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Roasted Pumpkin and Walnut Soup with Salsa Verde and Halloumi Croutons

Serves 2, or one hungry person

Preheat oven to 180C / 350F

Pop the walnuts in a bowl and cover with water. Leave to soak while you prepare the rest of the soup.

Arrange the pumpkin on a baking tray lined with baking paper. Drizzle with a little oil and a touch of sea salt and pop into the oven for 25-30 minutes, until tender.

While the pumpkin is cooking, prepare the salsa by using a mortar and pestle to bash together the chopped herbs and garlic. If you don’t have a mortar and pestle, you can use a food processor, or even just finely chop the ingredients by hand. Add the oil, lemon juice and salt and stir to combine well. Taste and add a little extra salt if necessary – it should be fresh and sharp tasting to contrast the sweetness of the soup.

Once the pumpkin is done, add a knob of butter, ghee or coconut oil to a medium saucepan over medium heat. Once melted, add the onion and cook for 4-5 minutes until soft.

Add the pumpkin and stock to the saucepan and cook for 5 minutes, roughly mashing the pumpkin into the liquid. Remove from the heat.

Drain and rinse the walnuts well, and add to the soup. Blend with a stick blender, or in a blender for a creamier result.

Slice the halloumi into finger-sized slices, and sauté in a frypan over medium to high heat until lightly browned on both sides. Chop into crouton sized pieces, and try not to snack on it all before it makes it to the bowl.

Serve the soup topped with the salsa and halloumi, and some extra crushed walnuts if you like – yum!


  • 1/2 cup raw, unsalted walnuts
  • 3 cups peeled and chopped pumpkin, I like butternut
  • 1/2 brown onion, peeled and diced
  • 2 cups vegetable stock or broth
  • 100g halloumi

For the salsa:

  • 1 cup, tightly packed of herbs, roughly chopped – I used a mixture of coriander, mint and parsley
  • 1 small garlic clove, peeled
  • 1 tbs lemon juice
  • 1/4 cup olive oil
  • A good pinch of sea salt

Tofu and Veggie Stir Fry in Wok

  • Heat oil with garlic until garlic is lightly cooked.
  • Add cauliflower, tofu and broccoli and stir through very quickly.
  • Add 1/3 cup water and keep stirring.
  • Cook on high heat approximately four minutes stirring all the time.
  • Add a little more water if required to prevent sticking.
  • Add chives.
  • Turn out and serve.


  • 1 tablespoon of olive oil
  • 200 g tofu
  • 50 g broccoli
  • 50 g cauliflower
  • 1 clove garlic (cut into small pieces)
  • 1 tablespoon of diced chives
  • 1/3 cup water

Vegetable Frittata

  • Pre-heat oven to 180°C.
  • Beat eggs in large bowl. Add remaining ingredients and mix.
  • Grease a pie dish with olive oil.
  • Place mixture into the pie dish.
  • Garnish with sliced olives or fresh basil.
  • Cover the dish with foil.
  • Place in oven and bake for 35 to 40 minutes (remove foil for the last 10 minutes of (Cooking time). Ensure frittata is cooked, but not browned.
  • Serve with salad greens or steamed veggies.

Tip: Place any leftovers in the fridge and have for lunch the next day


  • 4 eggs
  • 2 cups of baby spinach
  • ½ a cup of zucchini
  • ½ a cup of thinly sliced sweet potato
  • A pinch of salt and pepper
  • Sliced olives or fresh basil for garnish
  • Olive oil

Veggie Snack Wraps

  • Nori seaweed sheets
  • Selection of your favourite vegetables, sliced: carrot, celery, cucumber, capsicum, zucchini, sprouts etc.
  • Home-made hommus or guacamole
  • Add preferred protein source: boiled egg, sliced chicken, sardines, tofu method
  • Lay down a nori sheet with the rough side facing up (you will notice the seaweed papers have a shiny side and a rough side) on a chopping board. Spread a tablespoon of your chosen base over the seaweed sheet (e.g. avocado or hummus).
  • Add your selection of sliced vegetables on the side closest to you, then lay on a protein source if need be. Avoid adding too much in one roll. Wet the edges of seaweed paper at the far end and roll up tightly then press down once at the end. Let it sit for five minutes before cutting into portion size pieces.

Low Salicylate Vegetable Sauce

  • Add just enough water to cover the vegetables, then bring to the boil and simmer until the potatoes and swede are tender.
  • Allow to cool then transfer to a food processor and whiz until it is a puree (this usually needs to be done in batches).
  • Store the sauce in one or two cup lots in the freezer.


Low Chemical/Failsafe, Moderate Salicylates, Moderate Glutamates

To make the sauce, prepare any allowed vegetables and place them in a saucepan (any amount or combination can be used), this recipe is what we typically use.

Before using the sauce in any recipe I add either ricotta, cream, evaporated milk or yogurt to vary the flavour and texture.  A little water is also used to adjust the consistency. I also sometimes stir through some leek or shallots fried in a bit of oil and some garlic.  It makes a very good stir-through sauce for pasta and works well as a simmer sauce for cooking with chicken then mixing with rice.  If the sauce tastes a bit bland, sweeten it up with some pear sauce, golden syrup or mashed pear.

A note on yogurt: “Fresh yogurt, natural, plain or vanilla” is listed in the 2011 version of the RPAH Elimination Diet Handbook as low chemical.  The previous 2009 version listed “Yogurt” as moderate in Amines.   The definition of “fresh yogurt” in the 2011 version is not clear.  All recipes on this site use the moderate amines rating for yogurt.  If you are using fresh yogurt then the amine level of that ingredient will be low.  There may, however, be other amine ingredients in the recipe.


  • 2 Potatoes (peeled and chopped)
  • 1 Swede (peeled and chopped)
  • 2 Sticks Celery (chopped)
  • 1 tin 3 or 4 Bean Mix (drained and rinsed)
  • 1 tin Chickpeas (drained and rinsed)
  • 1/2 cup Green beans
  • 1 cup Red or green cabbage (chopped)
  • 1 bunch Chives (chopped)
  • 1 Small bunch Parsley (chopped)

If moderate salicylates are tolerated, include: (Optional)

  • 2 Carrots (chopped)
  • 200g Sweet potato (peeled and chopped)

If moderate glutamates are tolerated, include: (Optional)

  • 1/2 cup Peas

Zucchini Fritters

  • Combine all ingredients in a medium bowl.
  • Stir until well combined.
  • Heat oil in a large pan over medium-high heat.
  • Mould mixture into medium size balls and press flat into pan.
  • Lightly cook until firm on one side, turn and cook the other side.


  • 1 cup grated zucchini
  • 2 medium – large eggs
  • 1 tablespoon olive oil for cooking
  • Sprinkle of nutmeg (optional)
  • Sea salt and pepper to taste

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