder

+ 3 Tbsp oil, 1 onion, 3 cloves of garlic

Soak the sunflower seeds for a couple of hours or overnight. You can also boil them for 15 minutes instead of soaking. Drain the soaked or boiled seeds. Add to a blender along with water, soy sauce, salt, paprika powder and curry powder. Blend for a couple of minutes until smooth.

Heat up some oil in a pan. Add thinly sliced onions. Cook for a couple of minutes. Add chopped garlic and cook for 30 seconds. Add the blended sauce, stir and let it simmer for a couple of minutes. If you want, you can use the sauce right after blending and skip the cooked onion part.

You can serve the same sauce with mashed potatoes, use it in creamy soups or make a divine mac and cheese:

More tips here >Sunflower seeds are the new cashews !