Sunflowers are a American native plant, used for centuries by the Native people. The plants once grew only in North and Central America (the “New World”). Once Europeans “discovered” sunflowers, they were rapidly carried and planted around the globe. Indeed, sunflowers are one of the many plants that were part of the “Columbian Exchange.”

Long In Cultivation

Interestingly, the perennial sunflowers appear to be one of the first semi-domesticated plants on this continent. Early tribes in North America were hunter-gatherers and had regular migration routes. Roots of the perennial sunflowers were dug for food as the clan hiked along, and smaller rootlets were replanted further along the path, helping ensure that there would be food to harvest next year. (Women are fairly smart that way.) You can still find them growing along ancient Native trails across the West, especially in Northern California and Idaho.

Native peoples didn’t ignore the annual species of sunflower either. Once they started cultivating other crops, such as the Three Sisters – corn, beans, and squash. But sunflower isn’t one of these Sisters because unlike corn, sunflower doesn’t like beans climbing its tall stalks. Also they creates too much shade for squash to grow around the base. Guess you could say it doesn’t play well with others, although it does grow quite well with other sunflowers. So the sunflower was cultivated on it’s own, and the Native farmers selected for plants with qualities they appreciated.

Nutrient Rich Native Plants

Sunflower seeds are rich in protein and contain roughly 30 percent oil. Oil was once hard to come by in Native diets, thus their popularity as a crop. The Hopi prized tceqa – a variety they selected over time for a striking blue-black hull color. The hulls were used as a dye for baskets and later wool. The Tarahumara cultivated a variety with all white hulls. The Havasupai sunflower has black seeds that are much smaller than most other sunflowers, but it has many flowers per plant.

If you wish to grow these unique sunflowers, start next spring with seed from the non-profit seed saving organization Native Seeds/SEARCH. How to Grow Sunflowers on Gardening With Soule

Eat Sunflowers

Virtually all parts of the plant are edible – in moderation. In Sunflowers Part I we shared several ideas for the stems and leaves. Then in Sunflowers Part II we discussed harvesting and processing the seeds, and a few ways to use them.

Sunflower seeds can be eaten raw or roasted. Hulled or not. I enjoy the roasted un-hulled store-bought ones on long drives, cracking them in my teeth and spitting the hulls into a handy “hull cup” carried for the purpose.

Seeds (sans hulls) can chopped lightly and be mixed into various cookie and bread recipes. They are great as a topping on yogurt.

Due to their high oil content, sunflower seeds make a totally yummy nut butter – a great alternative to peanut butter. But, I am told, because of this high oil content, the seeds do not make a good gluten-free “flour.”

Sunflower seeds make delicious and nutritious sunflower sprouts that can be used in salads. These are especially welcome in the months when greens are in short supply in the garden. I prefer the taste to other commonly available sprouts.

One of my favorite uses for sunflower seeds it to make a sort of hummus out of them. They make a wonderful appetizer ground and mixed with chickpeas (garbanzo beans). Or leave out the chickpeas! This is a great option if you have family members with food sensitivities to beans. (Beware of Beans)

Sunflower Seed Hummus

blender or food processor

1 cup toasted sunflower seeds
1 Tablespoon East Texas Piney Woods Seasoning (shared in our Top Ten Herb Blends) 
1 /4 cup tahini
2 Tablespoons lime or lemon juice, generally half a lemon
water as needed

Place sunflower seeds and seasoning into the blender, and start it whirling.

Once nuts are chopped and starting to turn into “butter” add the tahini and the spices. 

Note about the spices.  Our East Texas Piney Woods is a dried blend that we keep on the shelf for a quick and easy way to spice things.  It is also so that when we make something we like the taste of we can easily make it exactly the same next time.  We often cook with simply some of this and that – but hard to replicate.  This dried blend includes parsley, minced onion, chili powder, garlic chives, and ground cumin.

Now slowly drizzle in the lemon juice as you continue to whirl to combine.

Add water as needed to get the desired consistency for either spreading or dipping.

Once done, taste it. If you think it necessary, add just a touch more seasoning – but go easy. It takes a while for the flavors to develop and you don’t want to over-season.

Ideally make this half and hour – or more – before you plan to serve it. Use within 24 hours, or store any left over in the refrigerator.

Father Kino’s Herbs – Nope – sunflower is not in here, but many herbs are!

The last few copies of this out-of-print award winning Southwestern book are now for sale. Father Kino’s Herbs: Growing and Using Them Today   The review says:

“Award-winning garden writer Dr. Jacqueline A. Soule has pulled together a fascinating book on the life of Father Eusebio Francisco Kino and some of the plants that he brought to Southern Arizona and northwestern Sonora, and area called the Pimeria Alta.”

This link is to our sales site. The profits from the sale go to the local Horticulture Therapy non-profit Tierra del Sol Institute.  We hope you will help support this great Southwest non-profit!

Legal Notes

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Disclaimer

The authors of this website have researched the edibility of the materials we discuss, however, humans vary in their ability to tolerate different foods, drinks, and herbs. Individuals consuming flowers, plants, animals or derivatives mentioned in this blog do so entirely at their own risk. The authors on this site cannot be held responsible for any adverse reaction. In case of doubt please consult your medical practitioner.