Rich and Nutty Butternut Squash

Sweet and versatile, butternut squash is an irresistible dish when air gets crisp and leaves turn burning shades of red and orange. From a creamy bisque to a flavor-filled curry, see our favorite recipes that let this fall gourd shine.

Pura Vida’s Pecan Lover’s Muffinsrecipe-2

Yields 6 muffins


  1 Tbs. chia + 1/4 cup of almond
   milk (egg substitute)
  1 cup gluten free oat flour
  1 cup almond flour
  2 tsp. arrowroot
  1 1/2 tsp. baking powder
  1/2 tsp. baking soda
  1/2 cup coconut sugar
  1/2 tsp. pumpkin spice
  1 cup mashed butternut squash
  1/4 cup coconut oil
  1/4 cup maple syrup
  3 tsp. vanilla
  1/4 cup almond milk


  1 cup pecans
  2 Tbsp. coconut oil
  2 Tbsp. coconut sugar
  1/4 cup maple syrup

1) Preheat oven to 350.

2) Pour the pecans, coconut oil, coconut sugar, and maple syrup into a saucepan and cook over medium heat until the mixture is caramelized.

3) In a small bowl, mix chia with almond milk until the mixture begins to thicken, forming an egg substitute. Set bowl aside.

4) In a bowl, combine oat flour, almond flour, arrowroot, baking powder, baking soda, coconut sugar, and pumpkin spice. In a separate bowl, combine mashed butternut squash, coconut oil, maple syrup, egg substitute, vanilla, and 1/4 cup of almond milk.

5) Combine wet and dry ingredients and mix gently with a spoon until the batter is visibly uniform. It is very important not to overmix the batter or the results can be hard or misshapen. Divide the caramelized pecans into two equal portions – one for the batter and one for the topping. With a spoon, gently fold half of the caramelized pecans into the batter.

6) Carefully spoon the batter into a muffin pan using muffin cup liners. Spoon the other portion of the caramelized pecans onto the tops of the muffin and transfer to the oven immediately.

7) Bake 27 minutes until a toothpick inserted into the center of a muffin comes out dry. Remove the pan from the oven and let muffins cool for five minutes in the pan, and then another five minutes on a wire rack.

By Owner Arturo Duarte and his wife, Chef Nacari Duarte.


Butternut Squash Bisque

Serves 8


  3 medium carrots, coarsely chopped
  1 large Granny Smith apple, coarsely chopped
  1 medium yellow onion, coarsely chopped
  2 (11-oz.) containers pre-diced butternut squash (about 5 cups)
  1 (32-oz.) carton garden vegetable broth
  1 cup Alfredo sauce
  3 Tbsp. maple syrup
  1 1/2 tsp. kosher salt
  1 tsp. pumpkin pie spice (or ground cinnamon)
  1/2 cup roasted pumpkin seeds
  1/2 cup garlic/herb spreadable cheese


Peel carrots, apple, and onion; cut all into 1/2-inch cubes and place in slow cooker. Stir in butternut squash and vegetable broth and cook on high for three hours (or low for five hours) or until vegetables are soft. Puree the vegetable mixture using a stick blender (or cool slightly and puree in batches in electric blender and return to slow cooker). Stir in Alfredo sauce, syrup, salt, and pumpkin pie spice. Ladle soup into serving bowls; top with 1 tablespoon each pumpkin seeds and cheese.

Nutrition Facts (per serving):

Calories—240  |  Total Fat—15g
Sodium—870mg  |  Carbohydrate—25g
Dietary Fiber—4g  |  Protein—5g

From Publix,

Butternut Squash and Chickpea Curry

Serves 8


  1 Tbsp. olive oil
  1 red onion, finely chopped
  4 to 6 cloves of garlic, finely chopped
  1/2 tsp. ground cumin
  1/2 tsp. ground turmeric
  1/2 tsp. cayenne pepper
  1 tsp. paprika
  2 tsp. tomato paste
  1/2 tsp. sugar
  2 Tbsp. finely chopped parsley
  1 1/2 tsp. sea salt
  freshly ground black pepper to taste
  20 cherry tomatoes, cut in half
  2 cans chickpeas, drained and washed
  1 butternut squash, peeled and cut into 2-inch chunks
  2 cups water
  1 cup whole wheat couscous
  1 cup vegetable stock
  1 Tbsp. chopped fresh mint
  2 Tbsp. sliced roasted almonds
  2 Tbsp. finely chopped cilantro plus more for garnish


Chop veggies, herbs, and butternut squash. To cut the squash: slice off the top and bottom and cut in half widthwise. Peel both halves. Then cut each half lengthwise, scoop out seeds, and chop into cubes. Heat oil in a large pot and add onion until soft. Add garlic and cook for about 20 seconds, then add in cumin, turmeric, and cayenne pepper. Cook for 30 seconds, stirring continuously. Add paprika, tomato paste, sugar, parsley, salt, and pepper. Stir. Add the tomatoes and the drained chickpeas. Stir in butternut squash and water, and then cover with lid. Once simmering, turn the heat down to low and cook covered for 35 minutes. Cook couscous according to package directions with vegetable stock. Once it’s cooked, fluff with a fork and stir in mint and almonds. Garnish curry with some cilantro and serve with couscous.

Nutrition Facts (per serving):

Calories—567  |  Total Fat—5g
Cholesterol —1mg  |  Sodium—761mg 
Carbohydrate—125g  |  Dietary Fiber —20g  |  Protein—17g

From Whole Foods Market,

Butternut Squash and Kale Salad

Serves 8


  2 bunches kale, tough stems and ribs stripped out, leaves sliced
  1 cup low-sodium vegetable broth, divided
  1 butternut squash (about 2 pounds), peeled, seeded and cut into 1/2-inch cubes
  1 red onion, sliced
  4 pitted dates, very finely chopped
  2 Tbsp. sherry vinegar


Put kale and 1/2 cup vegetable broth in a large pot and place over medium heat. Cook, covered, stirring frequently until kale is wilted, about three minutes. Add squash and continue cooking, stirring occasionally until kale and squash are tender but not mushy, 10 to 12 minutes. Cool to room temperature.

Nutrition Facts (per serving):

Calories—100  |  Total Fat—0.5g
Sodium—45mg  |  Carbohydrate —24g
Dietary Fiber—4g  |  Protein—3g

From Nutrition World,

Did you know?

The difference in winter and summer squash is all in the maturity. Winter squash (such as butternut, acorn, and pumpkin) is different from summer squash because it is harvested and eaten in the mature fruit stage. In mature fruit, seeds within have matured fully and the skin has hardened into a tough rind.

How to Choose

Choose squash that’s heavy and dense, with an intact, non-green stem. Make sure the surface skin is dull and matte, as shiny skin indicates that it was picked too soon. Look for squash with a deep color and few  cuts, cracks, and soft spots.  Some will have a pale spot where they rested on the ground, which is fine.

Storing Wisdom

Once you’ve taken your squash home, go ahead and give it a good wash. Then, store squash in a cool, dry place with plenty of room for air circulation. Stored this way, they’ll keep for up to six to eight months. 


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