Sunflower Seed

Store-bought snack nuts tend to contain high amounts of salt and sugar, and can sit on the shelf for months. This healthier mixture relies on spices and honey for flavor, and it tastes much fresher than the prepackaged varieties.

To store, wrap the loaf tightly in plastic; refrigerate for up to 1 week, or freeze for up to 2 months.

I love anything with sunflower seeds, and this bread is loaded with them. The seeds are nutritious, taste good, and are “loyal” (that is, they leave a long, nutty finish that fills the mouth so that you enjoy the bread long after you eat it). This is a variation of a formula developed by Craig Ponsford and the Coupe du Monde team in 1995. This new version utilizes a firm wild-yeast starter instead of pâte fermentée. The dough requires the starter, commercial yeast, and a soaker, so it entails a commitment, but the results are so memorable that it is well worth the effort.

There are many ways to make rye bread, but very few versions contain 100 percent rye flour. Rye has so little of its unique type of gluten (6 to 8 percent) that it is hard to develop the structure and lift necessary for a decent crumb without the addition of a fair amount of high-gluten wheat flour. However, there are many people who love dense rye bread, and there are others who eat it because they can tolerate the gluten of this bread but not the gluten in wheat breads. A lot of drama goes on inside a sourdough rye bread. Rye flour is high in natural sugars and dextrins and contains pentosan, a gum protein that causes the dough to become gummy if it is mixed as long as wheat breads. Also, the wild-yeast starter creates an acidic environment that slows down the enzymatic release of sugar during the mixing cycle, but at the same time allows for the sugars to emerge from the grain during the fermentation cycle as the enzyme activity kicks in. If properly mixed and fermented, the result is a sweet, creamy, yet chewy texture quite unlike that of any other bread.

This is easily one of my favorite fall salads. The creaminess of avocado and sour cream is amazing with the spiced zing of the carrots and the toasted, nutty seeds.

Potatoes and black beans synergize nicely in this offbeat salad. The liquid from the artichoke hearts provides plenty of flavor.

Traditional basil pesto gets a run for its money with this bright, flavorful Mexican version of the Italian original. Cilantro pesto is best on cold pasta salads and is great as a topping on grilled chicken or fish.

It really is good to eat your brussels sprouts, and this morilla cream sauce, made with toasted sunflower seeds, will make a believer out of anyone. My father owns a plantation in San Quintín, Baja, where he grows and exports vegetables, including brussels sprouts. When I was young he would bring them home by the overflowing crateful—leaving me and my mother to come up with new, exciting ways to prepare them. This is my favorite recipe for serving the sprouts with a meal. For snacking, I love them coated with a little olive oil, sea salt, and black pepper and roasted until very crisp.

This tastes no more of beets than a carrot cake tastes of carrots, yet it has a similar warm earthiness to it. It is less sugary than most cakes, and the scented icing I drizzle over it is purely optional. The first time I made it, I used half sunflower and half Brazil nut oil, but only because the Brazil nut oil was new and I wanted to try it. Very successful it was too, not to mention boosting everyone’s zinc levels.

Okay, I’ll admit it: Although I’m known primarily as a bread guy, I’ve been eating far more crackers than bread lately—probably always have, actually, and it’s a safe bet that I always will. Sure, artisan bread is the sexy sister, but a good cracker is the hardworking Cinderella of baked goods, and I think it’s time to bestow the glass slipper. In fact, I have a feeling that there are many other undeclared cracker freaks out there just waiting for crackers to be validated as a significant player in the exploding American culinary renaissance. A quick look at supermarket shelves shows that the real growth for both crackers and bread is occurring in the whole grain category. Even iconic brands such as Ritz are coming forth with whole grain products. I’ve spent nearly twenty years trying to convince folks to bake bread at home, even tilting at windmills by trying to encourage them to make 100 percent whole grain breads at home, but I’ve encountered far less resistance in urging that same audience to try making their own whole grain crackers. Why the receptivity? It’s probably because crackers are far easier and faster to make than bread (and the dough doesn’t even need to be held overnight in the refrigerator). But I also think there are deeper reasons. Crackers are so versatile, and so easily substituted for chips and other guilt-laden snacks. Whole grain crackers are the perfect, guilt-free snack. Not only do they have a satisfying, toasty flavor, they’re also loaded with dietary fiber, which helps lessen cravings for sweets and reduce mindless eating between meals. When properly made, crackers have a long finish. Eat some now and you’ll still be enjoying the lingering, earthy flavors in 30 minutes. Crackers can be naturally leavened with yeast, like Armenian lavash; be chemically leavened with baking powder or baking soda, like many commercial crackers; or be completely unleavened, like matzo or Triscuits. They’re usually crisp and flaky but don’t have to be. They can be buttery (with real or fake butter), or lean and mean, like saltines and other variations of water crackers. Whole grain crackers, regardless of the leavening method, have one major factor going for them: fiber, lots and lots of fiber. This cracker recipe is easy to make at home, even if you’ve never baked a loaf of bread in your life. It’s a variation of one of the most popular recipes from my previous book, Peter Reinhart’s Whole Grain Breads, and is especially fun to make with kids. I’ve adjusted the recipe so that these crackers, which are unlike any crackers you can buy, are even more crisp than the original. I’m ready to start a home-baked cracker revolution to match the bread revolution of the last fifteen years and hope I can enlist you in the cause.

I enjoy seeds in bread. They add all sorts of valuable nutrients, and they just taste so good. This bread is similar to a classic German Mehrkorn bread, loaded with seeds and just a touch of whole wheat flour (though you can certainly use more whole wheat if you like). I love to make sandwiches with it, especially peanut butter and jelly, to toast it, or to simply eat it by the slice. Take my word for it, it tastes really good. Only the sunflower and pumpkin seeds need to be toasted; the sesame and flaxseeds can go in without toasting. Natural sesame seeds, which are light brown because they still have their hulls, are much more appealing in this bread than white sesame seeds, which have had the hulls polished off. If you’re feeling adventurous, you can use other combinations of seeds. Try adding lightly toasted chopped walnuts or pecans. Because the dough will stiffen overnight in the refrigerator as the seeds slowly absorb moisture, it’s important to have a very soft, supple dough—even a tad sticky—before you put it away for the night.

Before I was an exchange student in France, I wasn’t sure how I felt about raw zucchini. I now know how delicious it can be. Using a vegetable peeler to make long pasta-like strips for this yummy salad will give it a sophisticated look, but you can also simply grate or thinly slice them, so do whatever makes you happy.

These chewy low-fat cookies make the perfect afternoon snack. Chock-full of fiber and protein, they’re a nutritious pick-me-up—and they’re quick and easy to make.

This is an outstanding loaf of bread and a great way to showcase your talents as an allergen-free baker. I have chosen seeds that I know can be found free of cross-contamination risk with other allergens (see Resources, page 177), but feel free to substitute.

This cookie was a happy accident. I was experimenting with SunButter and discovered that when you bake it combined with maple syrup, it turns the center of the cookie green. (It has to cool to work its alchemy.) My husband loves these cookies because they have no refined sugar, and my kids like them for their Dr. Seuss–like hue. They’re perfect for the Christmas season or as a healthy snack all year round. Use organic unsweetened SunButter if you can fi nd it; if not, regular works fine, too. Be sure to measure the SunButter and the maple syrup with a liquid measuring cup. Remember there is a small chance of soy cross-contamination with SunButter (see page 179 for more information), but if that’s a problem you can make your own sunflower seed butter.

SunButter is truly a gift from the gods for kids with peanut and tree nut allergies. These cupcakes are delicious and nutritious. Top them with SunButter Buttercream or with Rice Milk Chocolate Ganache for a refined sugar–free treat. Or go for broke, and pipe the tops with SunButter Buttercream, and then drizzle with Rice Milk Chocolate Ganache!

This tasty bread goes well with many soups. Try it with mixed vegetable, tomato-based, and bean soups.

When I have the urge to bake bread on a weekend and want something not quite so time-consuming as French bread, I often make this loaf. It is a healthy bread with a good texture and makes particularly delicious sandwiches. It is also great toasted for breakfast.