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Pumpkin Seed Butter

Background 

Pumpkin seed butter is made from freshly ground pumpkin seeds, with a texture like peanut butter. It is a great snack choice that provides a variety of minerals, and is especially handy as a protein option for individuals with peanut allergies. You can substitute pumpkin seed butter in recipes that call for peanut or other nut butters for a similarly delicious effect! Try it spread on homemade muffins or apple slices. For a savoury option, try using pumpkin seed butter mixed in satay sauces for stir-fries or use it to replace tahini in hummus!  

 

Benefits of Pumpkin Seed Butter: 

  • Pumpkin seed butter is a great meat alternative because of its protein content! With 2 tablespoons of pumpkin seed butter providing 10 g of protein, this nutrient-dense food provides the body with building blocks and important micronutrients.   
  • A very high source of magnesium. This essential mineral plays a role in regulating blood pressure and blood sugar levels, and is involved in maintaining strong bones.   
  • A reliable source of zinc, a mineral that is a part of cellular processes such as cell growth and division as well as wound healing.  
  • A good source of iron. Pumpkin seed butter is one of the highest nut/seed butters in iron, making it an ideal meat alternative source for both vegetarians and vegans. Iron is important for red blood cell function allowing for proper oxygen delivery to cells and organs.   

Nutritional Value of 2 Tbsp. (30g) Pumpkin Seed Butter: 

  • 160 calories 
  • 4 g carbohydrate 
  • 1 g fibre  
  • 10 g protein 
  • 13 g fat 
  • ~30% of daily iron requirements  
  • ~ 20% of daily zinc requirements  

Did You Know 

There is a good amount of research that has been done on pumpkin seeds regarding their nutritional and health properties. Recent research explores pumpkin seeds’ effects on preventing conditions such as prostate cancer, diabetes, and improving fertility in men…however, more research still needs to be done to prove these benefits!