How to Make Sunflower Seed Pie

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Are you looking for a healthy and tasty dessert option? Look no further than sunflower seed pie! In this article, we will explore the quick facts, nutrients, health benefits, and risks of sunflower seeds, as well as provide you with a step-by-step guide on how to make a delicious sunflower seed pie. Let’s dive in!

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Quick Facts

  • Sunflower seeds are packed with nutrients such as vitamin E, magnesium, and selenium.
  • These seeds are a good source of protein and healthy fats.
  • They can be enjoyed roasted or raw, and are a popular snack option.


Sunflower seeds are a nutritional powerhouse, containing a wide range of essential nutrients. They are rich in vitamin E, which acts as a powerful antioxidant in the body. Additionally, sunflower seeds are a good source of magnesium, which plays a key role in various bodily functions such as muscle and nerve function. These seeds also contain selenium, a mineral that is important for thyroid health and immune function.

Health Benefits of Sunflower Seed Pie

Including sunflower seeds in your diet can provide a range of health benefits. The vitamin E in these seeds can help protect your cells from damage caused by free radicals. The magnesium in sunflower seeds may help lower blood pressure and improve blood sugar levels. Furthermore, the selenium in these seeds can support thyroid function and boost your immune system.

Health Risks

While sunflower seeds offer numerous health benefits, it is important to consume them in moderation. These seeds are calorie-dense, so overeating them could lead to weight gain. Additionally, some people may be allergic to sunflower seeds, so it is important to be mindful of any potential allergies or sensitivities.

Equipment Needed

Before you embark on making a sunflower seed pie, make sure you have the following equipment on hand:

  • Mixing bowl
  • Pie dish
  • Blender or food processor
  • Oven

Ingredients for Sunflower Seed Pie

To make a delicious sunflower seed pie, you will need the following ingredients:

  • 1 cup of raw sunflower seeds
  • 1/2 cup of dates
  • 1/4 cup of coconut oil
  • 1/4 cup of maple syrup
  • 1 teaspoon of vanilla extract
  • 1/2 teaspoon of salt

Healthy Ingredient Swaps

If you are looking to make your sunflower seed pie even healthier, you can make some ingredient swaps. Instead of dates, you can use dried apricots or figs for natural sweetness. You can also use almond or cashew butter instead of coconut oil for a creamier texture.

How to Make Sunflower Seed Pie

  1. Start by preheating your oven to 350°F (180°C).
  2. In a blender or food processor, combine the sunflower seeds, dates, coconut oil, maple syrup, vanilla extract, and salt.
  3. Blend until the mixture is smooth and well combined.
  4. Press the mixture into a pie dish, forming the crust of the pie.
  5. Bake in the preheated oven for 20-25 minutes, or until the crust is golden brown.
  6. Allow the pie to cool before serving.

Tips and Variations

  • You can add in some shredded coconut or chopped nuts for added texture.
  • To make a chocolate sunflower seed pie, add in some cocoa powder to the crust mixture.
  • Serve the pie with a dollop of coconut whipped cream for a delicious and indulgent treat.

Storage Options

If you have leftovers, you can store your sunflower seed pie in the refrigerator for up to 3 days. Simply cover it with plastic wrap or foil to keep it fresh. You can also freeze the pie for longer storage. Just make sure to thaw it in the refrigerator before serving.

How to Incorporate Sunflower Seed Pie into Diet

Sunflower seed pie can be enjoyed as a healthy dessert option, or even as a snack. You can also crumble the pie crust and sprinkle it over yogurt or oatmeal for added flavor and crunch. Get creative and experiment with different ways to incorporate sunflower seeds into your diet!
In conclusion, sunflower seed pie is a nutritious and delicious dessert option that is easy to make and packed with health benefits. Whether you are looking for a sweet treat or a nutrient-packed snack, this pie is sure to satisfy your cravings. Give it a try today and enjoy the goodness of sunflower seeds in a whole new way!

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Hi!I’m Kim!

A passionate adventurer, homesteader, home cook and food lover who loves nothing more than sharing my favorite trips, skills , and recipes with the world.



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