1/4
cup nut or seed butter of choice (I've made these with almond butter, tahini, cashew butter, and almond butter.
I can't guarantee success since I haven't tried it myself, but you could add 1/2
cup nut or seed butter of your choice and 1/4 cup cacao butter in place of the coconut butter.
Not exact matches
Chocolate Layer Cakes with Black Cherry and Orange Chocolate layers 3
cups nut or coconut milk 6 tablespoons cacao powder 4 tablespoons cocoa nibs 2 tablespoons vanilla extract 2 tablespoons coconut flakes 1/2
cup coconut oil 1
cup sprouted pecan
butter or almond
butter 3/4
cup sweetener of your choice (I used Jerusalem artichoke syrup) 1/2
cup almond flour 1 1/2
cups ground flax
seeds 3 tablespoons maca powder (optional) 2 tablespoons lucuma powder (optional)
about 5 clementines — divided 2/3
cup coconut sugar — divided 3 tablespoons chia
seeds 1/2 tablespoon vanilla extract 1/2
cup hazelnuts 1/4
cup chocolate chips — I used vegan mini-chips 1
cup cooked black beans 2 tablespoons sesame tahini
or another
nut butter 1/4
cup cocoa powder 1/2 tablespoon coconut oil 1/4 heaping
cup (50g / 3/4 oz) brown rice flour 1 teaspoon baking powder 1/2 teaspoon baking soda 1 ripe starfruit — optional
Pudding 4 1/2
cups macadamia
nuts — preferably soaked and dehydrated 4 1/2 tablespoons coconut
butter 6 grams
or about 3/4
cup Irish moss — soaked in hot water for 10
or more minutes and drained 3/4
cup raw agave syrup
or more if you like sweeter 1 1/4
cup sliced banana 2 1/4
cups coconut milk — see panna cotta recipe 3 teaspoons vanilla extract 1 1/2 vanilla bean —
seeds matcha powder — to taste
Men 2 scoops of protein powder 1 - 2
cups of vegetables (like spinach, which doesn't affect the taste) 2 handfuls of fruit (fresh
or frozen) 2 tablespoons of healthy fat (a
nut butter or seed for example) Mixer (almond milk, regular milk, water — your choice)
Combine 1/2 a banana, 1 tablespoon almond
butter, 1 tablespoon of vegan protein powder, 1/2
cup of chopped kale, 1/4
cup coconut yogurt, 1/2 tablespoon flax
seeds, 1/2 tablespoon hemp
seeds, and 3/4
cup of
nut or coconut milk.
What's in it: 3 apples (a firm apple like honey crisp
or granny smith are easiest to slice with the mandolin) Ground cinnamon, to taste Pinch of salt, to taste (optional) For the dip: 1/3
cup plain yogurt (greek
or regular are fine) 2 tablespoons creamy peanut
or almond
butter 1 teaspoon maple syrup Optional garnishes for dip: fresh apple slices, chopped peanuts, drizzle of maple syrup If you're making nachos, some topping ideas include: chopped
nuts /
seeds, pomegranate
seeds, dried fruit, shaved coconut, chia
seed
-LSB-...]
or other
nuts — walnuts, pecans, etc. 6 tablespoons almond
butter or other
nut /
seed butter (pumpkin
seed butter would work great here) 2 tablespoons ghee at room temperature
or coconut oil, melted 1/4
cup honey -LSB-...]
Doughnuts 2
cups cashews — soaked for four hours,
or more 1/2
cup Irish moss — thoroughly rinsed and soaked in hot water for at least 10 minutes 1
cup water 1/2
cup raw honey 2 tablespoons maca powder — optional 1/4 teaspoon salt 2 tablespoons sprouted pecan
butter or other
nut butter / oil 2 tablespoons almonds — ground 3/4
cup flax
seeds — ground
1/3
cup of
nuts (I used a mix of almonds and walnuts) 1/3
cup of hemp
seeds 1/3
cup of gluten free oats 1/4
cup of almond
butter (
or nut butter of your choice) 3/4
cup of dates (about 10 - 12) 2 tsp of maple syrup
2 1/2
cups hot water 3 tablespoons ground flax
seed in 6 tablespoons water (lightly beaten) 1
cups agave nectar 3/4
cup vegan
butter like Earth Balance 1 1/2
cups sugar (evaporated cane juice)-- use 1/2
cup less sugar if you don't want it very sweet 2 teaspoons vanilla extract 1 tablespoon vinegar 2
cups rice flour 1/2
cup sorghum flour 1 1/2
cups tapioca flour 2 teaspoons baking powder 2 teaspoons baking soda 2 teaspoons xanthan gum 1 teaspoon cinnamon 1 teaspoon mace 1/2
cup ground almonds (if allergic to tree
nuts,
or use sunflower
or pumpkin
seeds) 1
cup finely grated carrots
Ingredients: 3/4
cup vegan
butter 1
cup sugar 1/2
cup brown sugar 3 tablespoons ground flax
seed in 6 tablespoons water (lightly beaten) 1
cups agave nectar for the batter,
OR 1 1/2 cups agave if you like cakes very sweet 2 teaspoons vanilla extract 4 cups All Purpose Gluten - Free Flour (We use Bob's Red Mill) * 2 teaspoons baking powder 2 teaspoons baking soda 1 teaspoon cinnamon 1/2 teaspoon ground nutmeg 1 cup hot coffee (you may substitute plain hot water if you don't like coffee) 1 cup hot water 1/2 cup chopped walnuts or pecans (optional, if allergic to tree nuts, or use sunflower or pumpkin seeds) 1/4 cup dried unsulphured papaya, cut in 1/4 inch cubes 1/4 cup dried unsulphured pineapple, cut in 1/4 inch cubes or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
OR 1 1/2
cups agave if you like cakes very sweet 2 teaspoons vanilla extract 4
cups All Purpose Gluten - Free Flour (We use Bob's Red Mill) * 2 teaspoons baking powder 2 teaspoons baking soda 1 teaspoon cinnamon 1/2 teaspoon ground nutmeg 1
cup hot coffee (you may substitute plain hot water if you don't like coffee) 1
cup hot water 1/2
cup chopped walnuts
or pecans (optional, if allergic to tree nuts, or use sunflower or pumpkin seeds) 1/4 cup dried unsulphured papaya, cut in 1/4 inch cubes 1/4 cup dried unsulphured pineapple, cut in 1/4 inch cubes or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or pecans (optional, if allergic to tree
nuts,
or use sunflower or pumpkin seeds) 1/4 cup dried unsulphured papaya, cut in 1/4 inch cubes 1/4 cup dried unsulphured pineapple, cut in 1/4 inch cubes or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or use sunflower
or pumpkin seeds) 1/4 cup dried unsulphured papaya, cut in 1/4 inch cubes 1/4 cup dried unsulphured pineapple, cut in 1/4 inch cubes or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or pumpkin
seeds) 1/4
cup dried unsulphured papaya, cut in 1/4 inch cubes 1/4
cup dried unsulphured pineapple, cut in 1/4 inch cubes
or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or 1/2
cup raisins
or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4
cup)
for the strawberry salsa: about 1
cup of strawberries, hulled and diced 2 green onions, minced 1 jalapeno,
seeded and minced 6 basil leaves, minced the juice of 1 small lime 1/4 teaspoon of salt dry ingredients for the pancakes: 1
cup of buckwheat flour 1
cup of oat flour 1/4 teaspoon of salt 2 teaspoons of baking soda 3 tablespoons of poppy
seeds wet ingredients: 1
cup of unsweetened
nut milk (
or regular milk if you prefer) 1 ripe banana 1 tablespoon of olive oil 1 teaspoon of vanilla 1 egg, lightly beaten some
butter or olive oil
or coconut oil for the pan
Limit to 1/2 a
cup whole
nuts or seeds,
or 1/4 of a
cup of
nut -
butter made from them per day,
or 1/2 a
cup of any type of
nut flour.
* 1/4
cup (60 g) unsalted
butter * 3 tablespoons extra-virgin olive oil * 3 tablespoons pure maple syrup * 1/2
cup (100 g) packed light brown sugar * 1/2
cup (120 ml water) * 1 teaspoon medium grain kosher salt * 1 teaspoon vanilla extract * 5
cups (455 g) old - fashioned rolled
or quick - cooking oats * 1 1/2
cups (140 g)
nuts, chopped if large (try an equal mix of sliced almonds, cashews and pecans) * 3/4
cup (65 g) flaked coconut, sweetened
or not * 1/4
cup (35 g) raw, hulled sunflower
seeds * 1/4
cup (35 g) whole
or ground
seeds, such as chia
seeds, sesame
seeds, flaxseeds,
or hemp hearts * 3/4 teaspoon ground cinnamon * 1/2
cup (70 g) finely chopped candied ginger * 1/2
cup (70 g) raw pepitas * 1
cup (150 g) chopped dried figs * Candied Cacao Nibs (p. 248)(optional)
Ingredients 1 1/2
cups rolled oats 1/4
cup flaxseed meal 1/4
cup sunflower
seeds 1/3
cup pumpkin
seeds 1/2
cup cashews 1/2
cup macadamia
nuts 1/8
cup shredded coconut 1/2
cup raw honey (
or swap with coconut nectar, maple syrup,
or brown rice syrup for vegan version) 1
cup natural peanut
butter 1/2
cup chocolate chips
1
cup almond
butter, I used homemade raw salted almond
butter but any favorite
nut butter works
or use sunflower
seed butter if
nut allergies are an issue
Servings: 4 Preparation Time: 5 minutes 1/2
cup natural peanut
butter (
or any
nut /
seed butter) 1/4
cup coconut oil3 tablespoons cocoa powder (
or cacao) 2 tablespoons honey (optional to taste) 1/2 teaspoon vanilla extractpinch salt (only if using unsalted peanut
butter) Add all ingredients to food processor and process until just combined.
The colour when blended with avocado should be quite dark, taking over the green of the avocado)-- Maple Syrup, 1
cup (adjust quantity to your preferred level of sweetness but you should not taste the avocado, just benefit from its creamy texture which serves as the dairy replacement in this tart)-- Natural almond
butter, 1 / 4th
cup (if allergic to
nuts - use tahini / sunflower
seed or pumpkin
seed butter)
1 tablespoon unsweetened cocoa powder 1 teaspoon kosher salt 1 teaspoon granulated sugar 3/4 cayenne pepper 3/4 teaspoon garlic powder 3
cups unsalted
nuts (peanuts, pecan halves, walnut halves, slivered almonds and
or / cashews) 1/2
cup pepitas 2 tablespoons white sesame
seeds 2 tablespoons unsalted
butter
1/2
cup almonds, finely chopped 1/2
cup chia
seeds 1/2
cup almond
or any
nut butter 1/4
cup protein powder (any flavor) 1/4
cup cacao nibs (optional)
or hemp hearts 1/4
cup raw honey 1 teaspoon vanilla extract 1/8 teaspoon salt 3 tbsn lemon juice Add more protein powder if mix is too moist.
for the sunflower
seed sauce: 1/4
cup of sunflower
seed butter (feel free to sub any
nut or seed butter you have on hand) 1 clove of garlic, minced 1 red chili,
seeded and minced 2 tablespoons of tamari (
or low sodium soy sauce) 1 tablespoon of toasted sesame oil 1 teaspoon of ginger, peeled and minced 2 tablespoons of lime juice (the juice of one lime) 3 - 4 tablespoons of water a pinch
or two of red pepper flakes, if you want extra heat
2
cups Brown Rice Flour 1/3
cup Tapioca Flour 1/2
cup Ener G Egg Replacer 2 teaspoons baking soda 1 teaspoon cinnamon 2 Tablespoons apple cider vinegar 1 1/2
cups water 1/4
cup ground flax
seeds mixed into 1/2
cup water 1/4
cup walnuts (chopped)
or any other
nut or seed 1/2
cup canned REAL Prune
Butter (apple sauce or other fruit butter may be used instead) 2 Tablespoons sugar (evaporated cane
Butter (apple sauce
or other fruit
butter may be used instead) 2 Tablespoons sugar (evaporated cane
butter may be used instead) 2 Tablespoons sugar (evaporated cane juice)
3/4
cup of smooth
nut or seed butter (almond, hazelnut, sunflower,
or peanut
butter) 1/4
cup + 2 tablespoons of maple syrup 3/4
cup of unsweetened apple sauce 2 teaspoons of vanilla extract 1/2
cup (1 bar) of 70 % dark (dairy - free) chocolate, broken up into chunks 1/2
cup of unsweetened cocoa powder 3 tablespoons of coconut flour 3/4 teaspoon of baking soda 1/2 teaspoon of sea salt 3 tablespoons of
nuts or seeds (I used a mixture of almonds, and added some coconut flakes) METHOD
1/4
cup dried goji berries 1/2
cup raw cacao 5 Tbs hemp
seeds 2 + Tbs coconut oil 1 Tbs
nut butter (I used almond
butter) 2 Tbs raw honey 2 Tbs ground flax
seeds 1/4 tsp sea salt 1/4 tsp vanilla extract 1/2 tsp cinnamon 1/4 tsp cayenne pepper,
or more to taste 1/4 tsp maca (optional) 1.
Usually 1
cup of
nuts or seeds = 1/2
cup butter.
Ingredients: 1/4
cup finely minced sweet onion (such as Vidalia
or Walla Walla) 3 tablespoons low - sodium soy sauce 2 teaspoons toasted sesame oil 1 teaspoon Sambal Oelek (
or hot sauce of your choice) 1 garlic clove, grated
or finely minced 1 scallion, thinly sliced 1 teaspoon toasted sesame
seeds (black
or white) 12 ounces sushi - grade ahi tuna, sliced into 3/4 - inch cubes 1 ripe mango, peeled, pitted and diced 1 avocado, peeled, pitted and diced 1 head
butter or Boston lettuce For Serving: (optional) Toasted coconut flakes Chopped macadamia
nuts
List of ingredients: 1/2
cup chia
seeds (soaked) 2 eggs 1
cup shredded coconut 1/2
cup blueberries 1
cup strawberries 1 tablespoon of organic
nut butter 1 tablespoon of organic maple syrup
or agave nectar 1/4
cup walnuts 1 teaspoon of coconut oil 2 serve Method: Combine soaked chia
seeds, eggs and shredded coconut...
2
cups packed large flaked unsweetened coconut 1 1/2
cups rolled oats 1/4
cup dried currants
or raisins 1/4
cup chocolate chips 1/2
cup almond
butter (
or any
nut /
seed butter you like — see headnote) 1/2
cup honey
or maple syrup 1/4
cup hemp
seeds 1 teaspoon pure vanilla extract 1/4 teaspoon fine sea salt 1/4 teaspoon ground cinnamon 1/2
cup fine shred unsweetened coconut (for coating), optional In a high - powered blender
or food processor, blend the coconut and oats into a fine powder.
1/2
cup almond
butter,
or other
nut or seed butter of choice 3 tablespoons pure maple syrup 2 1/2 tablespoons cocoa powder 2 tablespoons water,
or as needed to make the mixture spreadable
2 very ripe bananas 2 organic eggs 8 large soft date (approx. 100 g) 2 Tbsp
nut butter 1
cup rolled oats,
or other flakes (2,5 dl) 1/2
cup whole buckwheat (1,25 dl) 1/2
cup seeds (I used pumpkin & sunflower
seeds)--(1,25 dl) 50 g
nuts (I used hazel) Zest from 1/2 organic orange (optional) 1/4 tsp cardamom 1/2 tsp ground vanilla A generous pinch of salt
3 - 4 frozen ripe bananas 1/4 — 1/2
cup medjool dates, pitted 1/2 — 1
cup raw cashews 3/4
cup freshly harvested spring water
OR dairy - free
nut /
seed mylk 1/4
cup raw cacao powder 2 tablespoons wild jungle peanut
butter (the raw version of regular peanut
butter) 1 teaspoon Maca Bliss (black maca root extract; this lends an even creamier texture)
3/4
cup (170 grams)
butter, softened 1/2
cup tahini 1 1/4
cup packed dark brown sugar 1/4 tsp salt 2
cups flour + extra for dates 8 Medjool dates, chopped into small pieces (you can replace dates with other ingredients like chocolate
or nuts) Handful of sesame
seeds
Base Ingredients: 1/2
cup whole oats (
or quick cook) 1 tbsp chia
seeds 1 tsp cinnamon 1 tsp ground vanilla bean
or (2 tsp of vanilla extract) 3/4
cup almond
or coconut milk 1 tbsp natural peanut
butter (
or any other
nut butter) 1 tsp of maple syrup 1 tbsp of pecans, crushed 1/2 ripe banana, mashed Toppings: Add extra pecans, a drizzle of
nut butter, banana slices, cacao nibs and /
or shredded coconut to serve.
For example: Dinner = 1x serving whole grain, 1x serving protein (no red meat), 3x serving of veggies -
or - Breakfast Smoothie = 2
cups leafy greens, 1
cup nut milk, 1
cup fruit, 1 tablespoon healthy fat (coconut oil,
nut butter), 1 tablespoon fiber (hemp, flax,
or chia
seeds)
The Fab 4 Formula is simple: protein (20g minimum, from protein powder, collagen powder,
or Greek yogurt) + fiber (10g minimum, from chia
seeds or flaxseeds) + 1 tablespoon of healthy fat (like
nut butter,
or avocado) + handful of greens (like spinach
or arugula) + 1/4
cup fruit (optional, but optimally low - sugar berries) + superfoods (optional; this is where cacao
or adaptogens would come in) + liquid (water is fine, but
nut milks are also great).
1/2
cup of all - natural, no sugar added
nut or seed butter (peanut
butter, almond
butter, Nuttzo, sunflower
seed butter, etc)
Dr. Greger recommends one serving of
nuts per day (about 1/4
cup of
nuts or seeds or 2 tablespoons of
nut or seed butter) as part of the Daily Dozen.
6 - 7 Peaches, pitted and sliced evenly 1/2
cup coconut sugar 1/2 tsp almond extract (omit if your guest has a
nut allergy) juice of 1 lemon (I use this simple juicer — it's the best one I've ever had) 1/2 tsp sea salt 2 T ground chia
seeds 2 - 3 T goat milk
butter or grass - fed cow
butter
1
cup of
nut or seed butter (peanut
butter, almond
butter, tahini, cashew
butter, Brazil
nut butter, hazelnut
butter, etc)
1 1/2
cups unsweetened almond milk 1 scoop SFH Vanilla Protein Powder (tastes like cake batter — it's grass fed whey, the only whey protein I've found I can assimilate — any vanilla flavored protein powder would be fine though) 1 - 2 handfuls mixed baby greens 1 Tablespoon peanut
butter (
or other
nut butter of your choice) 1/2
cup fresh blackberries 1 tsp
Seed and Sprout Mix (
or seeds you have on hand like chia, hemp, flax — no need to be super specific, this is just what I used)
Men 2 scoops of protein powder 1 - 2
cups of vegetables (like spinach, which doesn't affect the taste) 2 handfuls of fruit (fresh
or frozen) 2 tablespoons of healthy fat (a
nut butter or seed for example) Mixer (almond milk, regular milk, water — your choice)
1/2
cup sunflower
seed butter (you could also use almond
butter or any other
nut butter except peanut
butter)
Ingredients: 3/4
cup vegan
butter 1
cup sugar 1/2
cup brown sugar 3 tablespoons ground flax
seed in 6 tablespoons water (lightly beaten) 1
cups agave nectar for the batter,
OR 1 1/2 cups agave if you like cakes very sweet 2 teaspoons vanilla extract 4 cups All Purpose Gluten - Free Flour (We use Bob's Red Mill) * 2 teaspoons baking powder 2 teaspoons baking soda 1 teaspoon cinnamon 1/2 teaspoon ground nutmeg 1 cup hot coffee (you may substitute plain hot water if you don't like coffee) 1 cup hot water 1/2 cup chopped walnuts or pecans (optional, if allergic to tree nuts, or use sunflower or pumpkin seeds) 1/4 cup dried unsulphured papaya, cut in 1/4 inch cubes 1/4 cup dried unsulphured pineapple, cut in 1/4 inch cubes or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
OR 1 1/2
cups agave if you like cakes very sweet 2 teaspoons vanilla extract 4
cups All Purpose Gluten - Free Flour (We use Bob's Red Mill) * 2 teaspoons baking powder 2 teaspoons baking soda 1 teaspoon cinnamon 1/2 teaspoon ground nutmeg 1
cup hot coffee (you may substitute plain hot water if you don't like coffee) 1
cup hot water 1/2
cup chopped walnuts
or pecans (optional, if allergic to tree nuts, or use sunflower or pumpkin seeds) 1/4 cup dried unsulphured papaya, cut in 1/4 inch cubes 1/4 cup dried unsulphured pineapple, cut in 1/4 inch cubes or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or pecans (optional, if allergic to tree
nuts,
or use sunflower or pumpkin seeds) 1/4 cup dried unsulphured papaya, cut in 1/4 inch cubes 1/4 cup dried unsulphured pineapple, cut in 1/4 inch cubes or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or use sunflower
or pumpkin seeds) 1/4 cup dried unsulphured papaya, cut in 1/4 inch cubes 1/4 cup dried unsulphured pineapple, cut in 1/4 inch cubes or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or pumpkin
seeds) 1/4
cup dried unsulphured papaya, cut in 1/4 inch cubes 1/4
cup dried unsulphured pineapple, cut in 1/4 inch cubes
or 1/2 cup raisins or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or 1/2
cup raisins
or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4 cu
or other dried fruit (in place of papaya and pineapple) Additional agave nectar for brushing the cake (about 1/4
cup)
3/4
cup of smooth
nut or seed butter (almond, hazelnut, sunflower,
or peanut
butter) 1/4
cup + 2 tablespoons of maple syrup 3/4
cup of unsweetened apple sauce 2 teaspoons of vanilla extract 1/2
cup (1 bar) of 70 % dark (dairy - free) chocolate, broken up into chunks 1/2
cup of unsweetened cocoa powder 3 tablespoons of coconut flour 3/4 teaspoon of baking soda 1/2 teaspoon of sea salt 3 tablespoons of
nuts or seeds (I used a mixture of almonds, and added some coconut flakes) METHOD
Ingredients 2
cups whole grain cereal (flakes
or squares)- lightly crushed 2
cups whole oats 1/2
cup pumpkin
seeds 1/2
cup sunflower
seeds 1/2
cup dried dates - chopped 1/2
cup raisins - chopped 1/3
cup almond
nut butter 1/3
cup molasses 1...
Because
nuts and
seeds have so many health promoting related studies, Dr. Greger does recommend a single serving of
nuts a day in his Daily Dozen — no more than 1/4
cup whole
seeds or 1 / 8th
cup / 2 tablespoons
nut butter.
Ingredients: 1/4
cup finely minced sweet onion (such as Vidalia
or Walla Walla) 3 tablespoons low - sodium soy sauce 2 teaspoons toasted sesame oil 1 teaspoon Sambal Oelek (
or hot sauce of your choice) 1 garlic clove, grated
or finely minced 1 scallion, thinly sliced 1 teaspoon toasted sesame
seeds (black
or white) 12 ounces sushi - grade ahi tuna, sliced into 3/4 - inch cubes 1 ripe mango, peeled, pitted and diced 1 avocado, peeled, pitted and diced 1 head
butter or Boston lettuce For Serving: (optional) Toasted coconut flakes Chopped macadamia
nuts
Here's how this works with something like pumpkin
seeds: In his Daily Dozen recommenations, Dr. Greger recommends about 1/4
cup nuts or 1 / 8th
cup = 2 tablespoons
nut butter.