Diet Suitability
- Low-histamine
- Low- or moderate-salicylate
- Gluten- and dairy-free
- Neurodivergent-aware (sensory, texture, pacing)
- Low-inflammatory / low-GI
- also IC/PBS and GERD friendly
- Cookable in all energy zones — batch-prep in green zone and freeze for Red/Black days
Ingredients (Makes ~4 serves):
- 1 tbsp olive oil or rice bran oil
- 1 kg peeled butternut pumpkin, chopped into 2–3 cm cubes
- 1 small swede or potato, peeled and chopped (adds creaminess + GI balance)
- 1 small carrot, peeled and chopped (optional)
- 4 cups homemade vegetable or chicken stock
(no onion, garlic, tomato, celery leaves, vinegar, or strong herbs) - 1 tbsp chopped fresh parsley or chives (optional)
- Salt to taste (optional)
Method:
- Warm oil in a pot over medium-low heat.
- Add pumpkin, swede, and carrot (if using). Stir gently for a few minutes.
- Add stock and bring to a gentle simmer.
- Cover and simmer for 25–30 minutes, until all vegetables are soft.
- Blend with a stick blender or food processor until smooth.
- Stir in herbs and adjust seasoning.
Serving Suggestions:
- Serve alone as a light main
- Pair with millet toast, rice cakes
- Add 1 tbsp rice or white quinoa if more texture is desired
❄️ Freezer & Zone Notes:
- ✅ Freezes beautifully in 1-cup portions
- ✅ Smooth, soft, and bland — ideal for Red or Black Zone days
- ✅ Can be made in batches in Green Zone, eaten across the week
- ✅ Reheat gently on stovetop or in microwave with a splash of water
⚠️ Optional Variations (If Tolerated):
- Add ½ tsp peeled fresh ginger (anti-inflammatory, but moderate salicylate)
- Stir in 1 tbsp coconut cream or olive oil before blending (adds richness)
