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Whole-wheat Sunflower Seed Bread

This week we found ourselves inspired by the sunflowers growing contently in our sunny garden. Sunflowers have become known as a symbol of strength and happiness with their love of sunlight. They always turn to face the sun which is considered a symbol of faith and a constant search for enlightenment. Beautiful right? 

These uplifting flowers also yield an amazing “superfood”, sunflower seeds. These little guys are packed with nutrients with many health benefits, here are some examples: 

Keep calm and eat sunflower seeds: Their magnesium content soothes the nerves thus easing away headaches and stress

Natural sunscreen: The vitamin E helps combat UV rays which keeps skin youthful!

Cancer blocker:  The high content of selenium helps control cell damage thus plays a role in preventing cancer!

Happy heart: Sunflower seeds prevent bad cholesterol and LDL fats from sticking to artery walls which in turn help prevent heart attacks. 

Healthy bones: Sunflower seeds contain bone healthy minerals such as copper and magnesium to keep bones strong and the Vit E helps ease arthritic pain.

Anti-inflammatory: The high content of antioxidants including Vit E help ease joint pain, skin problems, ulcers etc.

Some tips on how to include sunflower seeds into your diet:

Enjoy a handful of seeds as a daily low GI nutrient rich snack.

Add to salads and wraps – they add great texture and flavour.

Use in pestos e.g. rocket and sunflower seed pesto, delish!

Incorporate into baked goodies – muffins, breads, crunchies, seed bars etc.

Here's our trusty whole-wheat seed bread recipe. Give it a go and fill your home with smells of freshly baked bread. This bread is delicious served fresh out of the oven with lots of salted butter, mature white cheddar and fig pate or onion marmalade. 

Whole-wheat Sunflower Seed Bread

Fills 3 Alcan bread pans, 2 medium loaf tins or 1 large 750 g loaf tin


4 cups Nutty wheat flour

125 ml sunflower seeds and extra for topping

12.5 ml Sunflower oil

12.5 ml salt

10 g (1 packet) instant dry yeast

12 ml honey or brown sugar

+- 600 ml lukewarm water


Mix flour, sunflower seeds, oil, honey salt and instant yeast into a large bowl.

Add as much lukewarm water as the flour will absorb, the consistency should be that of a thick fruit cake.

Stir well then cover the bowl with a moist warm tea towel and set aside in a warm place to double in bulk.

Stir bread dough thoroughly to knock the air bubbles out and redistribute the yeast cells.

Spoon into well-greased baking tins, fill up to half way. Sprinkle with seeds, cover and set aside in a warm place to rise until the mixture has risen to fill the pan/s completely.

Bake in a preheated 200°C oven for 60 minutes.

Tip: Bake in muffins tins for individual breads. Makes approx. 18 and bakes for 35-40 minutes.













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