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Mmm...Butternut Squash!

It was a good year for squash. The harvest was big. With such an abundance you need to get creative in your cooking. You can roast them or mash them or make soup, but what else can you do with this squash? We'll find out today.

​Butternut squash helps you:

  • ​regulate blood pressure

  • ​maintain good digestion

  • improve bone density

  • boost your immune system

  • lower cholesterol

  • keep your eyes healthy

​Let's see what we can do with this versatile squash.


Let's start with breakfast. Squash for breakfast? Why not? This work well on cold mornings.

  • 1 butternut squash, halved and seeded

  • water as needed

  • 1/4 cup coconut milk, to taste

  • 1/2 teaspoon ground cinnamon (you could add a little nutmeg too)

  • 1 tablespoon chopped walnuts

  1. Preheat oven to 350 degrees F.

  2. Place butternut squash halves, cut-side up, in a baking dish; fill dish with 1/4 inch of water.

  3. Bake in the preheated oven until softened, 50 to 60 minutes. Cool squash.

  4. Scoop squash flesh into a bowl and mash with a fork or potato masher until smooth. Stir coconut milk and cinnamon into squash; top with walnuts.


Now let's get fancy. This beautiful dish would be good for any meal.

  • 8 slice Nitrate Free, Uncured, cooked bacon

  • 1 small butternut squash

  • 2 cups spinach

  • 6 eggs

  • 1/2 cup canned whole fat coconut milk

  • 1/2 tsp. dried oregano

  • 1/2 tsp. sea salt

  • 1 tsp. pepper

  • 1 tsp. coconut oil, melted

  1. Preheat oven to 350 degrees.

  2. Prepare a pie dish or tart pan by coating with melted coconut oil.

  3. Chop up half the cooked bacon and cut the other four strips in half.

  4. Peel and de-seed butternut squash then thinly slice into 1/4 inch disks.

  5. In a medium bowl, whisk together the eggs, coconut milk and seasonings.

  6. Line the bottom of the prepared dish with one layer of butternut squash.

  7. Sprinkle chopped bacon over the top.

  8. Layer the spinach over the butternut squash and bacon

  9. Place another layer of butternut squash over the spinach followed by the remaining slices of bacon.

  10. Pour egg mixture over the top evenly.

  11. Bake for 35-40.​


Now we are getting crazy! Butternut squash has a nice, creamy texture which makes a nice sauce. You'll love this new take on lasagna.

  • 1 cups diced onion

  • 3 cups chopped kale

  • 1lb mild pork sausage

  • 1 tsp dried oregano

  • 1 tsp sea salt

  • 1 tsp black pepper

  • Salt/pepper to taste


  • 6 large eggs

  • 1 cup unsweetened almond milk

  • 3 tablespoons coconut flour, sifted

  • 2 teaspoons coconut oil, melted

  • 1 teaspoon arrowroot powder

  • ¼ teaspoon sea salt

  • Coconut oil or butter for pan

(yields 10 crepes)

  1. Whisk the crepe ingredients together in a bowl. Let sit for 10 minutes while the pan heats so the coconut flour can absorb the liquid, then whisk again.

  2. Heat a crepe pan or skillet with enameled surface over medium-high heat.

  3. Melt a small amount of oil or butter in the pan, swirling to coat the bottom and sides.

  4. Pour ¼ cup of the batter into the hot pan, turning the pan in a circular motion with one hand so to spread the batter thinly around the pan. Alternatively, use a spatula to quickly spread the batter. Fill any open spots with a drop of batter to make sure the pan is fully covered.

  5. Cook for 1 minute until the edges start to lift. Gently work a spatula under the crepe and flip it over. Cook on the second side for 15 seconds and turn out on a plate.

  6. Continue with the remaining batter, stacking the crepes on a plate as you work. Add a little more oil to the pan every 3-4 crepes or if they begin to start sticking

Butternut squash sauce

  • 5-6 lb butternut squash

  • 1 cup canned lite coconut milk

  • 1 Tbls garlic, chopped

  • 1 teaspoon dried oregano

  • 2 Tbls fresh basil, chopped

  • 1/8 teaspoon red pepper flakes

  • 1/2 tsp black pepper

  • 1/2 tsp sea salt

  1. Preheat the oven to 450.

  2. Place the squash on a baking sheet and roast approximately 35-45 minutes or until squash has softened.

  3. Peel and seed the squash and cut into large chunks.

  4. Place the squash in a food processor or blender and mix with the rest of the sauce ingredients.

  5. While the squash is baking heat a pan with olive oil and sauté onions until translucent.

  6. Add the sausage and chop it in to fine pieces while cooking.

  7. Throw in the kale and the seasonings and lit simmer until all ingredients are cooked. Approximately five minutes.​


Hash possibilities are endless. With the addition of apples, this dish will surprise you.

  • 1 Tbsp. coconut oil, divided

  • 1 medium onion, diced

  • 1 small butternut squash (1 ½ lbs.), peeled and cut into ¼-inch dice (about 3 cups)

  • 1 medium apple, cored and diced

  • 12 ounces ground turkey or chicken

  • ½ tsp. dried sage

  • ¼ tsp. dried thyme

  • ¼ tsp. garlic powder

  • ½ tsp. sea salt

  • Pinch of nutmeg and/or red pepper flakes (optional)

  • 3 cups kale, chard or spinach, washed and torn

  1. Combine ground turkey, sage, thyme, garlic powder, salt and nutmeg or red pepper flakes (if using) in small bowl. Stir with large spoon or use your hands to combine. Set aside.

  2. Place a large skillet over medium-high heat. Add 2 tsp. coconut oil and heat just until oil starts to shimmer. Add onion and butternut squash. Saute for 7-8 minutes, stirring occasionally.

  3. Add 3 Tbsp. water and diced apple. Cook an additional 5 minutes, stirring occasionally.

  4. Move vegetable mixture to one side of the pan. Add 1 tsp. coconut oil and turkey mixture. Allow turkey to cook a few minutes before breaking it up with a spatula or wooden spoon.

  5. Continue to cook 5-6 minutes or until turkey is cooked through and no longer pink. Stir to combine vegetables and sausage.

  6. Place kale/chard/spinach on top of hash and cover with a lid. Allow greens to wilt, about 1-2 minutes. Stir, season with additional salt and pepper and serve.


Try this when you need a quick dinner idea.

  • 2 cups shredded cooked chicken (approximately, you can use more)

  • 1⅓ cups cooked and mashed butternut squash

  • ¼ cup coconut cream (the thick stuff from the top of a can of coconut milk. Don't shake the can) OR substitute yogurt or sour cream

  • ¼ cup ghee or butter or coconut oil (coconut oil will impart a stronger coconut taste)

  • 1 cup thawed green peas

  • 1 tsp. Herbamare seasoning salt

  • 1 - 2 Tbs. raw apple cider vinegar (Bragg's)

  • Optional: ½ cup unsweetened shredded coconut for the topping

  1. Put everything in a saucepan and cook over medium heat until the peas are warmed through and everything is melty and creamy. Top with toasted coconut, if desired.

  2. If you want, toast the coconut in a skillet over medium heat. Stir until golden and toasty which will take just a few minutes


If you've had a cauliflower crust pizza, you'll be familiar with this dish. Use your favorite toppings and you'll never miss a flour-based crust.

  • 1 butternut squash, preferably wide with a long stem end

  • Coconut oil, butter, or ghee, melted (about 2 Tbs.)

  • Sea salt

  • Pizza toppings of your choice, including tomato sauce and chees​e​

  1. Preheat the oven to 400. Line 2 or 3 baking sheets with parchment paper. After peeling the squash, slice the stem end into ¼ inch thick slices. The wider your squash, the larger the diameter of your mini pizza crusts. It's best to pick a squash with a long "stem end."

  2. Scoop out the seeds at the bottom part of the squash. Slice and roast these pieces and enjoy as a snack or side dish.

  3. Place the squash slices on the prepared baking sheet. Brush lightly with the melted oil and sprinkle with sea salt.

  4. Roast for 35-40 minutes, until tender and lightly browned. Flip the squash halfway through baking. Add pizza toppings and broil to melt cheese. Serve immediately.

  5. The crusts are not crunchy, but they provide an easy grain free pizza crust that stands up to plenty of cheese and sauce. You can eat these with your hands or with utensils.


Bring on the veggies! What a nutrition-packed side dish!

  • 1 lb butternut squash, peeled and cut into 1″ pieces

  • 1-2 Tbsp olive oil

  • 1 medium head cauliflower (should yield 1 1/2 lbs of florets)

  • 1/2 medium onion, chopped

  • 2 Tbsp grass-fed butter or ghee

  • 1 garlic clove, minced

  • 1 cup homemade chicken broth, divided

  • 1 Tbsp chopped sage

  • Salt and pepper, to taste

  1. Preheat oven to 425 F.

  2. Place the butternut squash on a parchment paper lined baking sheet. Drizzle with olive oil and season with salt and pepper to taste. Toss to coat. Roast for 15-20 minutes or until tender. Once the butternut squash has finished roasting and cooled slightly. Place the butternut squash in a blender with 1/4 cup homemade chicken broth and blend until smooth.

  3. While the butternut squash is roasting, rinse, trim the leaves and core the head of cauliflower. Next, cut the cauliflower into florets. Place the florets in the bowl of a food processor and pulse until the cauliflower is the size of rice.

  4. Heat the butter or ghee in a large skillet over medium heat. Add the onion and garlic and cook for 2-3 minutes. Add the cauli-rice, coat with butter/ghee and cook for 3-4 minutes. Next, add 1/4 cup of chicken broth and stir constantly until the liquid is absorbed. Once absorbed, add another 1/4 cup of chicken broth and stir until absorbed. Repeat one more time with the last 1/4 cup chicken broth. Cook until the cauli-rice is tender. Add the butternut squash, sage, and stir to combine. Season to taste and cook for another 3-4 minutes.



I am always looking for a new way to make bread. This super simple recipe will not disappoint.

  • 2 Tbs. coconut flour

  • 2½ tsp. grass fed gelatin, available here

  • ¼ cup plus 2 Tbs. well-cooked and mashed butternut squash or sweet potato

  • 2 Tbs. butter, ghee or coconut oil

  • 2 eggs, at room temperature

  • ¼ tsp. sea salt (more or less to taste)

  1. Have all ingredients at room temperature. (If the squash and butter is cold, you can stir them together in a saucepan over low heat to bring them to room temperature.)

  2. Preheat the oven to 400 and line a baking sheet with parchment paper. Stir together the coconut flour and gelatin.

  3. Stir together the squash and the butter until smooth. Stir in the coconut flour/gelatin mixture until combined, then stir in the egg and sea salt.

  4. Spoon into rounds on the baking sheet. You can make these thinner or thicker-- experiment and find what you prefer! I made them about ¼ inch thick for the picture here, but I usually make them a bit thicker.

  5. Bake for about 12 minutes, then carefully peel them off the parchment paper and flip. Bake for another 5 minutes (or longer), until they are dry to the touch and pliable. (They will take longer to cook if they are thicker and they will cook faster if they are thinner... you know the drill.) Let cool completely, then enjoy within an hour or so of baking for the best texture.


Whip up a batch of squash sauce. Top zoodles, veggies, or meats with this sauce.

  • 2 cups cashews , soaked overnight

  • 1 butternut squash, cubed and boiled to soften

  • 2 cups water

  • 2 cloves garlic, minced

  • 2 tsp sea salt (or to taste)

  1. Drain the water from the soaked cashews.

  2. Combine all ingredients in a blender and blend until smooth.

Go get your butternut squash today and try one of these recipes. Enjoy!

Here is how to select the best squash:

  • look for a solid beige color

  • avoid ones with brown spots or large nicks

  • store outside of the frig, but not in direct sunlight (this squash will spoil faster in sunlight)

Enjoy! Here's to your health! Happy Cooking!



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