Let’s Make Pumpkin Marinara Sauce!

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Take advantage of the fall bounty and create a pumpkin marinara sauce that is perfect for pizza, spaghetti and even dipping sauce for garlic bread!

Pumpkins are full of carotenoids, essential fatty acids, vitamin A and protein. And yet so many of them go to waste in celebration of Halloween and Thanksgiving. This year, consider using non-toxic paints instead of carving so they can be enjoyed for what’s inside as well as out.






  • 1 small pumpkin
  • 5-7 ripe tomatoes or 2 cans sauce
  • 1 sweet onion
  • 5-7 cloves freshly chopped garlic
  • 3 tbsp balsamic
  • 1/2 tbsp sea salt
  • 1/2 tbsp each: thymeoreganobasil and parsley (unless your garden is has the real deal!)



Bake pumpkin at 400 degrees for about an hour. Cutting into a raw squash is difficult, so I just bake it whole on a cookie sheet. Once it’s cool, it’s easy to slice it in half and remove the seeds, and the skin just peels away. No hack saw needed! Be sure to salvage the seeds for either sweet or spicy pumpkin seeds.

About 3 cups of pumpkin will work, more or less is fine. Chop the ingredients and sauté 10-12 minutes. I prefer cooking with cast iron skillets. Remove from heat, and allow sauce to cool before placing it in blender or food processor. Puree 1-2 minutes.

Surprise your family by topping pumpkin marinara sauce over cauliflower crust pizza for a delightful meal of vegetables exquisitely disguised as party food! Also, check out my tomato free marinara that is low acidity for sensitive stomachs.

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