‘Head, Shoulders, Knees and Toes’
- Scones & Sunflowers
- Sep 1, 2020
- 4 min read
"Head, Shoulders, Knees and Toes" - do you know this children's song, the words and the actions! A song that features the whole body, a song of learning, co-ordination and timing. Before I unveil the Scones & Sunflowers version, let's take time to consider the nutritional value of the Sunflower from its flower to its' roots!
With the days getting shorter and Summer changing to Autumn, it certainly is a time of reflection of another sunflower season enjoyed to the full. We've enjoyed the cut blooms on the dresser and marvelled at the nodding heads in the fields and our gardens?
There have been some amazing initiatives in this year of Covid madness, namely the Sunflower Maze, a very original way to #sayitwithsunflowers whilst Becketts Farm also planted to honour the NHS. Sam’s Sunflowers at Stoke Fruit Farm was a firm favourite of mine visited on a hot sunny day, one of the first ‘outings’ after lockdown. Also Garsons in Esher had #PYO, the quality of the blooms were outstanding.
Sunflowers can evoke so many different emotions for everyone, they instantly can take you back to special occasions, remind us of loved ones, or simply make you silently smile and 'be happy'. However, the benefits of sunflowers are not relegated to simply marvelling at fields of gold. The sunflower in its’ entirety should be celebrated, and below are ways we could nutritionally benefit from every part of a sunflower, from the sky pointing petal through to the unseen roots!
Flower (including the Buds, Heads and Petals)
The idea of this blog came to me after reading an article from ‘The Forager Chef’. A new world opened up to me when I saw that unopened sunflowers heads can be eaten and resemble artichokes. A simple light steaming or blanching of the #bud then toss in butter with a little garlic and salt.
“The cooked, peeled hearts have the texture of an artichoke, and the flavor of sunflower. If you can’t picture what sunflower tastes like, you can get a hint by chewing the stems or leaves of a sunflower and spitting them out.” Forager Chef
Have you ever considered eating the whole #flower head? An alternative to corn on the cob maybe? Apparently the sunflower needs to be picked when the seeds have soft shells for this to be a success. As demonstrated by Baker Creek Heirloom Seeds, oil it up, add some sun-dried tomatoes and grill….I am yet to be convinced in all honesty but something to consider for the future!
Sunflower #petals give a bittersweet twist in terms of taste to salads but perhaps best included as simply a colourful garnish?
Stalks
Sunflower stalks apparently are best for the ‘snackers’. Comparable to celery, add the stalks of young sunflowers to salads, or dip them in hummus!
Leaves
Next time perhaps add Sunflower leaves to your mixed salad? Or cook them as you might spinach, or perhaps bake to create crisps. Some opt for a more herbal angle, the leaves can be steeped to make tea.
Roots
Common sunflowers, Helianthus annuus, I understand have edible roots, often chopped up and steeped in hot water to make tea!
Seeds
Sunflower seeds, due to high oil content are great for grinding down perhaps to add within a pesto (instead of pine nuts). Or have you ever tried Sunflower Seed Butter, on toast or on #scones! Simply roast the seeds, then patiently grind them down in a processor and season. A great alternative to nut butters.
Nutritionally sunflower seeds provide:
Contain mostly mono and polyunsaturated fats, which are anti-inflammatory.
Minerals, e.g. zinc and selenium. Zinc essential within the immune system. Selenium fights inflammation and infection, boosting the body’s immunity.
Vitamins, particularly vitamin E, maintaining healthy skin and eyes.
Additionally, they are a good source of fibre and protein.
Sunflower Oil is versatile, able to be used for frying, dressings, baking. One tablespoon of sunflower oil contains 28% of a person’s daily Vitamin E recommended intake.
Pollen
We cannot finish the blog without reference to bee pollen which undoubtably the sunflower contributes to considering the number of bees on my Teddy Bear Sunflowers in the garden this year.
Bee pollen has been around for centuries, used most commonly in Chinese medicine, and aligned with perceived benefits such as:
• Decreasing inflammation
• Ease premenstrual syndrome (PMS)
• Boost immunity
• Promote wound healing
• Longevity
Bee pollen seems to be used more as a topping or 'accent' to breakfast cereals, vegetable bowls, smoothies, cakes or puddings! But bee pollen is not without its side affect, so be aware of the reactions it can cause!
Keep Singing!
In the UK, as the sunflower fields start to close, and the flowerheads convert to seeds, let’s remember that every part of a sunflower can be used in our #culinary and #wellbeing journeys. Keep enjoying sunflowers year round, grab the fresh plant options during the summer, extend the season with cupboard treasures.
To finish I have taking the liberty to add a second verse to the childhood song, celebrating where sunflowers can be grown. Therefore this is the ‘Scones & Sunflowers’ version of the Childhood Song:
“Flower, Stalks, Leaves and Roots,
Leaves and Roots.
Flower, Stalks, Leaves and Roots,
Leaves and Roots.
And petals and, buds and, seeds and pollen.
Flower, Stalks, Leaves and Roots,
Leaves and Roots”
"Field, Border, Kerb and Pots,
Kerbs and Pots.
Field, Border, Kerb and Pots,
Kerbs and Pots.
And allotment and, farm and, garden and verge.
Field, Border, Kerb and Pots,
Kerb and Pots."
Please note: always follow an authorised recipe when eating any part of a sunflower to ensure the correct preparation and cooking processes are followed. I must admit I am someone who will probably stick to enjoying the blooms, and eating the seeds, butters and oil!
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