The Power of Sunflower!

When you think of sunflower seeds, you may go back to your childhood days of popping them in your mouth, cracking the shell, chewing the kernal and then spitting out the empty shell. Would you ever think that those little snacks, usually consumed in the dug-out or in the stands of a baseball game, would be SO good for you?

Tiny sunflower seeds contain a world of nutrients. Fiber, Vitamin B1, Vitamin B9, Vitamin E, potassium, manganese, magnesium, iron, selenium, phosphorus and, unsaturated fat ("good fat") are all found in one little seed. I should note, I'm talking about RAW sunflower seeds, not the ones in the slim packages that are flavored with salt and other fake ingredients.

Sunflower seed products are popping up everywhere these days. My favorite product is sunflower seed butter. The common question that most people ask me is why I chose sunflower seed butter over peanut butter. Peanuts are a large genetically modified crop and most of these GMO peanuts show up in commercial peanut butter. Also, commercial peanut butter usually contains large amounts of added sugar. Then the question would arise, "what about organic peanut butter?" It's a safer bet and I would recommend it if you are stuck on peanut butter. But, why not try something new? Sunflower seed butter is filled with all of the nutrients listed above and is not a product of a GMO crop. Oh, and don't forget about nut allergies....sunflower seed butter is a great alternative for those that suffer from nut allergies.
You can find sunflower seed butter at your local health food store, even Target is carrying it now. I get mine from EarthFare or Trader Joe's.

Check out this sunbutter & crackers snack I found at Target for $3.99! It's a nutritious meal! 

Another way I love to use sunflower seeds is on top of stir-frys, salads, or in trail-mixes. Sunflower seed butter can be used exactly like peanut butter and used as a replacement for peanut butter in recipes. Stock up on raw sunflower seeds from your local health food store. They usually run about $3-$4 per pound and you can get a LOT of sunflower seeds for that!

Quinoa Pizza Bites

Soon after getting married I was excited to host a "game night" at our house just so I could use my new dishes and gadgets. I wanted to make some healthy appetizers instead of the normal chips and dip. I love (with a strong passion) quinoa. It tastes amazing and it's gluten-free so I don't feel super bloated after eating it. These Quinoa Pizza Bites are great for any crowd! You can create these depending on your liking by taking out any of the veggies and subbing for pepperoni or ground beef. If I made it again, I would want to try using a meat :)


1 cup uncooked quinoa
2 large eggs
1 cup onion, finely chopped
1 green bell pepper, finely chopped
1 cup shredded mozzarella cheese
2 teaspoons minced garlic or garlic powder
2 tablespoons dried basil
1/2 cup cherry tomatoes, diced
1/2 teaspoon sea salt
1 teaspoon paprika
1 teaspoon dried oregano
Pizza sauce for dipping (I use Muir Glen Organic found at Target)

In a sauce pan, place the quinoa and two cups of water and cover. Bring to boil and simmer for 20 minutes.

Preheat oven to 350 degrees.

In a medium sized mixing bowl, mix together all ingredients (with the exception of the pizza sauce).

Grease a mini muffin tin with coconut oil and fill each cup to the top with the quinoa mixture. I used a cookie scoop to scoop out the portions then pressed down to compact.

Bake for 15 to 20 minutes. Cool for 10 minutes before removing from the pan. Serve warm with the pizza sauce.

Big Ol' Meatballs

When you think of meatballs, I'm sure you think of them on top of a heap of pasta. These aren't! These paleo style meatballs have a different taste that are hard to explain unless you just try em yourself! You can use any ground meat that you have in the house, but I chose to use a combo of ground pork and ground beef. The key ingredient in this recipe is the apple cider vinegar - it adds a tangy flavor to the sauce!

Big Ol' Meat Balls

1 lb lean ground pork

0.5 lb lean ground beef 

1.5 medium yellow onion, finely chopped

3 carrots, peeled and finely chopped

1 can (28oz) crushed tomatoes (look for a BPA free can) 

2 tablespoons cumin

1 tablespoon of thyme, oregano, chili powder

Salt & Pepper to taste

2 tablespoons apple cider vinegar

1 bag frozen green beens

1-2 tablespoons coconut oil 

Optional Toppings for Garnish: 

Scallions

Goat Cheese

In a large mixing bowl, combine the meat, 1/2 of the onion, salt, pepper, and 1 tablespoon of cumin until well combined. Make meatballs like you would make a hamburger, but make them rounded. You want to make them about the size of a tennis ball. Set these on a large plate, so you're ready to drop them into the oil. (Side note: Don't use this plate for later because you've set uncooked meat on it)

Heat the coconut oil in a pan on medium to high heat, drop the meatballs into the pan. Brown each meatball on each side (they do not have to be fully cooked). Remove the balls and set aside on a large plate. 

Add onions and carrots to your pan. You shouldn't need more oil because there should be plenty after cooking the meat. While these are cooking, add 1 tablespoon of the apple cider vinegar. Add in the rest of the spices. Feel free to add more spices depending on your liking...I always add more and even throw in some garlic powder :) 

Put your meatballs back into the pan with the sauce, cover, and let cook for 30 minutes on low. At the 20 minute mark, throw in the green beans. This way, they won't be mushy. 

Top with chopped scallions and some crumbled goat cheese.......enjoy!!