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Real Healthy Pumpkin Butter

Prep time 10 min
Cook time 30 min
Total time 40 min

Prep time 10 min
Cook time 30 min
Total time 40 min


Why do they add refined sugar to everything???

Pick up nearly any packaged, pre-made or prepared food and you’ll find cane sugar fairly high on the ingredient list. The same goes for the food you order at restaurants…but because your meal doesn’t come with an ingredient list you may not realize it. Many of these foods taste just as good –if not better– when made without sugar.

Sugar is making us sick. Sugar is making us fat. And the high levels of refined sugar in our diets is making type 2 diabetes as common as back pain. To quote Kevin O’Leary, Stop the madness!!!

I suppose food manufacturers use cane sugar because it’s cheap, it’s addictive and it’s what most people are used to tasting in their food. But that doesn’t mean it’s good for you. Or even that it makes it taste any better.

Take pumpkin butter, for example. This seasonal treat is found in stores during the fall and winter months and without question contains loads of refined cane sugar. But what I found is that making pumpkin butter with unrefined coconut sugar actually tastes better, while being better for you. It won’t spike your blood sugar like refined sugar will and it has a fuller flavor to compliment the pumpkin.

So why don’t food manufacturers make quality foods with more wholesome sweeteners? It costs more, and we aren’t holding them to a higher standard. Yet. In the future, I think we will see more and more foods made with wholesome ingredients. But for now we will have to make these quality, better tasting, better for us foods on our own.

This recipe for Pumpkin Butter uses unrefined coconut sugar to create a deliciously creamy, delightfully sweet pumpkin spread to enjoy on bread, muffins, pancakes and waffles. Enjoy!

Serves 40

29 ounces pumpkin puree

¾ cup Fresh Squeezed Apple Juice

2 teaspoons ground ginger

½ teaspoon Ground Cloves

1 cup coconut sugar

2 teaspoons ground cinnamon

1 teaspoon ground nutmeg


Combine the pumpkin, apple juice, spices and coconut sugar in a large pot. Stir well and bring to a boil. Reduce the heat and simmer for 30 minutes, until the mixture thickens, stirring often.


Chill in the fridge before serving.


Calories: 28
Fat: 0g
Carbohydrates: 7g
Sodium: 1mg
Fiber: 1g
Protein: 1g
Sugar: 3g

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