by Buffy Ellen
My new favourite milk! If you loved my Almond, Coconut and Sesame Milk from a while back, this is the perfect number two to add to your collection. This time I’ve used sunflower seeds as the base, which means it’s perfect for even the most allergic amongst. Yes this super creamy Sunflower Coconut Milk is…
All you need is a blender and nut milk bag to make this creamy deliciousness in a jiffy. My go-to nut milk bags are these ones here - they create the most amazingly smooth milks and are super sturdy. I’ve been using mine for 2+ years now and it’s still going strong!
So, if you’ve always wanted to try making your own dairy-free milk, now's your chance. Grab a few quiet minutes this weekend and give it a go - you might just become a daringly dairy-free aficionado too.
Superstar sunflower seeds - vitamin E, magnesium, selenium, protein, iron…Sunflower seeds are a fabulous addition to your diet, if you’re not munching on them already. They often play second fiddle to our more glamorous almonds, cashews, and hazelnuts, but are a wonderful source of nutrients.
Sunflower seeds are a great source of protein, with 23g per 100g (check out this table here to see where they sit in the protein stakes - the 4th highest nut/seed after hemp, pumpkin and peanut, and above animal meat). They’re also an excellent source of iron, with almost double that of beef. It’s the non-heme type, as with all plant foods, so to enhance absorption make sure you read my previous article on iron here.
Sunflower seeds are also one of the richest sources of vitamin E, one of our most powerful antioxidants which help protect against aging, disease, cellular breakdown from free radical damage, as well as making our skin and hair look lovely. These sunny seeds also contain 114mg of magnesium per 1/4 cup serve, over a third of our daily requirement, which is helpful for nerve and muscle relaxation, as well as our beloved sleep.
Sunflower seeds in their raw state can be a bit bitter, due to the phytates in the outer layers of the seed. So these are one that I definitely recommend soaking (for more on my thoughts and rationale for soaking see here and here). An overnight soak in the fridge is normally perfect for sunflower seeds (or on the bench if it’s not too warm where you are), and you’ll find the resulting flavour much creamier, not dissimilar to cashews. They then blend into this milk perfectly, with coconut and vanilla adding just the right balance to create a fabulous milk that you’d never guess was made from seeds.
I’ve only very lightly sweetened this milk, just enough to make it perfect for your morning bircher, or to add to your cup of matcha/turmeric/tea. I’ve been enjoying mine in a milky matcha tea each afternoon, with a cookie (if I can find one). I hope you love it too! Note this milk contains no emulsifiers so will separate in the fridge naturally over time. To re-blend simply shake your bottle well before pouring into your beverage of choice.
Let me know if you try this delicious Sunflower Coconut Milk recipe! Would love to hear what you think. Leave me a comment below, take a pic and tag me over on Instagram (use @begoodorganics and #beoodorganics in the main caption and @begoodorganics in the image, so I don’t miss you from my feed), or share your photo over on my Facebook page here.
Have a wonderful weekend (it’s starting to get colder here in NZ!), and til next week, stay happy and well.
PS If you like this recipe, pin it on Pinterest, share it on Facebook or Twitter, or recreate it on Instagram - I love seeing what you're up to. And if you're not already subscribed to my weekly recipe emails, be sure to do that here. Don't miss my next video either by subscribing to my YouTube channel here.
Please note - if you are wanting to meet any of the specific dietary requirements above, please read my notes below the recipe. Makes 1L
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1/2 c sunflower seeds (soaked overnight)1 c desiccated coconut4 c water (3 c + 1 c to clean)2 dates1 tsp vanilla extract OR 3 cm vanilla beanPinch sea salt
c = 250ml cup, tbsp = 15ml tablespoon, tsp = 5ml teaspoon
PS - the lovely plates, linen and tableware I’ve used are from Citta Design.
Buffy is the founder of Be Good Organics, and loves creating delicious yet simple plant-based whole foods recipes.
Buffy also oversees our Be Good Organics online store, full of plant based goodies that she personally uses and loves. Sign up for our newsletter below to be the first to receive her weekly recipes.
by Buffy Ellen
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I'm Buffy, a food obsessed nutrition nerd, former financial research analyst and investment banker, and now - full time blogger, nutritionist and soon to be naturopath. I live in Auckland, New Zealand with my partner Tony, our two cats Zeus and Luna, and our cute-as-pie little girl Mila. Can't wait to share some healthy recipes with you! READ MORE HERE...
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