Easy Sunflower Seed Parfait with Zero Cooking Recipe Video

Today we are going to make raw sunflower seed creme parfait, sunflower seeds are really awesome stuff. They are not only used for making a sweet recipe like this but they can be used for salads and many more recipes.


Preparation Time20 MinDifficulty LevelEasy
Health IndexHealthyServings2
VegetarianMain Ingredient
Interest Group, Healthy,


 Sunflower seed1 Cup (16 tbs)
 Cold water1⁄2 Cup (8 tbs)
 Honey1⁄4 Cup (4 tbs)
 Lemon juice2 Tablespoon
 Vanilla pods1⁄2 Small
 Dates6 Medium, pitted
 Black berries1⁄4 Cup (4 tbs)
 Strawberry1⁄4 Cup (4 tbs)
 Banana1 Small, small

Nutrition Facts

Serving size

Calories 373 Calories from Fat 109

% Daily Value*

Total Fat 13 g20%

Saturated Fat 1.1 g5.6%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 7.5 mg0.3%

Total Carbohydrates 66 g22.1%

Dietary Fiber 7.3 g29.3%

Sugars 52.8 g

Protein 7 g13.3%

Vitamin A 2% Vitamin C 48.2%

Calcium 5.3% Iron 11.2%

*Based on a 2000 Calorie diet


1. In a blender blend sunflower seeds, cold water, lemon juice, honey, dates and vanilla pod.
2. Blend for 2 minutes or until you get a crème consistency.
3. In a parfait cup place the berries at the bottom then the strawberries followed by some parfait.
4. Garnish with sliced bananas and strawberries and blackberries.

5. Serve the Sunflower Seed Parfait cold.

Editors Review

Here's an amazing dessert which needs no cooking!! If you are one of those who are always running short of time, then this Easy Sunflower Seed Parfait is just perfect for you. It is really simple to prepare and needs no cooking at all. Watch the video and see for yourself.