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Creamy Pumpkin Seed Butter: A Nut-Free, Anti-Inflammatory Spread
If you’re following the AIP diet and are ready to reintroduce new foods, this Pumpkin Seed Butter is the perfect addition to your kitchen.
Pumpkin seeds are a Stage 2 reintroduction on the AIP diet. Reintroduce them slowly and monitor your body’s response.
Nut-free, creamy, and full of healthy fats, it’s a delicious spread that works wonderfully on cassava bread, stirred into smoothies, or simply enjoyed as a snack. Not only is it anti-inflammatory, but it’s also an ideal option for those with autoimmune diseases looking to keep their diet both nourishing and flavorful. Whether you’re in the AIP reintroduction phase or just looking for a wholesome alternative to traditional nut butters, this easy-to-make recipe will soon become a staple!
Pumpkin Seed Butter Health Benefits
Anti-Inflammatory Properties
Pumpkin seeds are a great source of antioxidants like Vitamin E and zinc, which help reduce inflammation and protect the body from free radical damage.Rich in Magnesium
Pumpkin seeds are one of the best plant-based sources of magnesium, a key mineral for nerve function, muscle relaxation, and bone health.High in Plant-Based Protein
Pumpkin seed butter is rich in protein, making it a great option for those on a plant-based diet. It can help maintain muscle mass and support recovery.Supports Gut Health
The seeds are high in fiber, promoting healthy digestion and gut function, which is especially important for those managing autoimmune conditions.Zinc for Immune Support
Pumpkin seeds are rich in zinc, an essential mineral for immune health, wound healing, and hormonal balance. Zinc also supports thyroid function, which is important for those with Hashimoto’s.Rich in Healthy Fats
Pumpkin seeds contain monounsaturated and polyunsaturated fats, which are beneficial for heart health and reducing cholesterol levels.Hormone Support
Pumpkin seeds are known for their role in supporting hormonal balance, especially in women. They are a natural source of phytoestrogens, which can help regulate hormonal fluctuations.Rich in Iron
Pumpkin seed butter provides plant-based iron, which can help prevent iron deficiency. This is especially beneficial for those with autoimmune conditions, who may be more prone to anemia.Nut-Free and Allergy-Friendly
Pumpkin seed butter is an excellent nut-free alternative for those with nut allergies or those following AIP reintroduction.
How Pumpkin Seed Butter Differs from Sunflower Seed Butter:
| Nutrient | Pumpkin Seeds | Sunflower Seeds |
|---|---|---|
| Magnesium | Higher in pumpkin seeds | Moderate |
| Zinc | Higher in pumpkin seeds | Lower |
| Iron | Higher in pumpkin seeds | Moderate |
| Protein | Higher in pumpkin seeds | Lower |
| Healthy Fats | Both contain healthy fats | Both contain healthy fats |
| Vitamin E | Higher in sunflower seeds | Lower |
How to make Pumpkin Seed Butter
This recipe uses just a handful of simple ingredients, making it quick and easy to prepare while still delivering great flavor and nutrition.
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Preheat your oven to 350°F (175°C). Spread the pumpkin seeds evenly on a baking sheet.
Tip: Make sure the seeds are spread in a single layer to ensure even roasting. -
Roast the pumpkin seeds in the preheated oven for about 10 minutes. Keep an eye on them, stirring once halfway through.
Important: The seeds should be lightly golden, but be careful not to over-roast them, as they can become bitter. -
Remove the seeds from the oven and allow them to cool for a few minutes.
This cooling step helps prevent overheating the blender or food processor.
- Transfer the cooled seeds to a food processor. Start blending on low speed, gradually increasing the speed as the seeds begin to break down.
Patience is key—this process may take a few minutes, so keep the processor running until you notice the texture becoming smoother. -
Add the avocado (or olive) oil and pinch of salt to the seeds in the food processor. Blend again until the mixture reaches a smooth, creamy consistency.
Tip: If you prefer a smoother butter, you can continue blending for an additional minute or two. If it’s too thick, add a little more avocado oil. -
Optional: If you like a touch of sweetness, add maple syrup and blend again.
Note: You can skip this step if you prefer a savory spread. -
Store the pumpkin seed butter in an airtight container, and refrigerate for up to two weeks.
Tip: Stir the butter before each use, as natural oils may separate.
Serving Ideas
- Spread on AIP toast with sliced bananas.
- Use as a dip for apple slices or carrot sticks.
- Stir into coconut yogurt for a creamy snack.
- Spread on cassava bread
- Drizzle over AIP pancakes
- Add to smoothies for a creamy, nut-free boost of flavor
If you liked this recipe, you might also enjoy these delicious options:
Have you tried making your own pumpkin seed butter? Let me know in the comments how you enjoyed it! Don’t forget to share this recipe with others on their AIP journey.
