Sweet Sunflower Seed Spread

September 1997

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Crunchy sunflower seeds and sweet raisins are stirred into yogurt cheese in this tasty spread for toasted whole-grain bread or crackers.

Sweet Sunflower Seed Spread

Makes: About 2/3 cup

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  • 1/2 cup yogurt cheese, (see Tip)
  • 2 tablespoons chopped raisins
  • 1 1/2 tablespoons chopped toasted sunflower seeds, (see Tip)
  • 1 tablespoon sugar
  • 1/4 teaspoon cinnamon
  • Pinch of salt


  1. Combine yogurt cheese, raisins, sunflower seeds, sugar, cinnamon and salt in a small bowl and mix well.

Tips & Notes

  • Tips: To make yogurt cheese: Line a colander with a large cotton towel or double thickness of cheesecloth, and place the colander in the sink. Add 1 cup low-fat plain yogurt. Let stand for 15 minutes then place the colander over a bowl. Cover with plastic wrap and refrigerate for 24 hours. Gathering the edges of the towel together, gently squeeze out any remaining liquid. Transfer the yogurt cheese to an airtight container. Makes 1/2 cup. Cover and chill for up to 1 week.
  • To toast sunflower seeds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.


Per tablespoon: 26 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 4 g carbohydrates; 1 g protein; 0 g fiber; 23 mg sodium; 50 mg potassium.

Exchanges: Free Food

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