Did you know those tiny seeds we snack on are a POWER-House of nutrition?IMG_9381

Not the toasted, roasted, salted, manipulated ones..
but the shelled, raw or sprouted variety. 

Sunflowers are a native plant to North America. The seeds have become a staple to cultures worldwide.  Despite their small size, sunflower seeds are a dense source of vitamins and minerals and essential oils. They contain monounsaturated and polyunsaturated fats that help raise HDL (the good type of cholesterol), while lowering LDL ( unhealthy cholesterol).


  • Promotes Cardiovascular Health
  • Promote Healthy Cholesterol Levels
  • Potent Source of Magnesium
  • Supports a Healthy Mood
  • Contains Selenium: a Powerful Antioxidant for Thyroid Health

Tuna Salad has been a go-to sandwich for many of us I’m sure.  Unfortunately, tuna is high in mercury (as are shellfish) and should only be enjoyed very occasionally.

“Exposure to mercury – even small amounts – may cause serious health problems, and is a threat to the development of the child in utero and early in life.  Mercury may have toxic effects on the nervous, digestive and immune systems, and on lungs, kidneys, skin and eyes.  It is considered by the World Health Organization as one of the top ten chemicals of major public health concern. ” http://www.who.int/mediacentre/factsheets/fs361/en/

The Recipe

This recipe is so tasty and nutritious, you won’t believe it’s made from seeds, and you won’t miss your tuna ever again!  I like using sprouted seeds since they contain less carbs (the emerging sprout consumes some of the seed’s starches).


  • 3 c. raw or sprouted Sunflower Seeds
  • 1/3 c. filtered Water
  • 1/4 c. organic Lemon Juice
  • 1 tsp. Worcestershire Sauce or Bragg’s Amino Acid (opt.)IMG_0774
  • a pinch of Sea Salt and Black Pepper (to taste)
  • 2 Tbs. Vegenaise
  • 2 – 4 tsp. Dijon Mustard (to taste)

The Veggies:

  • 2 stalks Celery, finely diced
  • 1/3-1/2 c. diced Red or White Onion (to taste)
  • 1/4 c. chopped Parsley (opt.)

Soak the Sunflower Seeds in a shallow bowl or glass baking dish for 4 – 6 hours.  Rinse lightly.




Place all ingredients except for Vegenaise, mustard and vegetables in food processor.


Blend until almost smooth…try to keep a little texture.


Add the chopped veggies, Vegenaise and mustard.


Mix well and taste for seasoning.


Enjoy on high-fiber gluten-free bread or crackers, with sliced organic tomatoes and Romaine lettuce.

A ¼ cup serving of sunflower seeds provides: 

190 calories, 16 grams of fat, 6 grams of protein, and 4 grams of fiber

  •  82% of Vitamin E
  •  70% DV of copper
  •  43% Vitamin B1 (thiamine)
  •  34% of manganese
  •  34% of selenium
  •  33% of phosphorus
  •  28% of magnesium
  •  28% of Vitamin B6
  •  20% of folate
  •  18% of Vitamin B3

~ In good health! 


5 thoughts on “Simply The BEST VEGAN Tuna Salad You’ll Make

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