Now that fall is here it’s time for pumpkin everything! Use this nutrient packed vegetable to create three variations on pumpkin butter. It is so easy and delicious. Your kids will love it.
Coming up with healthy snacks can be a challenge. Kids want sweet and tasty. You want quick and nutritious.
Honey sweetened pumpkin butter is the perfect solution!
Pumpkin is not a vegetable most people eat very often. But it really is packed with nutrients. Pumpkin contains vitamin A (a lot of it!), vitamin C, potassium, copper and iron in addition to lots of phyto-nutrients. So it makes the perfect component to a healthy snack like pumpkin butter.
There are three variations of pumpkin butter – original, chocolate and sunflower. They each have a unique flavor that your kids are sure to love. And with only three or four ingredients they are all easy to make.
As you can see pumpkin is really nutritious. But the good stuff doesn’t stop there. Two of the variations also contain coconut oil. This healthy fat will keep your kids full and give them the energy they need.
The third variety uses sun butter as the fat component. By using sun butter instead of nut butter the spread is much more allergen friendly and safe to bring to school. All of the pumpkin butter is naturally free of dairy, eggs, nuts, soy, corn and gluten.
Then they are simply sweetened with a bit of honey for a naturally sweet treat.
It only takes about ten minutes to make all three pumpkin butters! It is that easy. After a few minutes in the refrigerator they are ready to eat. I like to prepare them in advance. Then snack time is easy. The pumpkin butter will last up to a week in the refrigerator.
So what can you do with pumpkin butter? A lot!
One of our favorite ways to use it is spread on homemade pumpkin spice graham crackers. You get even more pumpkin. Plus it tastes like pumpkin pie!
You can use pumpkin butter as an apple dip. This is especially great for packing in school lunches.
It also works as a breakfast component. Stir your favorite pumpkin butter into oatmeal for a unique twist. Or spread it on a muffin. If you use the chocolate pumpkin butter it will taste like frosting!
My kids devoured their pumpkin butter goodies. When I asked what their favorite flavor was they said all three! They couldn’t pick a favorite.
Are you looking for an easy and nutritious breakfast, lunch or snack this fall? Try honey sweetened pumpkin butter in three flavors! Scoop it, spread it or dip it. Any way you serve it your kids (and you!) will love this simple pumpkin butter.
Honey Sweetened Pumpkin Butter Three Ways
Original Pumpkin Butter
Chocolate Pumpkin Butter
Sunflower Pumpkin Butter
- 1/4 cup pumpkin, canned
- 3 tablespoon sunflower butter
- 2 tablespoon honey
- In a small saucepan combine the ingredients for the pumpkin butter of choice.
- Heat over low – medium heat, stirring constantly, until well combined (about 2 minutes).
- Pour the mixture into a container. Cover. Refrigerate. Allow at least 10 minutes to chill.
- Serve on toast, graham crackers or muffins, as a fruit dip or mixed in oatmeal.
- The cocoa powder can be replaced with carob or cacao.
- This will last in the refrigerator for a week.
Mary is a Christian, a wife, a mother and a lover of real food. She works hard every day to nourish her growing family in spite of struggles with infertility and a host of both environmental and food allergies. She blogs about her journey and life with three kids at Homemade Dutch Apple Pie.
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.Learn More about Natalie