How to Save Sunflower Seeds

Ask me what snack tastes most like summer to me and I’ll say tomatoes, but sunflower seeds come in as a close second. Crunchy, salty, natural and good for you - who could ask for more in a snack?

Health Benefits of Sunflower Seeds

If you’re wondering if sunflower seeds are good for you, here’s what you need to know: a quarter cup of shelled sunflower seeds has almost 6 grams of protein and 4 grams of fiber, and the seeds are packed with nutrition, providing a variety of vitamins, iron, copper, calcium, selenium, zinc, potassium, and manganese. Sunflower seeds are helpful to our bodies in many ways, from decreasing risk of heart disease to boosting our immune systems.

Health benefits of sunflower seeds include:

• Anti-inflammatory Properties: The vitamin E , selenium, and flavonoids in sunflower seeds can reduce inflammation.

• Healthy fats: A 1/4 cup serving of sunflower seeds contains about 14 grams of polyunsaturated and monounsaturated fats. These fats are linked to lower rates of heart disease, high cholesterol, and high blood pressure. 

• A boost for the immune system: The zinc and selenium in sunflower seeds can boost your body’s ability to fight off viruses. Zinc is vital to helping your body develop and maintain immune cells, while selenium helps fight infection.

• Energy: Sunflower seeds are rich in protein, which directly contributes to your energy levels, but other nutrients in the seeds also contribute to keeping you active. Vitamin B1 (thiamin) helps your body convert food to energy, while vitamin B helps maintain that energy. The same selenium which helps your body fight infections also increases your blood flow, delivering more oxygen to your body, resulting in more energy.

How to Plant Sunflower Seeds

Sunflowers grow easily from seed and can be sown directly into the ground. They are not particular about soil conditions, and will be happy as long as they are planted in full sun.

Sunflower seeds do not like cold, and should be planted two to three weeks after the last average frost date, when the temperature of the soil is consistently warmed.

This will generally be somewhere between mid-April and mid-June. The timing of the planting can be individual to the variety, so check your seed packet.

From that point on you can succession sow, planting seeds every couple of weeks to extend your season.

Most sunflower seeds are planted 1-2” deep, but follow the directions for spacing printed on your seed packet. If you would like to produce smaller flowers, plant your seeds a bit closer than recommended.

Keep your seeds consistently moist until the plants’ root systems have had a chance to establish themselves.

Sunflower seeds are a favorite among the animals and birds we typically share the land with, so it’s best to protect the seeds through germination. This can be done by placing a mason jar upside-down on top of the soil above each seed. This will not only prevent thieving critters from stealing your seed, it will create a warm and moist environment for germination.

Once your plants emerge, remove the jars and thin the plants to provide proper spacing.

What Kinds of Sunflowers Should I Plant to Eat?

Some sunflowers are grown for cutting, and produce little to no pollen, without which they cannot produce seed. Others are grown particularly for their ability to produce delicious seed.

Varieties grown for edible seeds are sometimes called ‘confection’ types. Taller sunflowers produce the biggest crop of seeds, but there are shorter cultivars available which are bred to produce plump, delicious seeds.

Tall Varieties of sunflowers with edible seeds: 

• For flowers that grow 12-16’ tall and produce large blooms with lots of seeds, there are a number of options, including:

• Titan sunflowers are enormous, up to 24” wide. The plant grows about 12 feet tall.

• Mammoth Russian sunflowers grow 12-15 feet tall and produce 15” flowers. 

• Giganteus sunflowers grow 10-12 feet tall, and produce flowers up to 18” across.

• Mammoth Gray Stripe sunflowers grow 8-12 feet tall, with flowers of 12” 

• Shorter varieties of sunflowers with edible seeds:

• Royal Hybrid sunflowers grow 7 feet tall and produce 8” flowers that set a lot of seeds.

• Super Snack Mix sunflowers have a 10-inch wide flower on a 5-foot-tall plant. Its seeds are plump and easy to crack open.

When to Harvest Sunflower Seeds for Eating

You will want to wait to harvest when the sunflower has lost petals, and the back of the flower is yellow with some brown spots. Any flower on which seeds feel a bit like wiggly teeth should be harvested immediately.

If it’s almost time to harvest and you’re concerned about wildlife getting to the seeds before you do, as soon as petals start falling, tie a brown paper bag or some cheesecloth around the flower right out in the garden and leave it until the seeds are mature.

How to Harvest Sunflowers

Once the flowers are ready for harvesting cut them off the stem an inch or so behind the flower. Remove the leaves and the loose petals around the edge of the flower.

Sunflower seeds form beneath tiny flowers (florets). At this point, the florets will be dry, and you can use your hand to wipe them off and reveal the seeds.

Harvesting Sunflower Seeds to Eat

• Some flowers will have seeds you can easily coax out with your fingers or by rubbing two sunflowers together.

• For tighter groupings of seeds, you have a few options:

• Cutting the flower will expose edges, making it easier to get in under the seeds.

• A spoon will allow you to dig in a bit to get things started.

• A knife accomplishes the same thing as a spoon, with a bit more danger for thrill-seekers.

• If the seeds are extremely tight, allow them to dry longer on the flower head before harvesting.

roasted sunflower seeds

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Author: The Cottage Peach

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Roasted sunflower seeds

Some people skip brining sunflower seeds and just roast them on cookie sheet at 300 degrees for 15 minutes, but salting and roasting improves their flavor and extends their shelf life. Fresher seeds will have a better flavor after roasting than older seeds would so it’s best to do this soon after harvesting your seeds.

Prep time: 5 MinCook time: 30 MinInactive time: 24 HourTotal time: 24 H & 35 M

Ingredients

• 8 cups warm water
• ½ cup table salt

Instructions

1. Dissolve the salt in the warm water and stir in your sunflower seeds, making sure that the seeds are completely covered with liquid. The sunflower seeds will want to float so you can put a plate on top to weigh them down and keep them submerged in the brine.
2. Allow the sunflower seeds to soak for 12-24 hours. The salt will stick to the seeds. Stir well and drain, transferring the seeds to a baking sheet. Spread the sunflower seeds in a single layer.
3. Preheat the oven to 325°F and bake the sunflower seeds for 25-30 minutes to completely dry. Store in an airtight container.
4. Don’t have time to soak your sunflower seeds overnight? You can bring a pot of salted water to a boil, reduce the heat to a simmer and simmer your sunflower seeds for 1-1.5 hours and then roast.

Notes

Once roasted, you can eat the seeds as they are or with a bit of oil and a sprinkle of spices. 

You can also use them wherever you want to add a salty, crunchy ingredient. They’re delicious in trail mix with dried fruit and chocolate chips, and make a nice addition to salads. They can be used as nuts for cookies or cakes, stirred into oatmeal, or added to a stir fry. 

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What To Avoid Doing When Drying Sunflower Seeds

Some people recommend rinsing your seeds before beginning to dry them. I don’t find this to be necessary, and don’t recommend adding any moisture when the goal is to get the seeds completely dried out.

Roasting Sunflower Seeds

Some people skip brining sunflower seeds and just roast them on cookie sheet at 300 degrees for 15 minutes, but salting and roasting improves their flavor and extends their shelf life. Fresher seeds will have a better flavor after roasting than older seeds would so it’s best to do this soon after harvesting your seeds.

Roasted Sunflower Seeds Recipe

Once you’ve removed the seeds from the flower, pour them into a bowl and skim through with your fingers, removing any leaves or flower debris. 

Ingredients:

• 8 cups warm water

• ½ cup table salt

Dissolve the salt in the warm water and stir in your sunflower seeds, making sure that the seeds are completely covered with liquid. The sunflower seeds will want to float so you can put a plate on top to weigh them down and keep them submerged in the brine.

Allow the sunflower seeds to soak for 12-24 hours. The salt will stick to the seeds. Stir well and drain, transferring the seeds to a baking sheet. Spread the sunflower seeds in a single layer.

Preheat the oven to 325 and bake the sunflower seeds for 25-30 minutes to completely dry. Store in an airtight container.

Don’t have time to soak your sunflower seeds overnight? You can bring a pot of salted water to a boil, reduce the heat to a simmer and simmer your sunflower seeds for 1-1.5 hours and then roast.

Ways to Eat Sunflower Seeds

Once roasted, you can eat the seeds as they are or with a bit of oil and a sprinkle of spices. 

You can also use them wherever you want to add a salty, crunchy ingredient. They’re delicious in trail mix with dried fruit and chocolate chips, and make a nice addition to salads. They can be used as nuts for cookies or cakes, stirred into oatmeal, or added to a stir fry. 

Saving Sunflower Seeds For Planting:

Sunflowers are an annual plant, meaning they fulfill their life cycle in one season: planted in the spring, setting seed in the fall, then dying back all together. Because of this, new seeds must be planted each year.

Saving seed from sunflowers you have grown is simple and will help you save money on buying new seeds!

When to harvest sunflower seeds for planting

As the seeds grow in size, the flower will begin to bend over from the weight. Eventually, outer petals will become dry and begin to drop. When the back of the sunflower goes from green to yellow and brown spots appear, the flower is ready for harvesting.

How to harvest sunflower seeds for planting

When the flower is ready, cut it with a 12” stem. Unlike with sunflower seeds you intend to eat, seeds for planting must dry on the flower itself. Tie a brown paper bag around the flower head and hang it upside down indoors for two weeks.

At that point, the seeds are ready to be taken off the flower. Remove them, spread them out, and allow them to dry out for another week or so. 

When the seeds will crack if you try to bend them, they are completely dry and ready for storage. 

How to store sunflower seeds for planting

Choose the biggest seeds to save. (The rest can be roasted) Put the dried seeds in an airtight container and label with the variety and date. 

Sunflower seeds stored in a mason jar will stay viable for about five years. They can also be stored in a Ziploc bag or paper envelope but won’t retain viability for as long. If you don’t have a jar available, a Ziploc is a better choice than an envelope, giving your seeds another year or so of use. Keeping the seeds in the refrigerator is another way to extend their usefulness.

Can you harvest seeds for planting from cut flowers you buy? 

The short answer is no. Sellers harvest cut sunflowers before their seeds fully develop, or sometimes before they set at all. Even if the seller is a little late in the cutting and seeds have begun to set, they will not reach maturity on a cut flower.