[MUSIC PLAYING] ERIN HARNER: Hello. This is Erin Harner. I'm a registered dietitian nutritionist with Cornell Wellness. Today I'm going to be making a creamy pumpkin seed dressing. This dressing is one of my favorites. It's super versatile and full of heart-healthy and very, very nutritious ingredients.
So we're going to start by adding some pumpkin seeds. I've got a 1/3 of a cup of pumpkin seeds here. These are just raw but you could also use roasted. I'm going to add two tablespoons of lime juice. This could be fresh or bottled. I'm going to add a tablespoon of maple syrup and also a tablespoon of extra virgin olive oil.
I'm going to add one clove of chopped garlic. If you're using a high-powered blender like I'm using here, you really don't need to chop it. You can just put the whole clove in whole. I'm going to use this blender today. You could also use a food processor just as easily.
I've got one teaspoon of ground cumin here and also a teaspoon of sea salt I'm going to add to the blender. Next up, I'm going to add some freshly boiled hot water. So this is about half a cup and I can always add more if I need to. Going to put the lid on, put in my plunger, and I'm going to just turn it on.
All right, so pumpkin seeds are very, very high in a compound called plant sterols which are cholesterol-lowering among many other benefits. This pumpkin seed dressing is smooth and creamy. And it can go on baked potatoes, it can go on salads. And it has a bit of a Mexican flair, so it pairs really nicely with any sort of bean dishes or Mexican-style dishes. Enjoy.
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This dressing is a nutritious go-to for salads, slaws, and as a sauce for salmon or other dishes. It has a Mexican flair and is vegan, gluten free, and dairy free. Recipe presented by Erin Harner, Registered Dietitian Nutritionist with Cornell Wellness.