Want to get more iron, zinc, magnesium, fiber and plant-based protein into your diet? Enjoy some pumpkin seeds. Not only are these mighty green seeds healthy—they are also a very budget-friendly source of nutrient-dense calories. Plus, they’re known to improve heart health, prevent certain types of cancers, lower blood sugar and improve sleep!†
If you’ve ever shopped for pumpkin seed butter, you’re aware that the high-quality brands can be pretty pricey. But that doesn’t mean this smooth nut-butter-alternative can’t be a staple in your home. Believe it or not, it’s actually more cost-effective to make this sprouted version on your own!
Sprouting further enhances the health benefits of seeds, makes them extra easy to digest, and makes it easier for your body to absorb nutrients from them. Here's how:
Makes approximately 3-1/2 to 4-1/2 cups seed butter. Tip: Choose the amount of pumpkin seeds you will use based on how large your food processor is. For smaller processors, it is wise to use a smaller amount, so that they get into the blades sufficiently.
3-4 cups pumpkin seeds
1. Place pumpkin seeds in bowl. Cover with filtered water and soak overnight. The next day, discard water and rinse pumpkin seeds in colander.
2. In food processor, pulse pumpkin seeds until smooth as butter. Pause occasionally and use spatula to scrape down the sides. Note: Processing will take time—about 10-20 minutes, depending on your food processor.
Chef’s tip: Use your fresh pumpkin seed butter to make homemade dairy-free cheese! Simply add lemon juice, nutritional yeast, sea salt and miso paste. Either leave it on the counter, covered, or inside a food dehydrator to allow the probiotic-rich miso paste infuse the pumpkin butter with beneficial bacteria, and to create a delicious cheesy, fermented flavor. Serve with vegetable crudité or crackers.