Sunflower Crunch

This is a spicy snack that will satisfy your desire for crunchy food. After it is dehydrated, it will stay fresh for a couple weeks when stored in an airtight glass jar. Flavorful seasonings that can be added to the marinade include jalapeño pepper, basil, or minced garlic.


  • 4 cups sunflower seeds
  • ½ cup olive oil
  • ½ cup nama shoyu
  • ¼ cup water
  • 4 tablespoons lemon juice
  1. Soak the sunflower seeds in water for 6 to 8 hours. Drain and rinse.

  2. Set aside the sunflower seeds. In a blender, blend all remaining ingredients together until smooth.

  3. Place the sunflower seeds into a large bowl. Pour in the prepared marinade and let the seeds soak for 3 hours.

  4. Drain the marinade. Spread the seeds in a single layer on dehydrator trays. Dehydrate at 145°F for 2 hours. Turn down heat to 110°F and continue dehydrating for 24 hours or until desired dryness is reached.


Calories: 589 | Fat: 53 g | Protein: 20 g | Sodium: 309 mg | Fiber: 8 g

Soaking and Sprouting

Many of these recipes require soaking and sprouting. Soaking the nuts and seeds improves the flavor, makes them softer, removes the bitter tannins, and increases the amount of vitamins. Soaking activates the life force and turns raw food into living food. Make it a habit to soak your nuts, seeds, and grains in the evening before you go to bed. They will be ready to use immediately the next morning. Alternatively, they can be stored in the refrigerator until dinner, or left at room temperature to sprout.

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