By Sarena-Rae Santos, Natural Health Blogger
As someone who recently switched from a plant-based to a whole food plant-based lifestyle, I am learning (even more) that everything has unnecessary additives. I love peanut butter, but I do not love the added inflammatory peanut oil, so I decided to make my own.
I also am one of those people that absolutely loves sweet peanut butter, which is why I opted for a sweeter version when making my own. I could never find clean, honey-roasted peanut butter in my local stores.
Another important thing to me is ensuring my recipes are nutritional and functional. Living a plant-based lifestyle means ensuring I not just have protein, but complete protein in my recipes. Pumpkin seeds contain all nine and are a complete protein source, amongst many other benefits like:
- Rich in nutrients
- Antioxidant properties
- Anti-inflammatory properties
- Antiparasitic properties
- May support heart health
- May reduce blood sugar levels
- May promote sleep and relieve insomnia
- May promote kidney health
- May support prostate health
- May support urinary health
- May promote bone health
- Anticancer properties
Learn more about the benefits of pumpkin seeds in our pumpkin seed herbal profile.
Now, let’s get to the part you came here for – pumpkin seed butter!
Pumpkin Seed Butter
For those wondering, pumpkin seeds are whole seeds with their shells still on, whereas pepitas are the shell-less interior of pumpkin seeds and are still classified as pumpkin seeds. Pepitas, in spanish means “little seeds of squash) and
Ingredients:
- 1 cup raw, unsalted pepitas (hull-free pumpkin seeds)
- 1/4 cup raw honey (or more if you’d like)
- 1/2 tsp. vanilla extract (how to make homemade vanilla extract)
- 1/4 tsp. salt
Directions:
Step 1: Preheat the oven to 350ºF and line a baking pan with parchment paper.
Step 2: Combine the pepitas, honey, vanilla extract, and salt in a bowl and toss until evenly coated.
Step 3: Spread the pepitas on the lined baking pan in an even layer and cook for 10 minutes, or until slightly golden.
Step 4: After baking, let cool for 5 minutes before proceeding.
Step 5: Transfer to a food processor and process at one-minute intervals, scraping down the sides between intervals until they have reached a smooth consistency. Patience is the key here; it may take a few minutes.
Step 6: When desired consistency is reached, transfer to a glass jar and store at room temperature.
Pumpkin Seed Butter
Ingredients
- 1 cup unsalted pepitas raw
- 1/4 cup honey
- 1/2 tsp. vanilla extract
- 1/4 tsp. salt
Instructions
- Preheat the oven to 350ºF and line a baking pan with parchment paper.
- Combine the pepitas, honey, vanilla extract, and salt in a bowl and toss until evenly coated.
- Spread the pepitas on the lined baking pan in an even layer and cook for 10 minutes, or until slightly golden.
- After baking, let cool for 5 minutes before proceeding.
- Transfer to a food processor and process at one-minute intervals, scraping down the sides between intervals until they have reached a smooth consistency. Patience is the key here; it may take a few minutes.
- When desired consistency is reached, transfer to a glass jar and store at room temperature.
