Lightened Up Raw Pecan Pumpkin Butter

Gluten Free
Dairy Free
Popular
Low Fod Map
Health score
10%
Lightened Up Raw Pecan Pumpkin Butter
5 min.
3
373kcal

Suggestions


Are you ready to elevate your autumn snacking game with a delectable and nutritious twist? Look no further than our Lightened Up Raw Pecan Pumpkin Butter! This delightful spread combines the rich flavors of fall while keeping health in mind, making it a perfect addition to your gluten-free, dairy-free lifestyle.

Imagine the creamy texture of raw pecans blended seamlessly with the sweetness of pureed pumpkin and a dash of warming spices like cinnamon, ginger, and nutmeg. Not only does this condiment make a sumptuous dip for apple and pear slices, but it also serves as an excellent spread on your favorite gluten-free breads and crackers. With just a handful of simple ingredients, you can whip up this deliciously satisfying pumpkin butter in less than five minutes!

What’s more? This recipe caters to various dietary preferences, being low FODMAP while still being incredibly popular among health enthusiasts. It packs a balanced caloric punch, featuring healthy fats from pecans and coconut oil, ensuring you stay full and satisfied without the extra guilt. So grab your blender and a bowl – let’s create a fall-inspired treat that will have your taste buds and your body feeling fantastic!

Ingredients

  • cup vanilla almond milk 
  • tablespoons chia seeds 
  • 1.5 teaspoons cinnamon 
  • tablespoon coconut oil 
  • 0.5 teaspoon ground ginger 
  • 0.3 teaspoon ground nutmeg 
  • tbsp maple syrup to taste
  • cup pecans raw
  • 0.8 cup pumpkin pureed canned
  • teaspoons vanilla extract pure

Equipment

  • bowl
  • blender

Directions

  1. Place pecans in a bowl and cover with water by a couple inches.
  2. Let pecans soak for a few hours.
  3. Drain and rinse the pecans well and then place in the blender.
  4. Add the rest of the ingredients into the blender and blend on highest speed until the dip is smooth.
  5. Add sweetener to taste.
  6. Serve with apple or pear slices. Store leftover dip in an air-tight jar or container in the fridge for 1-2 weeks.

Nutrition Facts

Calories373kcal
Protein5.26%
Fat73.6%
Carbs21.14%

Properties

Glycemic Index
71.83
Glycemic Load
4.73
Inflammation Score
-9
Nutrition Score
15.944347796233%

Flavonoids

Cyanidin
3.54mg
Delphinidin
2.4mg
Catechin
2.39mg
Epigallocatechin
1.86mg
Epicatechin
0.27mg
Epigallocatechin 3-gallate
0.76mg
Luteolin
0.47mg

Nutrients percent of daily need

Calories:373.13kcal
18.66%
Fat:31.96g
49.17%
Saturated Fat:6.23g
38.92%
Carbohydrates:20.66g
6.89%
Net Carbohydrates:13.73g
4.99%
Sugar:10.6g
11.78%
Cholesterol:0mg
0%
Sodium:111.56mg
4.85%
Alcohol:0.92g
100%
Alcohol %:0.66%
100%
Protein:5.14g
10.27%
Manganese:2.34mg
117.12%
Vitamin A:2494.79IU
49.9%
Fiber:6.93g
27.71%
Copper:0.52mg
25.77%
Calcium:205.25mg
20.52%
Vitamin B1:0.29mg
19.46%
Magnesium:74.95mg
18.74%
Phosphorus:174.68mg
17.47%
Vitamin B2:0.26mg
15.37%
Zinc:2.09mg
13.9%
Iron:1.86mg
10.33%
Potassium:309.7mg
8.85%
Selenium:5.98µg
8.54%
Vitamin B3:1.34mg
6.68%
Vitamin E:0.84mg
5.58%
Vitamin B6:0.09mg
4.58%
Folate:16.05µg
4.01%
Vitamin C:3.15mg
3.81%
Vitamin B5:0.38mg
3.77%
Vitamin K:1.82µg
1.73%