229 sunflower seed recipes

Note: In lieu of fresh trout, 1/2 lb cooked and flaked fish may be used. Make smaller protions and serve as an appetizer. Oatcakes that have been gently warmed in the oven go well with this dish.

This colourful starter makes a great supper or lunch dish served with new green peas or a leafy salad. Its bright colours make it appealing to both adults and children and it easy to make.

Roasted red pepper and tomato soup with dried chiles, cabbage, garlic, and warm spices, pureed smooth and topped with fresh cilantro. A hearty vegetarian soup.

Hearty hominy and butternut squash stew with pinto beans, toasted cumin, cinnamon, and ground red chile. A warming Southwestern vegetarian stew with deep, layered spice.

Stir-fried fresh vegetables and tofu are served with quina that is packed with fibre and protein. And it is so quick and easy to make, within less than 15 minutes, a delicious and refreshing meal appears.