I enjoy gazing at fields of blooming yellow sunflowers as I drive by midwestern farmland at this time of year. Many people snap photos from their vehicles, and others seize the opportunity to hop out and use the golden fields as a scenic backdrop.

The North Dakota Tourism Department provides an interactive map so you know where to look for these beautiful flowering fields. Search online for North Dakota Tourism and sunflowers, and you’ll find a map highlighting prime viewing areas.

Most sunflower fields are in full bloom in early August. North Dakota is the leading sunflower producer in the U.S., with South Dakota and Minnesota rounding out the top three. Kansas, however, is known as the “Sunflower State” and has designated the sunflower as its state flower.

Sunflowers, known scientifically as “Helianthus annuus,” are native to the Americas. You may have heard of the “Three Sisters” gardening method of Indigenous or Native American peoples. The three sisters are corn, beans and squash. Sunflowers are often considered the fourth sister in this style of companion planting.

Sunflowers have a fascinating feature. Young sunflower heads track the sun from east to west throughout the day. This movement is called heliotropism. As the plants mature, however, the flower heads typically face east for the remainder of the growing season.

Sunflower seeds can be classed as “oilseed” or “non-oil” (confectionery). Most of the sunflower crop in the U.S. is of the oilseed variety. Confectionery sunflower seeds are typically black with white stripes and are larger than the black oilseed type. Sunflower seeds are rich in protein, fiber, vitamins and minerals.

Besides beautifying our environment, sunflowers have many practical uses, including cooking oil, as roasted crunchy snacks and as a nonallergenic peanut butter alternative. Sunflower kernels can add crunch to salads, baked goods and main dishes, especially in households with a family member having a peanut allergy.

Peanuts, by the way, are among the most common food allergens. Federal regulations require packaged foods containing peanuts to be clearly labeled.

Someone with a peanut allergy may experience mild to severe symptoms. Mild symptoms include hives, rash, stomach pain, nasal congestion, sneezing or several other symptoms.

Severe peanut allergies can be life-threatening, because swelling of the lips, tongue or throat, difficulty swallowing, shortness of breath and loss of consciousness can occur. Many schools restrict or prohibit peanut-containing foods.

The development of SunButter was a major benefit for those with peanut allergies. It was developed by Red River Commodities in cooperation with the U.S. Department of Agriculture beginning in 2000. Several flavors are produced in Fargo, North Dakota, and sold throughout the country.

Sunflower seeds also serve as livestock feed and birdseed. Oilseed sunflowers can be used in biofuel production. In fact, you may be driving a vehicle fueled with ethanol. After the oil is extracted, the meal can be used as nutritious livestock feed.

I hope I have inspired you to take a little road trip. Bring some crunchy sunflower seeds or this granola as a pick-me-up. Be sure your phone has a full battery to snap some photos to post on social media.

Crunchy Chocolate Granola

1½ cups unsweetened coconut flakes
½ cup pumpkin seeds (unsalted)
½ cup flaxseeds
1 tablespoon SunButter or almond butter
1 tablespoon canola oil
¼ cup dried cranberries
¼ cup semisweet chocolate chips

Mix together coconut flakes, pumpkin seeds and flaxseeds in a medium bowl; set aside. Heat a large skillet over medium heat and add canola oil and SunButter or almond butter. Add the dry coconut flake/seed mixture to the skillet and stir well. Make sure dry ingredients are evenly coated with the nut butter mixture. Toast in the skillet for about
10 to 15 minutes on medium-low heat. Pour mixture onto a tray lined with parchment paper, and after a few minutes of cooling, add chocolate chips and dried cranberries and toss to mix. The chips will continue melting, making the granola creamy and chocolatey. Enjoy with your favorite milk, yogurt or by itself.

Makes 12 servings. Each serving has 160 calories, 12 grams (g) fat, 5 g protein, 11 g carbohydrate, 3 g fiber and 5 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – July 30, 2026

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu