Tuesday, September 20, 2011
Pumpkin, Sunflower and Flax seed butter
When it comes to nut butters, most people ride the peanut butter train. I don't blame them. It's cheap, easy, and healthy. It is also good to give to your dogs when they are running laps around the house trying to kill each other. It's like a spoonful of valium for them.
I'm a fan of peanut butter myself, but there are a whole lotta other nut and seed butters out there that are worth exploring... cashew, almond, sunflower, pumpkin seed, hemp seed etc...
Each one has a unique flavor and offers different health benefits... and different price tags!
My latest obsession has been sunflower seed butter. I had been shelling out six dollars a pound for this stuff... whereas, one pound of sunflower seeds only cost a buck and some change.
You do the math.
I figured I would try making it at home.
I was going to use straight up sunflower seeds which, by the way, are great for you.. They are high in vitamin E (good for the skin) and magnesium (good for frazzled nerves) and they help to lower cholesterol.
To up the nutritional profile I added some pumpkin seeds (aka pepitas) and ground flax seed.
Pumpkin seeds are a great source of magnesium too, as well as iron and zinc. They are good for the prostate (eat up boys!) and have anti-inflammatory effects for people with arthritis.
Flax seed is pimpin' in terms of nutritonal benefits. It contains alpha linolenic acid, an omega 3 fat, which has anti-inflammatory effects, protects against heart disease, cancer, diabetes and helps to control high blood pressure. It's high in fiber and is particularly rich in lignans, which can help protect women from developing breast cancer. It's also super cheap. Add some ground flax to a smoothie or oatmeal. Sprinkle some on a salad or make some delicious sunflower, pumpkin and flax seed butter, and do your body a favor!
Pumpkin, Sunflower and Flax Seed Butter (makes 1 1/4 c.)
Based on this recipe:
1 c. raw pumpkin seeds
1/2 c. raw sunflower seeds
1/4 c. ground flax seed
6 T. sunflower oil (I used more than the original recipe. The amount you use mary vary depending on how creamy you like it!)
a pinch of salt
Toast the sunflower and pumpkin seeds in a skillet over low heat until fragrant. Set aside to cool. Place the seeds along with the ground flax in a food processor and process for a minute. Scrape down the sides. With the processor running, stream in the oil a little at a time until it becomes creamy, scraping down the bottom and the sides as needed. Add the salt and process again.
Be sure to share some with your dogs...