Seeds facts and general information about sunflower seeds, sesame
seeds and pumpkin seeds.
Planned Kids Cooking Curriculum
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Seeds are Available:
How Do Seeds Grow:
Sunflower seeds grow in the sunflower. See picture at top of page.
Sesame seeds grow on a plant.
Pumpkin seeds of course come from inside of a pumpkin.
What to Look for When Buying Seeds:
If buying seeds in their shells look for firm shells with no cracks.
Most seeds are pre-packaged for you.
Seeds Storage Tips:
Most all seeds are available pre-packaged and can be stored in the
cupboard, fridge or freezer.
How to Cook with Seeds:
Sunflower seeds, sesame seeds or pumpkins seeds are a great healthy
snack as they provide protein and other nutrients. Use seeds as
toppings for salads or main dishes.
Seeds Nutrition Facts:
Seeds are a good source of protein. They also have iron.
3 Cups rolled oats
1 Cup slivered almonds
1 Cup cashew nuts
1/2 Cup sunflower seeds or pumpkin
1/2 Cup sesame
3/4 Cup shredded coconut
1/4 Cup +2 T. dark brown sugar
1/4 Cup + 2 T. maple syrup
1/4 Cup vegetable oil
3/4 teaspoon salt
1 Cup raisins or any dried fruit
Preheat oven to 250 degrees. Combine oats, nuts, seeds, coconut and
brown sugar. In separate bowl, combine maple syrup, oil, and salt.
Combine the two together and pour onto sheet pans. Cook for 1 hour
and 15 minutes, stirring every 15 minutes. Remove from oven and add
Sesame Seed Pistachio Balls
1 Cup shelled pistachios
1 Cup almond
2 Tablespoons coconut oil
1 Cup sesame seeds
12 pitted dates
To prepare the mixture, shell the pistachios and remove the seeds
from the dates. Place the dates, almond paste, pistachios, sesame
seeds and coconut oil into a food processor. Process the mixture
until the pistachios break into small pieces and the mixture makes
Once ready, take a spoonful of the mixture in your hand and flatten
it out. Try to bring the mixture together and form it into a ball by
rolling it between your hands. Do not press the mixture too hard
while rolling or else it may crumble. Form balls with the rest of
the mixture, placing the balls on a cookie sheet. Place into a
refrigerator. Let the balls chill for 1 hour or until the balls
become firm. Serve chilled.