Sunflower Seed Veggie Pâté in 4 Easy Steps

(If you’re not familiar with Veggie Pâté, it is somewhere between a paté and meatloaf, but made with veggies and sunflower seeds instead. It makes wonderful sandwiches and wraps, can be used in a salad or simply enjoyed on its own. A perfect snack during pregnancy and breastfeeding.)

There are a few things that I craved like mad during both my prenatal and postnatal phases, and one of them was Veggie Pâté.

I love Veggie Pâté. I really just can’t get enough. Seeing and tasting Veggie Pâté fills me with a feeling of warmth, an urge to write songs, or say.. an ode.. in fact..

Veggie Pâté
Savory love
I crave your tasty presence
I covet your tender essence
No other is above

Ughh… Ends up there would be good reasons for this deep love and endless craving! Veggie Pâté is a significant source of Protein, Iron, Dietary Fiber, Vitamin A and Vitamin C (as well as a source of Calcium, Vitamin B6, B12 and Magnesium) and therefore a wonderful way to help nourish the pregnant and postnatal mama. 🙂

As a result, I was very happy to be asked to come up with a recipe for our family breakfast restaurant. The result is a take on many recipes out there, but with a personal twist. That said, I think making Veggie Pâté is grounds for exploration.

*Note: This has also become a favorite with my baby girl!

Nourishing Mama! - DELICIOUS Veggie Pâté in 4 Easy Steps

(Prep time: 15 min, Cooking time: 1 hour)



• 2 small carrots (or 1 large)
• 2 small celery sticks (or 1 large)
• 1 medium potato
• 1 medium onion
• 2 cloves garlic


• 1 cup raw sunflower seeds
• 1 palm-full of roasted pumpkin seeds (optional)
• 1/2 cup flour
• 1/2 cup nutritional yeast-flakes (can be found in most natural foods stores)
• 1/2 canola oil
• 1 cup water
• 1 tablespoon sesame oil
• 1- 2 tablespoons tamari (or soy sauce, to liking)
• 2 tablespoons lemon juice
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon dried parsley (or 1/4 cup fresh)
• 1/2 teaspoon thyme
• 1/2 teaspoon marjoram
• 1/4 teaspoon oregano
Any other spices you wish


(Preheat oven to 320 degrees Fahrenheit.)

#1: CHOP

Coarsely chop veggies.


#2: BLENDblender_159_with-heart

Blend chopped veggies in a food processor for 30-45 seconds, remove and pour into a large bowl.
Blend the rest of the ingredients in the food processor for 10-15 seconds (until sunflower seeds are broken up but not liquefied).
– Add to the veggie mixture and stir by hand until evenly mixed.

*If you just want to get on with business, it is absolutely fine to blend everything at the same time in the food processor! (approx 45 seconds)


#3: BAKE

Pour mixture into a greased loaf or baking pan and bake at 320 degrees Fahrenheit for approximately 1 hour until brown on top.


#4: COOL

Let cool 1 hour before eating. Personally, I say it’s even better after a day or 2 in the fridge!


aboutbw2Hi! I’m Myriam, a former dancer turned yoga teacher based in Montreal. I’m also the mother of a beautiful toddler son and brand new baby daughter (oh the love!). I believe deeply in the virtues of bringing breath and body awareness as well as humor and loving-kindness to new mamas, and mamas-to-be! Read more→

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