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Roast Pumpkin and Toasted Walnut Salsa + why we need to read labels on dips!

February 5, 2018




I've honestly been meaning to add this dip to the site for so long, but then I wondered if anyone would really care... until I made it again. I then realised it's too good not to share. 


The trouble with many store bought dips, in fact 99%, as far as I'm considered is that they are packed with vegetable oils (canola, 'vegetable', sunflower, soybean, safflower, rapeseed, cottonseed, peanut and rice bran). Vegetable oils are loaded with inflammatory trans fats, high in omega 6 (again, inflammatory), often processed under heat, rendering them unstable and toxic to consume and are commonly sourced from genetically modified crops. Yet we still find these oils in everything! Why? Because they're dirt cheap to produce and use. 


Before I end my rant, one final thing - please consider what is in that seemingly 'healthy' dip you've picked up. Yes, it's super convenient and I have used them when in a tight spot and on my way to a bbq empty handed... but when you do find an extra half an hour to do some meal prep whip up this dip and have it ready for the week to dollop on salads or snack on throughout the day. 


It's filled with all the good stuff, that's a guarantee. 


Roast Pumpkin and Toasted Walnut Salsa


3 cups chopped kent or butternut pumpkin (skin removed + chopped into 2cm chunks)

2 tbs olive oil
1 tbs fresh rosemary, finely chopped (you can use dried if preferred)

1/2 cup walnuts, roughly chopped

1/4 tsp sea salt 

1/4 tsp cracker black pepper

3 tbs parsley, leaves picked



Preheat the oven to 180°C/160°C fan-forced. Line a baking tray with baking paper. Place the pumpkin on the tray. Coat in 1 tbs of the olive oil, fresh rosemary and season with salt and pepper. Bake the pumpkin for 20 minutes, or until juste softening and golden. Add the walnuts to one side of the tray and continue cooking for another 5-10 minutes, or until the walnuts are lightly toasted and the pumpkin has softened completely. 


Add the pumpkin, remaining olive oil, walnuts, sea salt, cracked black pepper and parsley to a blender of small food processor. Pulse until you reach you desired consistency. Add a little extra oil if you like. I prefer my dip nice and chunky so I only pulse quickly. 


Transfer to a serving bowl. Enjoy! 


Tip: Leave this in a jar in the fridge for up to 4 days. Use as a dip, spread or salad topper. YUM. 



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