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Zoodles in Spicy Pumpkin Sauce

Pumpkin gets its fair share come fall.  We see it in pies, breads, as pastry fillings, even in beverages.  Its mild flavor lends itself well to most dishes from sweet to savory, and it plays well with a variety of herbs and spices.

Pretty much all types of squash are great options as a nutrient-dense vegetable.  They tend to be high in fiber and filled with vitamins and minerals.  Pumpkin is high in vitamin A which is wonderful for cell renewal, immune health, and vision; and vitamin C to help fight oxidative stress.  Squash for the win!

This dish incorporates not one, but two types of squash for a one-two punch of nutritional goodness. Pumpkin’s vibrant color and smooth texture makes for a beautiful, velvety sauce that requires no cream or butter.  The chili flakes and onions add a bit of heat and sweetness to the dish, creating a sauce that is perfectly balanced.  The spiralized zucchini makes for a great pairing to this sauce.  The end result is a creamy bowl of comfort filled with nutritional, whole food ingredients.


1-2 tbsp coconut oil: the medium-chain triglycerides in coconut oil are used immediately for energy;

¼ onion, thinly sliced into half-moons: contains quercetin which has antibacterial properties;

2-3 cloves of garlic, chopped: has antioxidants to fight oxidative stress;

¼ tsp crushed red pepper flakes: filled with capsaicin which helps with inflammation;

½ cup canned pumpkin puree: high in vitamin A for immune health;

¼ cup broth or water; rich in amino acids, wonderful to reduce inflammation;

1 zucchini, spiralized: good source of vitamin C;

1-2 tsp parsley, chopped (optional): rich in vitamin k for bone health;

Natural Salt: rich in various minerals;

Black Pepper: contains piperine which has antioxidants


Heat coconut oil on medium heat in a medium saucepan until shimmery.  Add onions and sauté until translucent. 

Next, toss in garlic and chili flakes.  Cook until fragrant, about 1 minute.  Add pumpkin puree and broth or water. 

Stir to incorporate.  Sauce should be smooth, but not runny.  If needed, add more broth.  Reduce heat to medium low and continue to cook for 10 minutes.  Season to taste with salt and pepper (depending on the brand of broth, salt may be needed).  Gently toss spiralized zucchini with sauce, coating zoodles evenly. 

Top with parsley.  Serve as a side dish or as the base for a grain-free pasta dish.  Goes well with chicken, shrimp, or even tofu.

– Progress, Not Perfection –

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