Sunflower Seed Cheez Whiz

I like to call this recipe Cheez Whiz, ’cause it’s like, “Gee Whiz! That was easy!” Thankfully, my cheesy spread has got a much better texture. And won’t kill you softly (and miserably).

Below is the full list of ingredients in Kraft’s Cheez Whiz. Bonus points if you can pronounce all of them. (And don’t even ask about Cheez Whiz “Light.” The only thing it’ll lighten up is the number of times you’ll get to blow out your birthday candles.)

WHEY, CANOLA OIL, MILK, MILK PROTEIN CONCENTRATE, MALTODEXTRIN , SODIUM PHOSPHATE, CONTAINS LESS THAN 2% OF WHEY PROTEIN CONCENTRATE, SALT, LACTIC ACID, SODIUM ALGINATE, MUSTARD FLOUR, WORCESTERSHIRE SAUCE (VINEGAR, MOLASSES, CORN SYRUP, WATER, SALT, CARAMEL COLOR, GARLIC POWDER, SUGAR, SPICES, TAMARIND, NATURAL FLAVOR), SORBIC ACID AS A PRESERVATIVE, MILKFAT, CHEESE CULTURE, OLEORESIN PAPRIKA (COLOR), ANNATTO (COLOR), NATURAL FLAVOR, ENZYMES.

Doesn’t that just scream “yum!” to you? Denatured, highly processed milk ingredients? I’m sure my childhood obsession with Cheez Whiz slothered on white bagels has nothing to do with this little lactose sensitivity I’ve developed over the years… nothing at all.

So for my own epicly awesome and healthlicious cheesy flavoured spread, I looked to my little friend nutritional yeast (a.k.a. “nooch”). Nutritional yeast is a super, super food lending a cheese-like flavour and texture where it would otherwise be amiss in vegan dishes. It’s chock-full of the B vitamins often elusive to those who follow a plant-based lifestyle, and is a complete protein, meaning that it provides all of the essential amino acids required by your body for proper functioning. I like nutritional yeast on popcorn, as a salad topper, pulsed in a food processor with equal parts pine nuts to create a vegan parmesan, or as below, to give my favorite seed-based spread a new lease on flavour. No unwanted, lactose-induced side effects (read: gas) included.

Sunflower Seed Cheez Whiz (raw, vegan, gluten-free, sugar-free)

Ingredients:

2 cups sunflower seeds, soaked at least 2 hrs, drained, and rinsed (why soak? read up here)

1/2- to 3/4 cup nutritional yeast (depending on how dangerously cheesy you’d like it to be)

3 tbsp tamari (in a pinch you can use soy sauce – just note it contains gluten)

2 tbsp apple cider vinegar

2 tbsp miso paste (I used red brown rice 5 year aged miso)

1 clove garlic, finely minced

1 tsp sea salt

extra-virgin olive oil (EVOO), as needed for desired texture

Directions:

Process all ingredients together until no visible chunks or clumps remain. If you want a smoother texture you can run some EVOO through the mouth of the food processor as it is running. Spread on pizza or crackers, as a paste in nori rolls or to amp up some wraps, or ad by the spoonful to give a salad staying power. Keeps about 5 days in the fridge.

Sunflower Seed “I’m Sorry” Nori Rolls

So I didn’t post for a week.

Sigh… it’s summer. Forgive me.

I was busy watching the boy get convocated, hopping town on my bike to catch as much NXNE as one borrowed press pass can allow, plus plain ol’ workin and schoolworkin’.

I used to think cookies were the best way to say “I’m sorry.”

Today, however, I think these will do just fine.

Remember last week, when I spent Saturday mauing (sp?) down on Raw Nori Rolls at the Raw Vegan Fest?

I knew they’d be perfect for a recreation in my kitch. Nut and seed pâtés are a stupidly easy way to add some protein, heartiness, and flavour to any dish, and since sunflower seeds often go otherwise overlooked, I figured this would be a great chance for them to get out of their shells (note to self: stop writing after 1 a.m.)..

You might ask why I advise soaking nuts and seeds. (You might, if you don’t just do everything I say with reckless abandon.) Well, if that’s what you’re asking, here’s the semi-scientific rationale:

Soaking releases the enzyme inhibitors in nuts and seeds that basically make them challenge your body’s digestion and absorption. Thus, if you want maximum nutrient efficiency and happy tummy times (and who doesn’t?!), always soak your nuts and seeds, then rinse them well!

Here’s a handy dandy guide to ideal soaking times:

via Girls in the Fresh

And once you’ve done the soaking, you’re just a few minutes a way from eating these!

Sunflower Seed Pâté Raw Rolls (raw, vegan, gluten-free, sugar-free)

For the pâté:

1/2 cup sunflower seeds, soaked and rinsed

1/4 cup almonds, soaked and rinsed

1 carrot, chopped roughly

2 tbsp chopped onion

2 tbsp tamari, nama shoyu, or bragg’s liquid aminos (or plain ol’ soy sauce)

handful of parsley

juice of half a lemon

sea salt, to taste

Place all ingredients in a food processor and combine to desired consistency. If you can make ahead, do—the flavours come together once they’ve sat around together for awhile. You know—camraderie.

For the rolls:

Sheets of Nori (Sushi wrappers)

Sprouts (Pea or sunflower sprouts would be nice)

Sesame seeds

Chia, optional

Spread 3 tbsp of the pâté on the non-shiny side of the nori, about 1/3 of the way up. Pile with sprouts. Roll up like sushi, using water to seal the edge of the nori. Chop into rolls (note: it helps to wet your knife!), and sprinkle sides with sesame seeds and whole black chia seeds for garnish. Serve sushi-style with pickled ginger, wasabi, and soy sauce, tamari, or coconut aminos.