Articles & Recipes

Chunky Pumpkin Seed Butter

Ashley Sperber - Thursday, January 05, 2017
Chunky Pumpkin Seed Butter

I get it... everyone loves peanut butter, but truth be told, it's not as abundantly healthy as we have historically perceived it to be.  Yes it's a great source of protein and fat, but peanuts are also laden with a mold that attacks our digestive systems, subsequently wreaking havoc on our immunity.  This mold, called aflatoxin, is not only carcinogenic, but it also exacerbates an underlying condition many Americans suffer from called candida, which is a yeast. Having the presence of this toxin in your body can lead to severe inflammation and gut disbyosis.  Yikes!

Ok, so let's talk about the amazing alternatives we have out there!  I understand that nuts and seeds can be drastically different in both taste and and texture, but a favorable close second to peanut butter is my newfound love of pumpkin seed butter.  Of course I was on the almond butter train for quite a while, but I'm always looking to experiment with new things.  I love pumpkin seeds because they trump peanuts in fiber, protein, omega 3's, iron, zinc, magnesium, tryptophan... oh, and they have less fat!  Nutritionally, they are winning across the board!

I decided to experiment with making my own pumpkin seed butter after successfully tackling my own almond butter and sunbutter.  I bought a bag from TJ's and went to town.  Make sure that you are using shelled seeds that are green and not white.  The trick is to be patient until the paste forms, and make sure that you are constantly pushing down the sides of the nut butter to ensure proper assimilation!  I like to add about a tablespoon of avocado or extra virgin olive oil so it is easier to add in the "chunky" pumpkin seeds.  If you are just making a smooth butter, this step is not necessary.

serving size: several :)
total time: 10 mins

  • 1 1/2 cups raw pumpkin seeds (you can roast in the oven for 5-7 minutes at 400 if desired)

  • 1 tablespoon avocado or extra virgin olive oil (optional)

  • 1/2 teaspoon sea salt

(This beginning step is not necessary if creating a smooth butter) In a food processor, lightly pulse 1/2 cup pumpkin seeds for about 20-30 seconds until the seeds are fractured, but not ground down entirely.  Remove the 1/2 cup and set aside.  

Place the other 1 cup of seeds into the food processor and let it run on high speed for at least 5 minutes.  Scrape down the sides of the processor and place the processor back on high, allowing the seeds to form into an evenly consistent paste.  If desired, 1 tablespoon of oil may be added to the paste, to ensure the ease of assimilating the initial 1/2 cup of fractured seeds.  Also add the sea salt at this time.  Combine 1/2 cup fractured seeds to 1 cup seed paste and mix thoroughly.  Store in a cool dry place for up to 3 months (if it lasts that long ;)
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