Eosinophilic Esophagitis Friendly Dill & Pumpkin Seed Sauce
This vibrant, herb-forward sauce is a breath of fresh air for anyone navigating the strict ingredient limits that come with managing eosinophilic esophagitis. So many store-bought sauces and dressings are loaded with common trigger ingredients, but this one is built entirely from a short, clean list you can actually trust. Toasted pumpkin seeds form the creamy, nutty base — no dairy, no soy, no wheat — while a generous handful of fresh dill and parsley gives it that gorgeous, deeply green color and a bright, garden-fresh flavor. A squeeze of lemon and a drizzle of olive oil pull everything together into something that tastes far more complex than the simple steps suggest. The blending process is quick and forgiving; just add water a tablespoon at a time until it reaches exactly the consistency you want, whether that's thick and spoonable or loose enough to drizzle. It works beautifully over roasted vegetables, grilled fish, or a simple grain bowl, making it one of those versatile sauces you'll want to keep in the fridge all week long.
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Learn more →Ingredients
6 servings
- ½ cup raw pumpkin seeds (pepitas)
- 1 cup fresh dill, loosely packed
- 2 tbsp fresh parsley, roughly chopped
- 2 tbsp fresh lemon juice (from about 1 lemon)
- 1 small clove garlic, peeled
- 3 tbsp extra virgin olive oil
- 3–4 tbsp water, plus more as needed
- ¼ tsp sea salt, or to taste
- ⅛ tsp black pepper, or to taste
- ¼ tsp ground cumin (optional)
Instructions
- 1
Heat a small dry skillet over medium heat. Add the pumpkin seeds and toast, stirring frequently, until they begin to pop and turn lightly golden, about 3–4 minutes. Watch closely, as they can brown quickly. Transfer to a plate and let cool for 2 minutes.
- 2
Add the toasted pumpkin seeds, fresh dill, parsley, lemon juice, garlic, olive oil, 3 tbsp water, salt, pepper, and cumin (if using) to a blender or food processor.
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