A Passion for Pumpkins: How to Make Your Own Pumpkin Seed Milk

by deborah on November 5, 2013 · 25 comments

in Nourish, Raw Food Diet, Vegan

A Passion for Pumpkins: How to Make Your Own Pumpkin Seed Milk

This time of the year, my local farmer’s market feels like pumpkin heaven.

Pumpkins of all colors, shapes and sizes dot the market everywhere I look.

So of course I have to lug one or two home with me to make some pumkin seed milk

and other goodies!

On your next trip to the farmer’s market, pumpkin farm or fruit stand, pick a

good looking pumpkin, bring it home and use the seeds and “guts” from inside to

make your own nutritious pumpkin seed milk!

Organic pumpkins and their seeds are preferable, since they will not be contaminated

with pesticides or other harmful chemicals.

A Passion for Pumpkins: How to Make Your Own Pumpkin Seed Milk

Once you have made your seed milk, you can use that milk as the liquid in any pumpkin

or other smoothie recipe you wish to create.

That’s what I did.

Wondering what’s so great about pumpkin seeds?

Snacking on pumpkin seeds is one of my favorite childhood memories.

Of course, I did not know that they were good for me then.

They simply tasted good!

These small seeds are packed with important nutrients that provide significant health benefits.

Pumpkin Seed Benefits:

A Passion for Pumpkins: How to Make Your Own Pumpkin Seed Milk

Some of the health benefits of pumpkin seeds include:

*Provides zinc for immune support and prostate health

*Rich in heart healthy magnesium which also supports  muscles, bones and nerves

*Rich in healthy fats, antioxidants and fibers which support heart and liver health

*Improves insulin regulation

*Provides plant-based omega-3 fatty acids

*Rich in natural phytoestrogens which supports an increase in good “HDL” cholesterol

along with decreases in blood pressure, hot flashes, headaches, joint pains and other

menopausal symptoms

*Supplies tryptophan for restful sleep–very important for me

*Provides important anti-inflammatory benefits helpful in treating arthritis symptoms

*Note that it is best to soak your pumpkin seeds overnight–even even sprout them– before preparing

them for consumption in order to optimize their nutritional value for your body.

So now that you know that pumpkin seeds are more than just a tasty treat, let’s whip up some

delicious and nutritiou pumpkin seed milk.

How To Make Raw Pumpkin Seed Milk

A Passion for Pumpkins: How to Make Your Own Pumpkin Seed Milk

The quantity of seeds and water will depend upon how many seeds you are able to get from

your pumpkin.

Basically, you could add about 2 cups of water for one cup of seeds and adjust the amount

liquid as you fit.


2-4 cups of filtered water

1-2 cups of pumpkin seeds and guts scooped from your fresh pumpkin (soaked)

5-6 dates

1 tablespoon organic coconut oil

Pumpkin spice, cinnamon, nutmeg and/or vanilla

A Passion for Pumpkins: How to Make Your Own Pumpkin Seed Milk


*Add the ingredients to your high speed blender. I use a Vitamix.

*Blend on high for 30 seconds.

*Blend a little longer if you do not have a high-speed blender.

*Blend until all of the ingredients look completely blended and smooth.

A Passion for Pumpkins: How to Make Your Own Pumpkin Seed Milk

*Next, strain the liquid from the pulp using cheesecloth, a nut milk bag or sieve.

*You may need to squeeze the contents to extract the most milk.

*Repeat the process until all of the milk has been extracted.

*Store excess milk in the refrigernator in a sealed container or mason jars for up to 4 days.

*Drink the seed milk as is or use it as the liquid for your smoothies.

*Shake the seed milk well before drinking since separation will occur.

*Note: Straining is optional if you plan to use the seed milk as the base for a smoothie,

since the other smoothie ingredients will mask the graininess of the seed milk.

A Few Notes on Pumpkin Seeds

*The best way to preserve the healthy fats present in pumpkin seeds is to eat them raw.

*Because most nuts and seeds have anti-nutrients like phytic acid that can make nutrients

less bioavailable when you consume them, so it is wise to soak or sprout them.

*When buying seeds from a bulk bin, make sure they smell fresh – not musty, spoiled or stale,

which could indicate rancidity or the presence of fungal mycotoxins.

*If you prefer to eat your seeds roasted, raw pumpkin seeds can be roasted on a low heat setting

in your oven sprinkled with Himalayan or other natural sea salt, for about 15-20 minutes.


What do you think about pumpkin seed milk? Share your experiences and thoughts with us.

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{ 20 comments… read them below or add one }

janet pesaturo November 9, 2013 at 4:52 pm

Very interesting. I love pumpkin and winter squash, but rarely do anything with the seeds and guts. I’ll have to try this. Thanks for sharing on Simply Natural Saturdays.


deborah November 10, 2013 at 10:11 am

Hi Janet,
I am happy to her that you plan to try making pumpkin seed milk. It is surprisingly delicious and really good for us! I enjoyed participating in Simply Natural Saturdays. Thanks for hosting it!


Linda November 9, 2013 at 10:05 pm

Thanks for posting this idea…kicking myself for not thinking of it already!


Jennifer at Purposeful Nutrition and The Entwife's Journal November 15, 2013 at 11:13 pm

Never heard of it before this post. I will have to consider this although probably won’t do it this year but maybe next? thanks for sharing at Healing With Food Friday.


Pamela @ Brooklyn Farm Girl January 17, 2014 at 11:58 pm

Totally trying this! Thanks for posting this at the Saturday Night Fever link party. Hope to see you back on Saturday!


deborah January 18, 2014 at 9:27 pm

Hi Pamela,
I am so glad you stopped by to connect with me. I enjoyed Saturday Night Fever and loved reading your blog. I hope you enjoy your pumpkin milk! All the best from a city girl!


William January 19, 2014 at 10:33 pm

Here’s my technique: Soak one cup of organic hulled seeds for 24 hours. Drain and chop in food processor. Place in blender and pour 2 to 3 cups of hot water over the seeds. You can do this in the food processor but mine is plastic and I prefer not to pour hot liquid in it for fear of BPA leaching out. Temperatures up to around 170 will not harm the delicate oils.

Let sit for 5 minutes and blend for 3 to 4 minutes. Strain in cheesecloth or a nut bag. If you have a centrifugal juicer you can pour the slurry in the juicer for maximum extraction. I find that a much richer milk is obtained using hot water. Also I only use two dates and no coconut oil. Add cinnamon and nutmeg and you’ve got yourself a liquid pumpkin pie!


deborah January 19, 2014 at 11:11 pm

Hi William,
Thank you so much for sharing your recipe for making pumpkin seed milk. I can’t wait to try it! I know readers will enjoy it too! All the best, Deborah


Heather @Gluten-Free Cat March 8, 2014 at 7:27 am

I had never thought of pumpkin seed milk! I make all sorts of nutmilks but have never considered the pumpkin seed. Wonderful idea!


Suzanne @ hello, veggy! March 24, 2014 at 9:52 pm

WOW! i never even dream this was possible! Thanks for linking up with HVF!


deborah March 25, 2014 at 12:46 am

Hi Suzanne,
I always enjoy linking up with Healthy Vegan Fridays and I love your blog!
Feel free to hop by and share some vegan recipes at our Plant-Based Potluck Party which is open from Thursday through Monday here at UrbanNaturale.com


chanelle October 2, 2014 at 5:21 pm

Pumpkin seed milk is a great idea! I’m really interested in trying this!


deborah October 2, 2014 at 6:46 pm

I hope you try it. Pumpkin seeds provide lots of great nutrients. Thanks for sharing your thoughts with me. I appreciate it.


Amber December 2, 2014 at 11:13 am

Wow, I never thought to make milk out of pumpkin! Sounds so great!
Check out my amazing recipe for Curried Acorn Squash with Raisins and Tofu when you get a chance! It’s a phenomenal easy healthy fall meal!


deborah December 4, 2014 at 11:40 am

Hi Amber,
Your recipe for Curried Acorn Squash with Raisins and Tofu does sound amazing! I can’t wait to make this. So healthy and yummy!


Marla October 22, 2016 at 1:53 pm

Hi Deborah,
I love this idea of pumpkin seed milk. It such a unique and healthy idea and sounds easy to make. It is a great alternative for dairy. Thanks for sharing on Real Food Fridays. Pinned & tweeted!


Life Diet Health October 23, 2016 at 7:02 pm

Deborah that’s so clever! 🙂 I do make lots of milk but as pumpkin isn’t so popular over here, the thought had never even crossed my mind! I am definitely making this – how exciting! 🙂 Ooo, then I can make baked oatmeal with it…


kimmythevegan October 23, 2016 at 7:47 pm

Homemade pumpkin seed milk sounds divine! So much better than store bought milk. Homemade always tastes so much better. The dates & coconut oil would really lend a sweet flavour to balance out the seeds too.
Sounds delicious.
Thanks for sharing at Healthy Vegan Fridays! I’m pinning & sharing =)


Marla October 27, 2016 at 10:06 am

HI Deborah,
Just a note to let you know that I have chosen your post as one of my features on this week Real Food Fridays blog hop that goes live every Thursday @ 7pm EST. Thank you for being part of Real Food Fridays and sharing your valuable information with.


deborah October 27, 2016 at 2:06 pm

Hi Marla,
I am so excited that this pumpkin seed milk post has been featured on Real Food Fridays! What an honor! I really appreciate the support and recognition. I am adding the notation and link to my site.


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