Lunch can present problems. I’m usually starving by noontime, but I don’t want to spend a lot of time preparing anything – and unless there are leftovers waiting in the refrigerator – a meal from scratch is the only option. That’s why a spread like this is worth its weight in gold. It’s quick and easy to prepare, is mighty tasty and very satisfying.
I poached the idea from Feeding the Healthy Vegetarian Family, by Ken Haedrich, but changed it up when I saw that I would have to toast the sunflower seeds and then let them cool. Lunch was due in 30 minutes. So I decided to do the raw thing; and instead of all sunflower seeds, I foraged in the cupboard for pepitas and hemp seeds. I also cut back on the amount of tahini and added miso paste for richness and saltiness. Top with sliced tomatoes, cucumbers, bell pepper, red onion, avocado and/or sprouts.
Sunflower, Pepita & Hemp Seed Bread Spread
Makes a couple of cups
1 cup + 1/4 cup raw, hulled sunflower seeds, divided
3/4 cup + 1 tbsp. pepita seeds, divided
1/4 cup + 1 tbsp. hemp seeds, divided
2 tbsp. tamari
1/4 cup fresh lemon juice
1 tbsp. white miso
1/3 cup tahini
1/2 cup water
1 small onion, roughly chopped
1 celery rib, roughly chopped
2 cloves garlic
1/4 tsp. white ground pepper
Set aside 1/4 cup sunflower seeds, 1 tbsp. pepitas and 1 tbsp. hemp seeds. In the bowl of a food processor, combine all of the remaining ingredients and process until smooth. Stir in the reserved seeds.
Spread on whole grain bread and top with your favorite veggies or use as a dip. The spread thickens as it sets.