Sunflower seeds

Sunflower seeds are rich in nutrients, including vitamins E, B1, B3, B6, folate (B9), copper, magnesium, selenium, and high levels of tryptophan. Sunflowers are easy to grow and harvest. What isn’t easy is hulling the seed. Commercially, sunflower seeds are hulled by large machines, but these are beyond the budget of the small farmer.

“In the USA, it’s a common snack,” says Gerard Martin of Kings Seeds. “People buy unhulled sunflower seeds, chew them for a few minutes then spit out the fibrous, husky hulls.

“But if you can’t be bothered with that, try the following trick, which works well for me.”

• spread the seeds in a single layer on your kitchen benchtop (or other flat surface);

• roll over them with a heavy rolling pin, adjusting the pressure so that the hulls crack but you don’t crush the seeds;

• scoop into a flat basket and take outside to winnow - you need either a windy day or to place a fan in front of the basket, to blow the hulls away. The larger-seeded types are the best for milk, says Gerard. His suggestions are:

• Incredible Dwarf

• Golden Toasted (a hybrid specifically bred for edible seeds)

• Skyscraper

Try the following trick: roll over them with a heavy rolling pin