Mushroom and Sunflower Seed Pate

sunflower seed pateSunflower seeds are a good source of selenium which helps to control cell damage and prevent from cancer. Minerals such as magnesium and copper in sunflower seeds are beneficial for your skin and hair and bone health. A handful of sunflower seeds (about 30g) has more than half of the copper you need daily. They are also an excellent source of vitamin E that acts as antioxidants and helps to protect cell damage from free radicals. It is easy to add them into your breakfast cereal, salads, bread, muffin and soup. I made this vegetarian pate with sunflower seeds, which is a great snack or party finger food. Oh you can even add into your sandwiches or wraps. Lightly cooked mushrooms give a rich, smokey and earthy flavour. You can also replace mushrooms with roasted capsicum or sun-dried tomato or avocado for different flavours.

sunflower seed pate1Ingredients

100g sunflower seeds
200g button mushrooms
1 tsp garlic
1/2 tsp nutmeg
1 tsp cumin
1 tsp thyme
1 tbsp coconut amino sauce
1 tbsp olive oil
a squeeze of lemon
1 tsp Himalayan salt

Soak sunflower seeds for a couple of hours or overnight. Rinse and drain. Lightly toast in a pan over medium heat. Take it off the heat and set aside. Roughly chop mushrooms and cook with coconut amino sauce, garlic, cumin, thyme for 5 minutes or until cooked al dente. Put toasted seeds and mushroom mixture into your blender, add olive oil and lemon, and process until you get a desired pate consistency. Season as you go. Transfer to a bowl, cover and refrigerate for a few hours or overnight so that the flavour can develop. Serve with raw veggies, bread, chips or crackers.

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