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Boulder Magazine Summer 2014
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Great locally focused content, interactive
features! You can ‘flip’ through the pages
of our virtual edition, just like the print version,
right on your screen.

Read the Summer Virtual Edition!

Pumpkin Seed Pumpkin Butter Recipe

November Recipe of the Month: Pumpkin Seed Pumpkin Butter

By Rebecca Schneiderpumpkin seed butter courtesy thenutritionpost.com

Why should peanuts have all the fun? Whether you have a peanut-allergy, have kids that go to nut-free school or just want to jazz up your afternoon snack, this pumpkin seed butter is sure to hit the spot. As it is not too sweet, this fall treat is perfect smeared on apple slices (my favorite, the honeycrisp variety, complements the flavor nicely) or as a stand in for the classic peanut butter and jelly sandwich. 

Rich in the minerals manganese, magnesium and phosphorous—as well as amino-acid tryptophan (supplying at least 40% of the RDA for each of these nutrients per 1/4 cup of seeds)—pumpkin seeds are a tasty way to boost the nutrition of your everyday favorites! 

Makes about 1/2 cup.


1 cup raw pumpkin seeds (pepitas)

1/2 teaspoon pumpkin pie spice

3/4 teaspoon cinnamon

1 tablespoon canned pumpkin puree

2 teaspoons unsweetened applesauce

1/8-1/4 teaspoon sea salt (depending on taste preference)

1/4 teaspoon coconut oil (optional but strongly recommended for smoother consistency and more complex flavor)


1. Toast pumpkin seeds in a skillet over medium-heat until seeds begin to turn golden brown (stir constantly); or toast seeds in oven at 350 degrees F until slightly golden brown (anywhere between 5 and 15 minutes). To make sure seeds do not burn and brown evenly, stir every few minutes.

2. Place toasted seeds into a food processor and blend on high until smooth and creamy. Seeds will look powdery after the first few minutes of blending, but should become the consistency of smooth peanut butter after 5 to 10 minutes.

3. Add remaining ingredients and either pulse in food processor or stir to combine.

4. Use as a spread on apple slices, toast or in a sandwich where you would usually use a nut butter. Store remaining pumpkin seed butter in refrigerator. Use within 5 days for optimal freshness.

Rebecca Schneider, having had an interest in nutrition and a passion for cooking for over 15 years, is now enjoying creating simple, healthy recipes for others to enjoy.

November 2012

photo courtesy thenutritionpost.com