Nutritious, enzyme-rich soaked sunflower seeds transform into creamy sunflower seed dressing with only 10 minutes of hands-on prep in this easy recipe! Drizzle this dairy-free dressing over your favorite green salad, and enjoy!
A rich, creamy salad dressing made without dairy? Is that really possible?
Yes, it is!
Simply soak sunflower seeds, then blend with a few simple, whole food ingredients to make the best dairy-free sunflower seed dressing ever.
Why Soak Sunflower Seeds (Plus Other Seeds & Nuts)?
Nuts and seeds contain enzyme inhibitors that affect our body’s ability to digest and absorb nutrients. Soaking in salted water for 7 hours or more deactivates those enzymes.
This makes the seeds and nuts much better for you!
When soaked, sunflower seeds blend into a beautifully creamy mixture. If you miss the creaminess of dairy, then this is the perfect solution for you.
Don’t stop at just making salad dressing with soaked sunflower seeds, though. Dehydrate them and they become addictively delicious!
Want to learn more about soaking nuts and seeds? Read Soaking Nuts And Seeds (+How To Dehydrate Them, Too!).
Do I Have To Use Olive Oil?
No, you don’t have to use olive oil. Just be sure to use a healthy oil in its place!
Regular vegetable oils may be mild in flavor, but they’re highly refined and processed. These oils can contribute to inflammation in the body.
If you don’t care for the flavor of olive oil, try using only part olive oil and the rest a milder-tasting oil, such as avocado oil or even MCT oil. MCT oil has many health benefits, such as boosting metabolism and supporting thyroid function!
Sunflower Seeds Support Thyroid Health (& More)
Speaking of your thyroid, did you know sunflower seeds are a great source of selenium? Selenium is essential for healthy thyroid function.
Sunflower seeds also contain magnesium, which is important for muscle function (including your heart muscles), blood pressure regulation, and blood sugar balance.
These tiny little seeds are also featured in the Hormone Balancing Bliss Balls for Seed Cycling (which are delicious). Sunflower seeds are used in the follicular phase bliss balls, which help balance estrogen. You make a separate bliss ball formula for the luteal phase to help balance estrogen.
Finally, sunflower seeds are also rich in vitamin E, which is good for healthy skin and brain function.
How To Make Sunflower Seed Dressing
While this dressing blends up in less than 5 minutes, you do need to plan ahead for the soaking time.
One way to do this is to start the soaking before bed so it’s ready in the morning, or first thing in the morning so it’s ready in time for your evening meal if you’d like to eat it the same day.
First, soak your sunflower seeds in warm salted water.
After draining and rinsing, add your soaked sunflower seeds, a bit of water, celery seed, onion powder, lemon juice, and sea salt to the jar of a high-powered blender such as the Vitamix and blend until smooth.
Whisk in the olive oil, parsley, and poppy seeds.
Thin the dressing to your preferred consistency with either more water or try using a non-dairy alternative like almond milk.
Taste and adjust the herbs and seasoning as desired.
While you can enjoy immediately, it’s always best to let a homemade salad dressing chill in the fridge for a while so those delicious flavors can mingle and develop.
This Healthy Sunflower Seed Dressing Is Easy & Versatile To Make
The creamy, blended sunflower seed base is like a blank canvas for your kitchen creativity. The herbs and spices below create a flavorful dairy-free (and gluten-free!) salad dressing.
Feel free to change up the seasoning, too! If you’re missing a particular herb, or don’t care for one that’s listed, try substituting with another herb. Add a little more of your favorite if you like.
Use it on your favorite fresh greens salad or anywhere you’d use a creamy, herb-y dressing. If you ever need a dairy-based dressing, we’ve got an easy and delicious Creamy Ranch Dressing you’ll love, too.
Trim Healthy Mamas, Here’s What You Need To Know
This dressing is a THM:S recipe. Be sure to enjoy it with low carb meals if you’re in weight loss phase. A small amount (1 teaspoon or so) can be used as your added fat in a THM:E or THM:FP meal, but don’t go over the 5 grams of added fat limit for these meals.
Since it’s made with seeds it’s not suitable for Deep S meals.
Creamy Sunflower Seed Salad Dressing (Dairy-Free)
Drizzle this dairy-free sunflower seed dressing over your favorite green salad and enjoy creamy, herb-y flavor with only 10 minutes of hands-on prep! Makes about 3 cups.
Ingredients
- 1 cup raw sunflower seeds
- 1 to 1-1/2 cups pure water plus additional for soaking, preferably warm
- 1 teaspoon sea salt plus additional, to taste
- 1/4 teaspoon celery seed
- 3 teaspoons onion powder
- 1/2 cup lemon juice
- 1/2 cup extra virgin olive oil
- 1 tablespoon dried parsley
- 2 teaspoons dried basil
- 2 tablespoons poppy seeds
Instructions
-
Put sunflower seeds and salt in a quart-sized glass jar.
-
Fill to the top with pure, preferably warm, water.
-
Swirl the water around to dissolve the salt.
-
Let the nuts/seeds sit in the jar sit overnight, or for at least 7 hours.
-
Drain the nuts/seeds.
-
Rinsing is optional. Using a sprout screen with metal band really makes this easy.
-
Add the drained and rinsed sunflower seeds to a high-powered blender.
-
Add 1 cup pure water, celery seed, onion powder, and lemon juice.
-
Blend until smooth.
-
Transfer to glass jar.
-
Whisk in the olive oil, parsley, basil, and poppy seeds.
-
Thin the dressing to your preferred consistency with either more water or try using a non-dairy alternative like almond milk.
-
Taste and adjust the herbs and seasoning as desired.
-
For best flavor, let chill in the fridge for a while before using. Mix well before serving.
-
Refrigerate unused portion.
Recipe Notes
For a thicker, creamier dressing I recommend 1 cup water to start, add additional water as needed to achieve desired consistency.
Want more healthy homemade salad dressing recipes? Give these a try:
- Creamy Salad Dressing
- Sunflower Seed Dressing
- Tomato Salad Dressing
- Probiotic Lemon-Garlic Salad Dressing Vinaigrette
- Creamy & Easy Homemade Ranch Dressing
- THM Probiotic Cucumber Ranch Dressing
- 28 Fermented and Probiotic Salad Dressings
Will you try this sunflower seed dressing?
This post was originally published and written by Wardee Harmon on 9/17/07. It was updated and republished on 6/5/20.
We only recommend products and services we wholeheartedly endorse. This post may contain special links through which we earn a small commission if you make a purchase (though your price is the same).
Leave a Reply