Wholemeal roll with sunflower seeds

For a crisp crust, heat it in an oven at 180 °C for 5–8 minutes. If it’s stale, lightly dampen the crust before warming; split and toast it for a quicker option.

Yes. Freeze them fresh in an airtight bag, then thaw at room temperature or warm from frozen in an oven at 180 °C until heated through. Slice before freezing if you want to toast just one half.

Try it with hummus and roasted vegetables, mature Cheddar and chutney, or egg and watercress. The nutty seeds also work well with creamy fillings such as soft cheese or mashed avocado.

Look for wholemeal flour among the first ingredients; a brown colour alone doesn’t prove it is wholemeal. Sunflower seeds should be visible in the dough or on the crust, rather than the roll being flavoured only with seed oil.

The rye roll has more: 13.1 g per 100 g, compared with 10 g in a wholemeal sunflower seed roll. The sunflower seed roll has more protein: 11 g per 100 g against 8.43 g.

They’re not quite alike: the roll has 11 g of protein and 10 g of fibre per 100 g, while wholemeal sunflower seed bread has 8.1 g of protein and 9.89 g of fibre. Choose the roll for a crusty sandwich; bread is easier to portion as slices.

Yes. Sunflower seeds can cause allergic reactions, and the roll also commonly contains wheat. If you’re avoiding an ingredient because of an allergy, check the ingredient and allergen information before eating it.