Sunflower seed soaked ‘Mac ‘n Tease’ recipe

Recipe written by The Honest Grazer

Sometimes finding balance can be tricky when deadlines are on the horizon and the day simply does not seem to have enough hours. Before you know it, you’re feeling sick, tired and slightly dazed. Whenever my immunity is down (which usually isn’t often but has been more than usual lately) I try to pump my body with as many nutrients as possible, but I also want something that’s easily digestible, warm and comforting, and something that isn’t soup!

Welcome, creamy comfy sunflower seed soaked ‘Mac ‘n Tease’ with nutmeg coconut crumbs. It’s like a warm nourishing hug from the inside. Here’s the recipe:

Sunny Mac ‘n Tease Recipe

Serves 2 (or yourself, twice)


Ingredients for pasta

Ingredients for ‘Tease’ sauce

  • 2 medium potatoes
  • 2 carrots
  • 1 cup cauliflower
  • 1/2 cup milk of choice
  • 1/4 cup sunflower seeds (soaked overnight or in boiling water for at least an hour)
  • 2 tsp Antonia’s Botanicals’ coconut butter/oil 
  • 2 tbsp nutritional yeast
  • 1 tsp onion powder
  • 1 tsp thyme
  • 1/2 tsp garlic powder (optional)
  • 1 tsp Himalayan salt
  • A few good cracks of black pepper

Ingredients for nutmeg coconut crumbs

  • 1/2 cup coconut flour
  • 1 tsp nutritional yeast
  • 2 tbsp coconut oil
  • 1/2 tsp onion powder
  • 1/4 tsp freshly grated nutmeg


Method for pasta

  1. In a separate pot, cook your pasta until al dente.

Method for Tease sauce

  1. Steam the potatoes, cauliflower florets, and carrots in an @instantpotsa for 15 min or in a steamer until soft and tender. Leave to cool slightly.
  2. In a blender (I use a @greenissouthafrica blender) add the soaked sunflower seeds, coconut butter, milk, and seasoning. Blend until smooth and creamy.
  3. Add the veggies and blend again. You may need to add slightly more liquid if the mixture becomes too thick.

Method for nutmeg coconut crumbs

  1. Mix together ingredients with your fingers to make a shortbread-like consistency.
  2. Bake in the oven at 160°C for 5-10 minutes or toast in a pan until golden brown.

Additional steps

  1. Add the sauce to your pasta and stir through until warm again. You can use the sauté function on your @instantpotsa for this too!
  2. Serve with the coconut crumbs and fresh herbs of your choice.
  3. Sit back and enjoy.

About the author:

Being a dreamer. I am constantly dreaming up new ways to expand my creativity or finding new avenues to explore. But this consistent dreaming can also lead to fear, fear of failing, disappointing others, or not doing enough. However, I find comfort in knowing that most of the time, we’re all just experimenting with the unknown. I think that’s also why I am so drawn to food and the versatility of it. It’s either instantly disappointing when a meal doesn’t quite come together as planned, or so incredibly satisfying and rewarding when it does. As a creative, it’s important for me to be consistently making new things, and food as a medium allows me to do that in so many different ways, from recipe development, styling to food photography, I am continuously challenged and excited by food. I think that’s an important thing to aspire towards, finding a niche, passion or pursuit that stimulates you and excites you every day 🙂


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