Lactation Recipes: Roasted Pumpkin Seed Butter with Fenugreek

Fall has arrived and it is time for all things pumpkin! Perfect for us breastfeeding mamas because not only is pumpkin seed butter the new peanut butter, but pumpkin seeds are incredibly beneficial to a nursing mama's diet and milk supply. 

Zinc, mamas, zinc. Recent studies are pointing to the importance of having adequate zinc levels in your breast milk for healthy lactation. Check out some of the most recent findings about zinc and breast milk here and here. Why do babies need zinc? Let me count the ways... Zinc supports a healthy immune system and protects against common colds and infections. Zinc is great for baby's skin (oh, that soft sweetness). It also aids in brain development (woohoo). Zinc allows a baby's body to absorb other vital nutrients as well. Here's the rub. Zinc can't be stored, so it is important that we keep eating it regularly to maintain our zinc levels.

Luckily, roasted pumpkin seeds are a quick and delicious way to make sure you're getting enough zinc in mama's-- and baby's diet. And if you don't fancy eating cups and cups of roasted pumpkin seeds, although I do, this recipe is a very exciting way to get this super trace mineral in your belly. 

This Roasted Pumpkin Seed Butter is about as easy as it gets in terms of prep. I think mine took about 7 minutes from the bowl to on my toast.  And what you're left with is a salty, mapley sensation with all the delicious smells and tastes of fall. Never mind its "unique" green shade, this stuff is the bomb. Spread it on crackers or, hold on to your nursing bras, these Pumpkin Pecan lactation bars. Use it as a dip for apples, or in a power smoothie. 


1 1/2 cup roasted, unsalted pumpkin seeds

3 tbsp extra virgin coconut oil

1 tbsp + 1 tsp maple syrup

1/2 tsp kosher salt

1/2 tsp pumpkin pie spice

1/4 tsp fenugreek

1/4 tsp cinnamon


1.) Add pumpkin seeds to Vitamix or food processor, and blend until smooth and oil is released from seeds. 

2.) Add remaining ingredients and blend until smooth.


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