Homemade Pumpkin Applesauce with Golden Flaxseeds


If you’ve never had or made your own applesauce, you’re truly missing out. It’s so much better than store bought and is easy to make. This version incorporates pumpkin and ground flaxseeds to amplify the nutrition while helping to reset your digestion.

Makes 2 cups


6 medium apples (approximately 2½ pounds)
½ cup filtered water
1 teaspoon ground cinnamon
1 teaspoon freshly grated ginger
½ cup canned pumpkin puree
1 tablespoon fresh lemon juice
4 teaspoons ground golden flaxseeds


  1. Peel, core, and slice the apples into bite-sized chunks.

  2. Combine apples with water, cinnamon, and ginger in a large pot and cook over medium heat, stirring occasionally, for 20 minutes.

  3. Remove from heat and stir in pumpkin puree and lemon juice. Mash the apple mixture with a potato masher for a chunky, rustic texture. For a smoother texture, use an immersion blender to break up chunks or carefully transfer mixture to a regular blender and puree until smooth.

  4. Divide evenly into 4 individual servings and stir 1 teaspoon of ground flaxseeds into each.

Cook’s notes: Leftovers can be stored in the refrigerator in a tightly sealed glass container for up to a week.

AIP adaptation: Omit flaxseeds.

Elimination/Provocation Diet adaptation: Omit lemon juice.

Labels: Vegan, Paleo, AIP, EP, 30 minutes or less

Nutrients: A(beta), B 1, B 6 , C, E, Cu, Mg, Mn, Gl, O3

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Recipes shared with permission from The Essential Thyroid Cookbook by Lisa Markley and Jill Grunewald, published by Blue Wheel Press™. Recipes ©2017 by Lisa Markley, MS, RDN. www.thyroidcookbook.com.

recipes, snacksAndrea Wool