A Guide to Feeding our Future

Pumpkin Seed Spread

By: Suzanne Brett, RHN – Victoria, BC

pumpkin seed spread


  • 1 carrot, peeled and cut into ½” rounds
  • 1cup raw pumpkin seeds
  • 2 TBSP almond butter or tahini
  • 1 1/2 TBSP honey
  • 1/2 tsp sea salt
  • 1/2 tsp orange zest finely grated
  • 1/8 tsp ground cinnamon


  1. Boil or steam carrot until very tender. Drain and set aside.
  2. Meanwhile, heat a medium skillet over medium heat. Add pumpkin seeds, toast, stirring or shaking pan frequently, until seeds turn from green to brown and begin to pop.
  3. Pour seeds into a food processor. Let cool briefly until nearly warm.
  4. Process seeds into a fine powder.
  5. Add carrot, almond butter, honey, salt, orange zest and cinnamon to food processor. Process until smooth for about 2 minutes, scraping sides of bowl a few times.

Use as a dip, spread or to fill the insides of raw celery sticks…but mostly, ENJOY!


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