Lunch: Crab With Romaine, Dill Sauce, and Sunflower Seeds

Sprouting and frying the sunflower seeds completely transforms their flavor. But just using salted, roasted sunflower seeds would also work fine. This recipe is from Staplehouse, America's Best New Restaurant 2016.

This recipe includes superfoods such as:

Sunflower Seeds, Lemon

Health benefits of Crab With Romaine, Dill Sauce, and Sunflower Seeds

Sunflower seeds are an excellent food for PCOS as they are packed with vitamin B2 (riboflavin) and vitamin B6 (pyridoxine). Just one cup of sunflower seeds provides 30% of the recommended daily intake for vitamin B6. Sunflower seeds are also loaded with two other important of PCOS busting minerals: zinc and magnesium. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

1/4 cup raw sunflower seeds
2 cups vegetable oil
Kosher salt
1 bunch dill, tough stems removed, very coarsely chopped (about 2 cups), plus sprigs for serving
1/3 cup buttermilk
1/4 cup whole milk
1/4 cup sunflower or vegetable oil, plus more for drizzling
1/4 teaspoon guar gum (optional)
2 romaine hearts, halved lengthwise
12 ounces lump crabmeat, picked over
1 tablespoon olive oil
1 teaspoon finely grated lemon zest
2 tablespoons fresh lemon juice

Instructions

Place sunflower seeds in jar and pour in cold water to cover. Seal jar and let seeds sit at least 8 hours and up to 12 hours.
Drain sunflower seeds and return to jar. Cover with a double layer of cheesecloth, secure with a rubber band, and let seeds sit until just beginning to sprout, at least 12 hours and up to 1 day. Pat dry with paper towels.
Heat vegetable oil in a medium saucepan fitted with thermometer over medium-high until thermometer registers 350 °F. Carefully add sunflower seeds and cook, swirling pan, until puffed and golden brown, about 3 minutes. Using a slotted spoon, transfer to paper towels to drain; season with salt. Let cool.
Cook chopped dill in a large saucepan of boiling salted water just until wilted and bright green, about 30 seconds. Immediately transfer to a bowl of ice water and swish around to cool as quickly as possible. Drain dill and gently squeeze to remove excess water.
Blend dill, buttermilk, and milk in a blender until mixture is bright green and smooth. With motor running, gradually stream in 1/4 cup sunflower oil followed by guar gum, if using (guar gum will give the sauce body without impacting flavor; if omitting, sauce will be a bit runny but equally tasty); season with salt. Transfer dill sauce to a medium bowl. Cover and chill.
Prepare a grill for medium-high heat. Lightly drizzle cut sides of romaine with more sunflower oil; season with salt. Grill, cut side down, until grill marks appear but lettuce is still very crunchy, about 45 seconds. (Or char in a grill pan over medium-high.) Transfer to a platter; let cool.
Heat crabmeat, olive oil, lemon zest, and lemon juice in a medium saucepan over low, stirring gently, until slightly warm; season with salt.
Divide crab mixture among plates. Gently dip romaine in dill sauce and turn to coat completely, letting excess drip back into bowl. Arrange over crab; top with dill sprigs and fried sunflower seeds.

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