Lisa Grentz, MS, RDN, CD
Shell-free pumpkin seeds “pepitas” can be purchased at most grocery stores. Despite their small size, pumpkin seeds are packed with nutrients. Pumpkin seeds are rich in protein and healthy fat, making them a nice calorie booster to promote weight gain. Pumpkin seeds are a great source of dietary fiber, which supports good digestive health. They are also rich in vitamins and minerals providing an excellent source of magnesium, zinc, iron, manganese, copper, phosphorus, vitamin K, and potassium. This impressive nutrient profile has been shown to boost heart health, improve sleep, and reduce risk factors for chronic diseases like heart disease and certain types of cancer.
These mild-tasting flat green seeds are more versatile than you might think and can be easily incorporated into the diet. They make a great snack all on their own when eaten raw, roasted, salted, or seasoned. They can be used as an ingredient in salads, smoothies, trail mix, granola, or yogurt, and add a nice crunch when baked into pumpkin muffins or bread.
When blended, pumpkin seeds provide a thick and creamy texture making them a great ingredient for hummus and pesto recipes. If your child has a nut allergy, consider making pumpkin seed butter to use as a sandwich filling or as a dip for banana or other soft fruits, animal crackers, graham crackers, or pancake strips.
Pumpkin Seed Butter
2 cups raw pumpkin seeds, shelled
2 tsp. olive oil or flaxseed oil
1-2 tsp. maple syrup or honey (optional)
½ tsp. fine sea salt (optional)
Preheat oven to 350 degrees. Spread pumpkin seeds out on a baking sheet and toast for
8-10 minutes. Remove the baking sheet from the oven and allow the seeds to cool slightly about 5 minutes.
Transfer the pumpkin seeds to the bowl of a food processor or blender canister. Start by pulsing the seeds for 30 seconds until the seeds start to breakdown. Continue to process he seeds on medium speed for 8-10 minutes, stopping to scrape down the sides every few minutes. Add oil and continue blending until it becomes smooth and spreadable.
Add sweetener and salt if desired. Blend for an additional 1-2 minutes until all ingredients are well combined.
Transfer the pumpkin seed butter into an air-tight jar and store at room temperature for up to 3 weeks.
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