Butternut squash, a starchy carb with benefit
Butternut squash, a starchy carb with benefit

Butternut squash, a starchy carb with benefit

Roasted butternut squash prepared this way is one of my favorite things in life! I’ve had a lifelong quest to find ways to have vegetables with benefits taste this good. The star of any meal, “eating your vegetables” becomes a treat!

I learned this technique from Melissa Lazarre, a truly gifted food enthusiast with a regal bearing (I know she’s a princess!).

Butternut squash is so delicious and stellar regarding health benefits.

High in fiber although a starchy carb, butternut squash has a moderate glycemic index of 51. Very high in Vitamin A, this squash also contains vitamin C, and is a good source of thiamin, niacin, vitamin B6, folate, and pantothenic acid. Minerals include calcium, iron, phosphorus, potassium, magnesium, and manganese.


Butternut squash

Coconut oil

(Use organic whenever possible. Heating fats can change them with bad results for the body.Coconut oil remains stable at higher heat than other oils and controversy continues on benefits. Udo Erasmus, who has been my fats guru for decades doesn’t even approve of cooking with oil but we have to enjoy our lives sometimes..)

Turmeric (A wonderful anti-inflammatory spice)

Cayenne pepper

(Use sparingly and not for those who don’t like heat but a little bit here is magical. It has capsaicin and many benefits. It increases metabolism and combines well with MCTs (medium-chain triglycerides like those in coconut oil).


(Celtic salt has minerals and hasn’t been over-processed (my favorite!) Pepper

(Fresh-ground if possible!)


Peel the butternut squash. The first time was the hardest. I dreaded peeling it!

Now after about 5 times, I actually enjoy it..Cut into chunks. If you prefer smaller pieces just keep your eye on it to reduce cooking time Preheat oven to 425 degrees.

Combine squash with other ingredients:

I usually put 11/2-2 tablespoons of coconut oil in the pan and add the spices – a couple sprinkles of turmeric, a tiny bit of cayenne (strong stuff!), about a teaspoon of salt and a few grinds (or shakes) of pepper.

I pile the squash on top and toss together.

Bake in oven for about 45 minutes until golden. Check at about 30 minutes, flip pieces if necessary. You can turn the pan around if pieces cook faster on one side of the oven (like mine!). Also, maybe you’re used to cooking at high heat but I wasn’t and the first time I opened the oven, I was too close and the heat blasted in my face, completely fogged my glasses and almost toasted my eyebrows! A shocking moment for a somewhat wimpy person..I sure this doesn’t apply to you but be careful! This is my mother speaking through me; she unplugged the toaster when she went of the house!

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