For many people, sunflower seeds spark thoughts of snacking at baseball games and picnics—and they are equally as fun and delicious to eat at home. Beyond snacking, the tiny teardrop-shaped seeds are a versatile ingredient that can be used to add texture and flavour to dishes, whether you're making a dessert or an entrée. But now a lot of people know that Sunflower seeds are rich in antioxidants, healthy fats, and essential nutrients, which support heart health, reduce inflammation, and promote overall well-being.

Sunflower seeds are sold in two ways shelled and unshelled. Furthermore, the shelled sunflowers are available roasted or raw. The roasting flavour enhances the nutty flavour of the seeds. The roasted ones are available in salted or unsalted flavours.

How To Eat Sunflower Seeds

Sunflower seeds can be enjoyed like many other seeds and nuts. Here are a few delicious ways to eat them:

Baked in granola: The flavour and texture of sunflower seeds will be right at home in homemade granola.

As a topping for oatmeal and other breakfast cereals: Toasted salted sunflower seeds are delicious on oatmeal, muesli, or cereal, especially when paired with fresh or dried fruits. "The nutty, salty note is a fun contrast to the sweetness of the fruit and adds wonderful crunchy texture," says Lyon.

On top of avocado toast and sandwiches: The nutty crunch goes a long way with creamy avocado.

As a sweet treat: Add nut and seed brittle for a sweet and salty snack.

Tossed in salads: Sunflower seeds will add textural interest to salads, whether cold or warm.

With soup: Try garnishing butternut squash soup with roasted sunflower seeds for a delicious surprise.

Blended into smoothies: Thanks to the nutty flavours of sunflower seeds, they work beautifully in smoothies. Try blending them with ingredients that pair well with nuts, such as chocolate, bananas, oats, and coconut milk.

As a peanut butter alternative: Sunflower seeds make a delicious swap for peanuts.

Used in pesto: When making homemade pesto, sunflower seeds can be an affordable alternative to pine nuts.

As a coating for protein: Crushed sunflower seeds, whether on their own or mixed with breadcrumbs, make for a tasty coating for protein. Try it with salmon, chicken, or tofu.

Mixed into baked goods: Sunflower seeds are a great choice for use in breads and other baked goods.

Sprinkled-on ice cream: If you enjoy the sweet and salty flavours, top your next bowl of ice cream with toasted and salted sunflower seeds. They're especially tasty with chocolate ice cream, as recommended by Brown.

In a move aimed at protecting public health, the Tamil Nadu government has banned the manufacture, storage, distribution, and sale of mayonnaise made using raw eggs for one year. The ban, which came into effect on April 8, 2024, is being enforced under Section 30(2)(a) of the Food Safety and Standards Act, 2006. This decision is based on growing concerns about the risks associated with improper handling and preparation of this popular condiment.

Why Raw Egg Mayonnaise is Considered Risky

Raw egg-based mayonnaise is classified as a “high-risk food” because it can become a breeding ground for harmful bacteria if not prepared or stored properly. In its official notification, the Tamil Nadu government describes mayonnaise as a “semi-solid emulsion containing egg yolk, vegetable oil, vinegar, and other seasonings served with food items such as shawarma.” While these ingredients are common in many kitchens, the use of raw eggs, in particular, poses a significant health risk.

The Bacteria Behind the Ban

Authorities have found that several foodborne pathogens are commonly linked to raw egg mayonnaise. These include:

• Salmonella typhimurium
• Salmonella enteritidis
• Escherichia coli (E. coli)
• Listeria monocytogenes

These bacteria can enter the mayonnaise through contaminated eggs or unhygienic handling during preparation. Once consumed, they can cause symptoms like diarrhea, vomiting, stomach cramps, and fever. In vulnerable individuals—such as children, the elderly, and those with weakened immune systems—the effects can be even more severe.

What the Law Says?

Under the Food Safety and Standards Act, the Commissioner of Food Safety has the authority to impose such a ban if a food item is considered dangerous to public health. The law mandates that food business operators must ensure their products are safe, meet quality standards, and do not contain harmful or misbranded substances.

The act also requires compliance with proper licensing, storage, and preparation protocols. Failure to follow these regulations can result in penalties or shutdowns. The one-year ban is intended not just to prevent immediate health hazards, but also to serve as a warning to food businesses to adhere strictly to safety standards.

Impact on Food Businesses

This decision will directly affect restaurants, food stalls, and packaged food manufacturers across the state that serve items like shawarma, sandwiches, or burgers with raw egg-based mayonnaise. Many food establishments may have to switch to eggless or pasteurized versions of mayonnaise, which are considered safer alternatives.

Balancing Health and Consumer Interests

The Tamil Nadu government’s statement also highlighted that the move aims to protect human life and health while ensuring fair practices in the food industry. It seeks to maintain consumer confidence by enforcing strict safety standards and preventing the sale of unsafe food.

While the ban may temporarily inconvenience food operators and consumers who prefer the texture and taste of traditional mayonnaise, public health remains the priority. The government hopes that by raising awareness and tightening enforcement, it can reduce the incidence of foodborne illnesses caused by contaminated products.

Even our PM does it, so should you!

In one of the recent episodes of the Figuring Out With Raj Shamani podcast, Mihir Gadani, co-founder of Ozivia Nutrition, called moringa one of the top three superfoods Indian should consume, daily.

As he shared his insights on its benefits, he also said, "Moringa is packed with antioxidants which contribute to the protective mechanisms in your body. Even PM Modi drinks moringa soup. But the problem is that it is slightly bitter in taste, so extracts of moringa can be used."

Why Should You Include Moringa Soup In Your Daily Diet?

Moringa or drumstick is loaded with vitamin C, A, E, calcium, iron, potassium, magnesium, and fiber. These nutrients make it superfood for your immunity, bones, liver, and digestion. What is even more beneficial is that it is rich in antioxidants that fight off free radicals. The fiber in it also helps with healthy gut.

Other benefits that make it a 'must-have' in your daily diet:

Iron

It is high in calcium and daily drumstick soup also helps boost bone density. It can also prevent osteoporosis.

Immunity Booster

The high vitamin C and antioxidants in the soup also enhances body's defense system. It helps you stay safe from infections.

Good For Liver

Moringa is known for its liver cleansing properties, it can protect from toxins. It helps in flushing toxins out of the liver. It is a great drink for detoxing your body.

Helpful With Diabetes

The fiber and antioxidant content in it also helps stabilize the blood sugar levels. It also helps in insulin sensitivity, and prevents sugar spikes. That is why it is the best suitable drink for diabetic patients.

Good For Skin

There have been studies too that suggested that the compounds in moringa also helps wounds heal faster. They also reduce oxidative stress on the skin and the moringa seed oil also helps in healthier hair.

Gut-Friendly

Moringa is also gut-friendly and it can reduce stomach acid secretion, and relieve inflammation.

Fights Bacterial Infections

There are lab tests that prove that moringa can also be effective against foodborne bacteria like E.coli and Staphylococcus aureus, both of which are known to cause food poisoning.

Heart Healthy

Moringa also contains quercetin and other anti-inflammatory agents, which also prevent plaque buildup, lower cholesterol, and protect the heart. However, more studies are required to confirm the results.

How To Make Moringa Soup?

It is an easy-to-make soup, which takes a total of 30-minute, including the prep and cooking time.

Ingredients:

2 cups of Moringa stalk, you can cut them into small pieces

1 chopped tomato, you can also use puree instead

1 inch ginger, or you can use ginger powder

1/2 teaspoon turmeric powder

Salt to taste

You also need 2 teaspoons of ghee, 1/2 teaspoon of cumin seeds and 1/4 to 1/2 teaspoon black pepper powder to temper it.

Method:

Start with washing the cutting the drumsticks into small pieces. You can then chop tomatoes and gingers into large chunks. If you are running late, you can use puree and ginger powder too.

Now, take a pressure pan, add the moringa, the tomatoes and the ginger. Add water and cover it with lid and let it pressure cook for 4 whistles.

As the pressure drops, open the pan and drain the pressure cook ingredients through a sieve in a saucepan. Mash the moringa and other ingredients in the strainer well to extract all the pulp.

Add water if you require and mix salt and turmeric to it.

Now boil it altogether again and add the tempering, using the ingredients. Once, there is a sizzle, you can then garnish some cilantro or coriander and serve hot!

For many people, skipping breakfast is an easy option. Waking up early to prepare your food and eat before starting your day sounds exhausting and time consuming, time they could’ve gotten other things done. These and other reasons like running late, having no idea what to cook etc. However, not eating breakfast can devoid you of the necessary nutrition that you need to get a head start for your day.

Many people who are looking to lose weight also find breakfast as the easiest meal to skip. However, according to the Centers of Disease Control and Prevention (CDC) not eating breakfast leads to elevated levels of blood sugar after lunch and dinner.

Many people chose to go for a simple breakfast with eggs, breads or overnight oats, which are all good options, but do not have nearly enough nutrients your body needs. A simple fix for this issue was given by a nutritionist on Instagram, Emily English, a registered practicing nutritionist based in London. She shared her unique creation of 'sesame salmon and rye toast loaf', a creation she says tastes good both cold and warm. It has all the key elements your body needs to get ahead of the day: protein, fiber, and good carbohydrates.

Are Carbs Good For the Body?

Carbs have been villainized by people for being the one thing stopping people from leading a healthy lifestyle, however it is a necessary part of healthy living. It provides your body with the energy to do things throughout the day.

While Emily's loaf is full of many healthy ingredients, she specifically highlights the 'balanced carbs' it provides. This usually means choosing complex carbohydrates over simple ones, which helps your body release energy more slowly and steadily.

According to Cleveland Clinic complex carbohydrates, which have longer chains of sugar molecules, are great for helping you feel full for longer, which can stop those annoying snack cravings. On the other hand, simple carbohydrates are quick sources of energy because they have shorter sugar chains, but they can also cause rapid spikes in your blood sugar levels.

The European Food Safety Authority recommends that adults eat around 260 grams of complex carbohydrates each day, although this can change depending on factors like age, gender, and how active you are. Rye bread is considered a complex carbohydrate, making Emily's recipe a tasty and smart nutritional choice for people who are trying to follow these guidelines and get more sustained energy from their breakfast.

Recipe For Balanced Breakfast

First, heat your oven to 175°C and put baking paper in a loaf pan so it doesn't stick. Then, slice and toast some rye bread. You can use a toaster or an air fryer. Once it's toasted, blend it into breadcrumbs, about 90 grams.

Next, crack six eggs in a bowl and mix them. Add the breadcrumbs, some cottage cheese (150g), chopped smoked salmon (100g), half a chopped red onion, and some chopped dill to the eggs.

Stir it all together and add a little salt, pepper, and the yellow skin of half a lemon for taste. Pour this mix into the loaf pan and sprinkle sesame seeds on top. Bake it in the oven for 30 to 35 minutes until it looks golden and feels firm. Let it cool a bit before you cut it and eat. You can keep it in the fridge for up to three days or freeze slices for up to three months.