Pregnancy Friendly Dill & Pumpkin Seed Sauce
This vibrant green sauce is built around ingredients that genuinely pull their weight during pregnancy — pumpkin seeds bring a solid hit of zinc, magnesium, and plant-based protein, while fresh dill and parsley add folate and a brightness that makes everything taste alive. The base is completely whole-food, with no processed additives, artificial preservatives, or ingredients you'd need to second-guess on a label. Toasting the pepitas first is a small step that pays off big, coaxing out a deep, nutty flavor that anchors the herbaceous freshness of the dill. A squeeze of real lemon juice keeps things light and helps the sauce stay beautifully green. It blends up smooth in under a minute and works over grilled fish, roasted vegetables, or a simple grain bowl — making it easy to get a nutrient-dense meal on the table without much effort. Store it in the fridge for up to three days and you've got a ready-to-go flavor boost for whatever the week throws at you.
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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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