Sunflower Parsley Pate

1 July 2014


This was a firm favourite at our recent 7th birthday celebrations and many of you asked me for the recipe.   Its great for this time of year, so versatile, brilliant for snacking, picnics or making a healthy light lunch or dinner by filling up leaf wraps with the pate and other vegetables.  Its packed full of anti-oxidants, vitamins, minerals, protein and calcium, and contains the healthy fats that we need in our body.

Parsley is a much underused powerhouse vegetable/herb that is so much more than a mere garnish! A vibrant taste, highly nutritious and packed with healing properties – said to be the world's most popular herb! Its volatile oils have special properties that can help neutralize carcinigens. High in flavanoids helping to increase antioxidants in the blood. High in Vit A and Vit C, both potent vitamins in battling disease, and a great source of folic acid, a B vitamin that helps boost a healthy heart. 

Sunflower Parsley Pate     *You need a high speed blender or food processor for this recipe


1 ½ cups sunflower seeds soaked overnight, drained and rinsed

½ cup lemon juice ( juice of approx 2 lemons - sometimes I add more or less according to taste and the size of the lemon)

¼ cup tahini

6 tablespoons of roughly chopped parsley

A small piece of fresh chilli, or a very small pinch of cayenne pepper

1 tablespoon fresh grated ginger root

¼ to ½ teaspoon ground cumin according to taste

Sea Salt to taste

Sometimes a little water dependent on the texture of the mixture


  • Blend all the ingredients in the food processor / blender until smooth

  • Great served as a pate on crackers, a sandwich spread, or my favourite, to use leaves and make wraps with the pate in the middle. Good leaves are Chinese leaf, chicory or radicchio, little gem, Cos lettuce etc or you can spread on cucumber slices for a really healthy snack