Sunflower Seeds & Green Olives Spread

Updated: Mar 27, 2020

All constitutions can enjoy this healthy and tasty recipe. The wise choice will be what to eat it with to promote better digestion.

This butter is filling, nurturing and light to digest. It only takes 15 minutes to prepare (it goes faster with pitted olives). It is very versatile as it can be chosen as a snack, mixed in salads, part of the main meal and even on top of your toast. At the bottom of the page you’ll find suggestions for different accompaniments to balance your constitution or fulfill your needs.

Sunflower seeds are a very effective prebiotic which help your healthy gut bacteria grow. Olives are a good source of a few micronutrients including vitamin E, iron, copper and calcium. They are low in carbohydrates and low fibre but they add to the butter its richness in taste.


- 3/4 cup or 110g of sunflower seeds

- 50g pitted green olives

- 1 tablespoon of olive oil

- Rock salt to taste

- Juice of ½ lemon or lime

- Red or medley peppercorns to taste

- 1 teaspoon of 'Very lazy ginger' paste as a shortcut to everyday cooking (optional)


1. Dry-roast the sunflower seed on a low flame. Favour a large pan to dry-roast the seeds evenly. Remove them from the pan when they start releasing their aroma.

2. Once they cool down, powder the roasted seeds in a blender. Remove the powdered seed and blend the green olives.

3. Slowly add the powdered seeds into the chopped olives and blend them again with olive oil, rock salt, ground peppercorns, lime juice and ginger paste (optional). Adjust the spices and oil to your taste.

Vata: you can accompany it with seeded flatbread or oatcakes and vegetables especially cooked ones. Regarding spices, make it mild, not extra spicy hot.

Pitta: you can have it with crudites, seeded flatbread or oatcakes. It shouldn’t be too pungent (careful with the extra hot spices). The only tip to Pittas is to be mindful as they tend to overindulge.

Kapha: go for the extra hot option and better if served with vegetables especially raw instead of any type of bread.


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