Your whole food, plant-based life.

Sun Dried Tomato Pumpkin Seed Pesto

When we eat a raw food diet, it is important to pay attention to the nutrients we are getting. Honestly, when we eat any type of food we should be paying attention to the nutrients we get. The funny thing is that when I was eating the SAD (Standard American Diet) I never had anyone question the nutritional value of my food. It was horrible! Seriously, I could eat cake and cookies all day.



Now that I am eating a high raw diet, I pay more attention to what I am putting into my body. As you know, green drinks are a staple for me as are many other wonderful vegetables and fruits, nuts and seeds. I also incorporate grains with my flat breads, in their whole, natural state, sprouted to be at their nutritional best. I also incorporate foods that I know pack a nutritional punch. Pumpkin seeds are one of these foods.

Pumpkin seeds are a great source of Magnesium, which is the fourth most plentiful mineral in your body. Your bones are where you will find 50% of it. The rest of it can be found in your organs and tissues, with 1% in your blood. Magnesium is involved in over 300 of your bodily functions! Not only does magnesium help keep your bones strong, it supports your immune system. It regulates your blood sugar, helps make sure that your blood pressure is normal, supports your nervous system and your metabolism. On top of all of that, Magnesium helps protect against diabetes, hypertension and heart disease.

With pumpkin seeds you get all that Magnesium and they are a great source of B vitamins and protein (19 grams in a handful). It makes sense to include them in your diet. This Sun dried tomato pumpkin seed pesto is a tasty, easy way to make sure you are eating these little beauties. It is also another recipe that can be used more than one way. Today I will show you how to turn it into a great appetizer. Tomorrow, a main dish with zucchini noodles!

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  1. Sonja wrote on June 4, 2012

    Susan you are truly a genius — this is yet another of your recipes I have made that came out absolutely AMAZING!! I have your cookbooks as well, and it’s always fun to try and make my food at least look like yours (mine is never quite as pretty but close!) I have never made one change in any recipe for these incredible foods, there’s no need to — if people just follow exactly as you outlined they will NOT be sorry!

    Quick question — I was searching for how to turn this into a main dish on zucchini noodles and cannot find it… just wondering how to thin it out to a paste, I really want to give that a try! Thanks so much for all you do for all of us!

  2. Ursula wrote on May 28, 2012


  3. Ann wrote on March 23, 2012

    I made these for an appetizer potluck at work and everone loved them and asked for the recipe! My kids loved this too. I used Roma tomatoes for the “perfect” appetizer size and firm texture to hold the pesto! A total hit!!!!!!

  4. Victoria wrote on March 12, 2012

    Wow-I just made this appetizer today and it was delish! I was unsure how the sweet and sour mix of the Raw Honey and Balsamic Vinegar would taste-but to my surprise I liked the punch it gives to the dish. I love all of the flavors. 🙂

  5. Sara wrote on August 18, 2011

    this was our very first recipe to try and WOW WOW WOW!!! 🙂 this pesto is UNBELIEVABLE!!! 🙂 i used what i had on hand, which was sprouted pumpkin seeds and fresh basil, and also added a few dashes of dried oregano and black pepper to the called for ingredients… OMYGOODNESS, we just can’t get over how tasty and wonderful this is, and so many uses for it! thank you so much for sharing this and all your other rawmazing adventures! we can’t wait to try the next one 🙂 xoxo


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