Category: Recipes

It's no secret I love Sunflowers.  They’re on my fence, in my yard and make up about 60% of my tepees and arbors!  However, let's talk about the amazingly edible sunflower plant!  And not just seeds, all of the plant from the roots to the stalks to the leaves, petals and the seeds are edible.  The majority of the entire sunflower can be eaten.  It's quite amazing actually that most only know of the seeds; and, is the exact reason for this quick series starting with the leaves of the sunflower plants.    

Let's Talk Sunflower Leaves!

Sunflower leaves are simply a joy to me.  Why?  They are so large, so strong and thick they are like pieces of leather on larger sunflower plants. They are beautiful to look at in a garden adding depth and color, texture and even height.   The giant leaves add shade to plants on hot afternoons, helping to extend the lives of cold crops if grown above them. All of this is enough for one to love them.   Imagine the excitement when discovering they’re also edible!  I won't lie, sunflowers have a bite that's hard to explain; it's an extremely unique bitter flavor. Nutty in a way almost peppery as well.  Lets look at ways to eat them!

Young Shoots

Young sunflower shoots are edible microgreens!  Unlike their older siblings that get bitter with age, the microgreens are super soft, have a thick feel and at this point are actually sweet.  Shoots are often grown in window gardens and used on salads and on sandwiches. Let some of the seeds fall each season and the yard will be so full there will be no issues sacrificing many of the babies to the microgreen category!  

Tender Leaves

Tender leaves, those that are still young on soft stalks can be eaten raw in salads. The entire leaf can be eaten at this stage without removing the veins.  Although, they actually taste slightly more bitter to me at this stage believe it or not, I prefer the mid adult leaves.   One can soften the flavor some by removing the center vein of the leaf. 

Large Adult Leaves

Large adult leaves can be cooked like greens, boiled, sauteed or steamed with salt, garlic and butter.  The older they get the tougher they get and the longer they take to cook. When using the super large leaves, boiling first is best with a water refresh.   I like to harvest the leaves in the mid range size prior to blooming.  Once flowers bloom the leaves naturally start to die down.   

I did say they are like the bitter lettuces, with a bite that leaves you wondering how to describe them. Serving with savory dishes compliments the bite of this beautiful green!  They are also wonderful with mushrooms.  The earthy flavor of mushrooms  complements the greens well and they do great with fatty meats.

Here is a recipe for eating with fatty meats

• • 5 to 6 midsize Sunflower leaves
  • 1 quarter purple onion
  • 3 to 4 (or more if your like me 5) garlic cloves 
  • Balsamic vinegar
  • Olive oil
  • Salt
  • Crushed pepper 
  • Butter

1. 1. Wash, remove the center and main side veins from the leaves. Add olive oil to pan and heat while dicing garlic and red onion. Add Onion and garlic to oil and saute until slightly brown on a low simmer
   2. While cooking garlic and onion boil water and blanch the greens until slightly soft and the water is a soft green.  Drain greens and add to butter, garlic and online mix.
   3. Stir fry  the greens for a moment coating them with the oil. Add a few tablespoons of water.  Add pepper flakes and stir fry in.
   4. Steam well for a moment and then add a generous amount of balsamic vinegar. Lower heat and let simmer for another 10 minutes or so.  If liquid evaporates add more vinegar!
   5. Once the leaves are stir fried and the liquid has evaporated some add butter to the pan and allow it to sizzle

Add salt and pepper and serve hot!