Sunflower Cooking: Helpful Formulas and Seasonings

Pick a Grain, Pick a Bean, Pick Produce {see bottom of page for list of typical Sunflower Foods}.

Italian Beans and Seasoning

2 Cups Beans: 3 Cups Liquid: 1 Tbs Oil:

Various Spices{1 or 2 cloves garlic, 1/4 tsp pepper and/or salt, 1/8 tsp Thyme, Oregano, Basil, and/or Rosemary}

Mexican Seasonings

Chili Powder, Cumin, Oregano, Garlic Powder, Onion Powder, Paprika/Cayenne, Salt

Indian Seasonings

Garam Masala: 2 parts ground cardamom + 5 parts ground coriander + 4 parts ground cumin + 2 parts ground black pepper + 1 part ground cloves + 1 part ground cinnamon + 1 part ground nutmeg

Indian Spice Mix: 2 tablespoons curry, 2 tablespoons cumin, 2 teaspoons turmeric, 2 teaspoons ground coriander, 1 teaspoon ground ginger, 1/2 teaspoon ground cardamom, 1/2 teaspoon ground cinnamon

Asian Seasonings

Soy/Tamari sauce, orange peel, sesame seeds, ginger, garlic, anise, salt

Thai Seasonings

coriander, onion, garlic, ginger, chili pepper

Thai seasoning mix for ideas:

1/2 tablespoon ground cumin
1 tablespoon sea salt
1 tablespoon fresh ground white pepper
1 tablespoon fresh ground black pepper
1 tablespoon ground dried hot Thai red chili pepper (to taste)
2 tablespoons dried lemongrass (ground powder)
2 tablespoons dried lime zest
2 tablespoons garlic powder
2 tablespoons ground ginger
2 tablespoons dried mint
2 tablespoons toasted unsweetened coconut, ground

Italian Salad Dressing

Vinegar, Oil, Water, Basil, Oregano, Thyme, Garlic, Salt

Hippy Thousand Island Dressing

In Food Processor/Blender: Egg whites, tomato sauce, salt, garlic, basil, Worcestershire sauce

Peanut Dressing

Peanut Butter, oil +/ water, ginger, soy sauce, apple cider vinegar, a little spice like chili powder or crushed red pepper

Helpful Websites:,

List of Typical Sunflower Foods

Produce: look in fridge and pantry, onions, garlic, potatoes, sweet potatoes, sometimes carrots, cooking greens, salad greens, squashes in winter, fresh tomatoes in summer, usually have tomato sauce or paste.

Beans, proteins
Fast: please soak
Black eyed peas
Lentils green red
Split peas green/yellow
Adzuki beans
Slow: must soak overnight around 16 hrs +

Protein Additions, can be added, but usually not considered the main protein source for a meal
Nut butters
Sunflower seeds
Nutritional yeast
Sesame seeds

Long grain, short grain, basmati rice
White and red Quinoa
Wheat or rye berries