There’s nothing better than a plateful of noodles, topped with a mouthwatering and tangy sauce. But, how can you cut out harmful fat and cholesterol while still enjoying spaghetti, a traditional dinnertime favorite?
Protein-rich sunflower seeds can be used as an alternative to ground beef when making spaghetti sauce. As reported below, sunflower seeds actually help to lower cholesterol levels, so it can be seen why they make a good meat substitute.
- As reported in Journal of Agricultural and Food Chemistry, according to a November 8, 2005 article entitled "Phytosterol Composition of Nuts and Seeds Commonly Consumed in the United States" sunflower seeds contain important plant compounds (phytosterols) that help to lower blood cholesterol levels.
Meatless sauces may be healthful but they may also be lacking in flavor. Chopped sunflower seeds add both flavor and texture to spaghetti sauce and other vegetarian dishes.
Making Meatless Spaghetti Sauce Using Sunflower Seeds
This recipe uses unsalted, toasted sunflower seeds. These should be chopped in a food processor, prior to adding to sauce mixture.
Recipe for Tasty Sunflower Seed Spaghetti Sauce
Sunflower Seed Mixture:
When this mixture is browned, it resembles hamburger.
- 1-2 cups of chopped unsalted, toasted sunflower seeds.
- 1 onion, chopped
- Saute chopped onion in butter or olive oil until browned
- Add in chopped sunflower seeds and stir on low heat until mixture is evenly browned
- Set aside
In a medium to large pot combine:
- 1 14oz. can of tomato sauce
- 1 large can of diced tomatoes
- 1-2 cloves of crushed garlic
- 4 tbsp. basil
- 1-2 tbsp. oregano
- 1 tbsp. marjoram
- 1 tsp. cinnamon
- 1/2 tsp. seasoned salt
- 1/2 tsp. paprika
- 1/4 tsp. taco seasoning
- 3-6 drops of hot sauce
- 1 cup chopped mushrooms
- 1/2 cup of sliced black olives
Directions:
- Add seed mixture to tomato sauce
- Cook for at least one hour on low heat setting. Stir frequently to prevent seeds from sticking to bottom of pan
- Add the mushrooms and olives 15 minutes before serving pasta sauce.
Additional Ingredients for Vegetarian Spaghetti Sauce:
- Red Wine--add red wine (to taste) to spaghetti sauce prior to serving
- Parmesan--if you enjoy Parmesan but are worried about the fat, combine equal amounts of Parmesan with ground almonds. The ground almonds will absorb the cheese flavor.
Sunflower seed spaghetti sauce is a tasty and healthful noodle topping you can use in place meat-based spaghetti sauce. Learn more: Health Benefits of Sunflower Seeds
Vegetarian Fare:
- What is Falafel?--Whether fried in crispy balls and stuffed into pita bread or served as patties, nutritious falafel makes for tasty vegetarian fare.
- Homemade Sesame Crackers--A recipe for soft homemade crackers. These crackers are easy to make and even easier to eat.
Melody Rhodes - M. Rhodes is author of the Bedbug Books. She's been published in Canada, U.S. U.K. & NZ and has won awards for her poetry/prose.
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