Recipes & Diet

Nutrition and Food Allergies

Removing foods from your child's diet can lead to the loss of important nutrients. A balanced, nutrient-rich diet is vital for a child's growth and development. Learning how to substitute healthy, safe alternatives is important. You may need to seek the advice of a registered dietitian to help you plan a healthy allergy-friendly diet for your child.

Ingredients to Avoid (How to Read Labels)

It is important to read every label, every time. Use our guides to help you find hidden allergens in your products. Small, travel-size cards are also available to print.

Peanut Allergies
Peanut Allergy
Tree Nut Allergies
Tree Nut Allergy
Milk Allergies
Milk Allergy
Egg Allergy
Egg Allergy
wheat allergy
Wheat Allergy
Soy Allergy
Soy Allergy


Finding a Registered Dietitian

Tips to help you find a registered dietitian who specializes in food allergies.

Is Your Food-Allergic Child's Diet Nutritionally Balanced?

A child’s body stores nutrients. A short-term (2-week) elimination diet is likely not a concern regarding nutrition. Beyond two weeks, you must find safe sources of nutrients to replace the nutrients lost from foods your child can no longer eat.

Replacing Lost Nutrients

Nutrients are necessary for proper growth and development. Removing two or more important foods can result in poor nutrition. So , it is important to meet your child's nutritional needs with a balanced diet.

Formula Options for Infants with Food Allergies

If breastfeeding isn't an option, what formula should you introduce to your baby that is showing signs of allergy or intolerance?

Pepita Pumpkin Seed Butter

Recipes & Diet

Safe Eats ® Recipes (Allergy-Friendly, Search Free of Your Allergens)

Pepita Pumpkin Seed Butter

Rate Pepita Pumpkin Seed Butter

4 starsAvg. rating: 4 from 8 votes.

 Recipe Information  
Category: Soy, Seed & Nut Butters
Recipe Created By: Melanie Carver

Pepita Pumpkin Seed Butter


4 oz roasted pepitas (pumpkin seeds)
3 Tbsp oil
2 Tbsp organic agave nectar

Pour your pepitas into a bowl and check them for debris (little pebbles, etc.). Then put them into a food processor and pulse the seeds until they are ground like thick sand. Let them sit for a few minutes to allow the seeds to release their oils and then pulse them some more until they begin to stick together.

Slowly allow oil to drizzle in while you continue to "chop". I like to use the small air holes on my food processor lid to drip the oil in. I prefer canola or grapeseed oil.

I like to use liquid sweetener like agave nectar so that I don't have to use as much oil in my recipe. You can skip the sweetener if you are using this pepita butter to make pesto or cookies. Add in the sweetener after the oil and pulse again.

Test the consistency and texture of the pepita butter to determine if you want to add more liquid (oil/sweetener). Be careful not to add too much oil as it will separate from the pepitas over time. Roasted pepita butter will be a little grainy. If you use raw pepitas, the butter will be smoother and lighter in color.

Refrigerate in a sealed container. You may need to stir it before use.

Amount of oil and sweetener can be varied by preference.

Pepita butter is my favorite "non-nut butter". Pepitas are a good source of protein and iron and they have a really pleasing taste. I love to use pepitas to make non-nut butter, mock pesto, and cookies. If you are looking for an allergy-friendly source of seeds, check out Gerb's Seeds.

Copyright © 2011 Melanie Carver. All rights reserved. The copyright of this recipe is retained by the original recipe creator. If you would like to publish this recipe elsewhere in print or online, please contact us to find out how to obtain permission.

 This recipe is free of:
 Milk  Peanut  Egg  Soy  Tree nut
 Gluten  Wheat  Fish  Shellfish  Sesame

 Keep in Mind  
  1. Always read labels! Product ingredients can change without notice. Do not assume a recipe or product is safe for you. Contact manufacturers to confirm safety for your allergy needs.
  2. A check in a box on a recipe means you can make a recipe "free of" that allergen. You may need to use a substitution or alternative product to make that recipe safe for the allergies you are managing.
  3. If you need assistance with a recipe or ingredient substitution, post on our Food & Cooking support forums. You will receive personal help to alter a recipe to make it allergy-free for your child’s needs.
  4. You are welcome to link to our recipes. If you would like to publish our recipes elsewhere in print or online, please contact us for permission.

Comments (1) -

Thank you for your recipes. I can hardly wait to get started.

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