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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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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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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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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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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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Nut-Based Alternatives. Almonds, cashews, walnuts, and pecan nuts are excellent nut-based alternatives to sunflower seeds. Since these nuts are similar in shape and size, they make for a satisfying substitute, especially in baked goods or as a nutritious snack. Almonds: High in vitamin E, magnesium, and protein.
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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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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
Sunflower seeds are easily substituted with pine nuts, sesame seeds, pumpkin seeds, flax seeds, hemp seeds, or poppy seeds as a last resort. You can also use your favorite nuts, roughly chopped, if you just need the crunch factor. Depending on what you normally need sunflower seeds for, one or more of these substitutes will work great for you.
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Transfer the bacon to a paper towel-lined plate to drain and cool. Chop or crumble. While the bacon is cooking, in a large mixing bowl, combine the broccoli florets, red onion, dried cranberries, sunflower seeds, and goat cheese. In a small bowl, stir together the mayonnaise and yogurt. Add the bacon and dressing to the mixing bowl and toss to.
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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.
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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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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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6 Great Sunflower Seed Substitutes. 1. Pumpkin Seeds. This is a seed that is slightly smaller than the sunflower seed but still makes for a wonderful scrumptious snack when exposed to the right temperatures. You can salt them or roast them in the oven. One of the neat things about the pumpkin seed is that they are very high in protein, more so.
