Pumpkin Seed Sauce

By: | Posted in: | Wednesday, Jun 15, 2022 - 10:20am

Pumpkin Seed Sauce

Enjoy this nutritious sauce on your favorite vegetable or grain or even as a salad dressing.
No ratings yet
Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
Prep Time 10 mins
Total Time 10 mins
Course Appetizer, Main Course, Salad, Side Dish
Cuisine American
Servings 8
Calories 63 kcal


  • 1 blender
  • 1 Skillet


  • 1 cup pumpkin seeds raw, shelled
  • 2 tbsp brown rice vinegar
  • 1 tbsp umeboshi plum vinegar
  • 1 tbsp flax seed oil
  • 1 tsp tamari
  • 1 cup water


  • I a large skillet, dry roast the pepitas on medium heat
  • Heat for 5 minutes, stirring constantly until the seeds pop
  • Cool for 5 minutes
  • In a blender or food processor, combine the pepitas, vinegars, flax oil and tamari
  • Blend until the seeds are chopped
  • Add the water and blend for 30-60 seconds


Health benefitsPumpkin seeds are higher in protein than many other seeds and nuts, and they are a valuable source of Omega-3 fatty acids. An excellent source of iron, zinc, phosphorus and Vitamin A, they also contain calcium and some of the B Vitamins. They are recommended by some to expel pinworms, roundworms and other intestinal parasites, and are considered medicinal for the liver, colon and spleen-pancreas. Also used for motion sickness, nausea, impotency and swollen prostate.

Flax seeds 
contain linoleic acid, which is vitally important for strengthening immunity, helping prevent cancer, clearing the heart and arteries and alleviating rheumatoid arthritis.Flax is superior source of lignan, a mildly estrogenic compound that helps normalize a woman’s menstrual cycle and that has anticancer, antibacterial, anti-fungal and anti viral properties. The seeds are highly useful as an intestinal cleanser and bowel regulator for diverticulitus.
Recipe contribution: Laura Parisi, AADP, CHHC, Food Shaman
website: https://www.rootedangel.com/


Calories: 63kcalCarbohydrates: 1gProtein: 2gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gTrans Fat: 1gSodium: 2mgPotassium: 69mgFiber: 1gSugar: 1gVitamin A: 1IUVitamin C: 1mgVitamin K: 1µgCalcium: 5mgIron: 1mgMagnesium: 48mgPhosphorus: 99mgSelenium: 1µgZinc: 1mg
Keyword Egg Free, Gluten Free, Osteopenia, Osteoporosis, pumpkin seeds, Vegan, Vegetarian
Tried this recipe?Let us know how it was!

No comments yet. You should be kind and add one!

The comments are closed.