Summer Fresh Sunflower Seed Pâté

Organic raw sunflower seeds can be found in the bulk

section of most health food stores for a very reasonable

price, which makes this a frugal alternative to more costly nut recipes.

Three and a half ounces of this pâté provides over 100 mg. 

of calcium, 654 mg. of potassium and, don’t forget, each 

ounce of coconut water bumps the potassium content up 

by an additional 70 mg.

Ingredients:

• 1 cup raw sunflower seeds (soak for 8 hours)
• the juice of one fresh lime
• 1 medium clove of garlic
• 5 - 6 ounces of peach flavored coconut water
• freshly ground black pepper, to taste
• preservative free hot sauce (optional)
• salt, to taste (optional)

Directions:

Soak sunflower raw seeds on the counter for about 8 hours. 

If time permits, leave them in a bowl on the kitchen counter 

for 3-4 hours. This will start the sprouting process, even 

though you won't be able to see their tails at this stage.

Rinse the sunflower seeds with purified water, allowing the 

husks to float to the top. Place the garlic in the food processor, 

pulse until finely chopped. Then add the sunflower seeds, and 

lime juice. Pulse until it becomes a paste (you'll still see some 

bits.) Then add the hot sauce. Taste, add salt and pepper

Tips:

• If you can’t find the peach flavored coconut water, just buy 

the plain coconut water and and half a peach, either fresh 

or frozen (please let thaw first).

• Allow the flavors in the pâté to come together a bit for a 

few hours in the refrigerator before serving. 

• Plan ahead, don’t skip the soaking and pre-sprouting 

stages.

• Don't soak the sunflower seeds longer than 12 hours or 

they may become bitter.

• After you have rinsed the sunflower seeds, you can leave 

them in the refrigerator for a few hours until you are ready 

to make the pâté, but remember, you still need to allow 

time in the fridge for a bit before serving. 

• A food processor is recommended for this recipe, but if 

you don't have on, a blender will do the trick as well. 

Just stop and scrape the sides down often.