Sunflower seeds, nuts and a big fat white wine

I’m trying to eat less meat and more plants, seeds, and nuts. This seed-based faux Italian risotto possesses both al dente chewiness and rich creaminess. And due to its richness and wine as an ingredient, complements big, fat whites like Chardonnay.

Sunflower seeds are under-rated and under utilized in food creation. Whether roasted or raw, these kernels are packed with nutrition and are worth adding to your recipe repertoire.

Containing protein-building amino acids, sunflower seeds are an excellent source of vitamin E, and in fact, a quarter-cup serving provides 90 per cent of our daily vitamin E requirement. This helps to prevent asthma, arthritis, colon cancer, and cardiovascular disease.

They are also an excellent source of copper, vitamin B1 and B6, manganese, selenium, phosphorus, magnesium, folate and niacin.

Due to their high level of polyunsaturated fatty acids (about 68 per cent linoleic acid) and in being low in saturated fats, sunflower seeds should be consumed regularly. The reason is that our bodies cannot make polyunsaturated fat. These fatty acids include omega-3 and omega-6 fats, and therefore support brain function and prompt cell growth.

By incorporating more sunflower seeds into your diet, rich in Omega 3 and 6, you stand a better chance at reducing blood pressure, arrhythmia, arterial plaque, and fat in your blood. Adding more Omega 6 to your diet helps to reduce the risk of diabetes and control blood sugar and lower blood pressure.

Simply said, sunflower seeds support cardiovascular and thyroid health and promotes beneficial cholesterol levels. They are a significant source of magnesium and so contribute to the health of your heart, nerves and immune systems. These little kernels also help to keep your brain and your mood healthy and happy.

Big white wines are generally higher in alcohol. The higher the alcohol (and glycerine) in the wine, the greater its thickness. Heavy or thick wines complement rich and also salty foods, bringing harmony to the palate.

For example, a healthy salad of greens tossed in white balsamic vinegar with a dash of olive oil works well with crisp, dry Pinot Grigio or Pinot Gris. Add sunflower seeds and move up the wine viscosity ladder, pairing this same salad with a barrel fermented and aged Chardonnay.

I love this sunflower seeds risotto recipe below as it helps to satisfy that craving for rice, but instead, feeds the body with all the healthy benefits mentioned above.

In a pressure cooker, heat two tablespoons of olive oil. Add 6.5 ounces of diced pancetta. Cook until pancetta is crisp, stirring constantly. Transfer pancetta and fat to a bowl. Deglaze pot with a half cup of white wine. Simmer until wine reduced by half. Add one small onion diced and cook over moderate heat until softened, 3 minutes. Fold in one cup of torn kale into the mixture. Add 4 cups of shelled raw sunflower seeds and cook, stirring, 4 minutes. Add one quart of homemade chicken stock (which you can purchase at the Pasta Shop on Sherbrooke). Season mixture with pepper. Forgo the salt as pancetta and Parmigiano are both salty.

Cover and bring the cooker up to pressure. Maintain pressure over low heat for 7 minutes. Set the cooker in the sink and run cold water over the lid to cool and depressurize it; remove the lid once it can be released without force.

Drain the cooking liquid into a cup. Transfer a half-cup of the seeds to a food processor or blender along with the one cup of reserved cooking liquid and puree until creamy.

Transfer the whole seed mixture from the pressure cooker to a skillet. Add the pancetta. Add the sunflower seed puree, stir together, and cook over moderate heat, stirring constantly, until the seeds are coated with the creamy sauce, about two minutes. Fold in the cheese. Spoon the risotto into one large serving dish and garnish with your choice protein like barbecue chicken legs.

Chateau des Chardonnay Barrel Fermented Chardonnay, (CSPC 81653), $13.95, has all the delicious attributes to complement this risotto. The wine has notes reminiscent of melon, apple, and a hint of smokiness with full body and a clean finish.

The risotto’s al dente quality complements the wine’s acidity, while its creaminess complements the wine’s texture.