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In case you haven’t noticed, I looooove all things pumpkin. But given that I’m an October baby, I’m pretty sure my pumpkin crush is almost mandatory!!

In all seriousness though, there is a lot to love about this fab fall fruit.  Pumpkin is packed with fibre and vitamins & minerals such as A and C, magnesium and potassium.  It is also rich in powerful antioxidants that have anti-aging benefits for the eyes and skin and may help to protect against cancer, hypertension and heart disease.

Here pumpkin combines with cashews, bone broth (or vegetable broth), nutritional yeast and spices to make a rich, creamy, dairy-free sauce that is packed with both flavour and nutrients.

For this recipe, you can use homemade or canned pumpkin purée.  The homemade stuff is actually very easy to make and I have provided directions below.  If using canned, be sure to get pure pumpkin and not pie filling, which is full of processed sugar.  In Toronto, I have purchased organic purée from Summerhill Market, Pusateri’s and Whole Foods.

Ingredients (makes approximately 3 cups sauce):

  • 2 cups pure pumpkin purée

  • 1/2 cup chicken bone broth or vegetable broth + additional broth as needed to achieve desired consistency

  • 1/2 cup roasted unsalted cashews, soaked in boiling water for 10 minutes then drained

  • 1/4 cup nutritional yeast

  • 2 Tbsp Organika chicken bone broth powder (omit for vegan)

  • 1 Tbsp avocado oil or extra virgin olive oil

  • 1 Tbsp Fire Cider (I used the honey-free version)

  • 2 tsp Dijon mustard

  • 1 tsp cumin

  • 1/2 tsp ground cayenne

  • 1/2 tsp garlic powder

  • 1/2 tsp sea salt, adjust to taste

  • 1/4 tsp turmeric powder

  • fresh ground pepper to taste


  1. Put pumpkin purée and remainder of sauce ingredients in blender container and blend until smooth, using tamper as needed. I use the "purée" setting on my Vitamix. Add additional broth as needed and season to taste.

  2. Serve sauce mixed with your choice of pasta — or try as a topping for roasted veggies, baked sweet potato, rice, quinoa, or even toast!

Here I combined Pumpkin Pasta Sauce with my favourite grain-free Chickpea Pasta (cooked according to package directions) and topped my bowl with pumpkin seeds, microgreens, and crispy fried sage leaves. The sauce can be stored in an airtight container in the fridge for up to 5 days or frozen for longer.