Pumpkin Sauce

by | Apr 25, 2022

I’m not sure why, it’s not as though I’ve ever attended a Thanksgiving meal, but for me, pumpkins tend to conjure up images of families in orange-clad fields, searching for the perfect carver, before heading home to make a pie for their annual holiday spread. Blame it on Hollywood I guess! It’s autumn in Oz now, so admittedly I have a penchant for something pumpkin-y. Which got me to thinking, a pumpkin sauce might be nice, something warm and creamy to pour over a veggie pasta or perhaps mixed into a quinoa bowl. I’ll give thanks to that.

Enjoy xx


Pumpkin Sauce

Adapted from Full of Plants

Makes approx. 2 cups puree



  • Blender
  • Measuring cups
  • Measuring spoons
  • Baking tray 
  • Storage container



1 kilo pumpkin (peeled and sliced)*

2 Tbsp sunflower oil

2 Tbsp brown sugar

1 tsp salt (plus more for seasoning pumpkin)

3 cups water

1/2 cup unsalted roasted cashews (roughly chopped and soaked either overnight or on the day)**



1.) Preheat fan-forced oven to 200 degrees celsius. Line baking sheet with baking paper.

2.) Using a sharp knife, cut pumpkin into 2.5 cm thick slices, making sure to remove skins and any seeds and pulp.

3.) Place pumpkin on baking sheet. Drizzle with oil, rubbing into both side of pumpkin slices. Sprinkle on brown sugar and season with salt.

4.) Roast for 20 minutes or until caramelised. When ready, remove from oven and set aside to cool.

5.) Once pumpkin has cooled, add to blender, along with salt, water, cashews. Blitz for 20 seconds or until smooth.

6.) Transfer to a storage bowl. Can be kept in the fridge for up to three days.

Note: to soak cashews on the day, put cashews in a pot, cover with boiling water and let sit for 30-60 minutes.

*Pumpkin is listed as a moderate salicylate food in the RPAH diet handbook. I’ve noticed that if I have over a third of a cup of this sauce, I experience a migraine. Just something to be aware of if you are highly sensitive to salicylates.

**While cashews have historically tested low for salicylates, more recent tests (Malaker et al. 2017) which retested with free and bound salicylates found cashews to be in the high category, respectively. Most people tolerate cashews well, while others may be prone to a reaction, in which case, you might want to avoid this recipe in the future if you do find you experience any adverse effects.

DISCLAIMER: This article is for informational purposes only. It is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. 


Submit a Comment

Your email address will not be published. Required fields are marked *