Velvety Butternut Squash Puree

This is a great way to sneak some Vitamin A into yourselves and your kids and adding a warm flavour kick to your meals. Vitamin A actually helps defend against germs and bacteria by building a strong mucus membrane throughout our entire digestive tract (including the mouth). It tastes great too!

velvetty butternut squash

Velvety Butternut Squash Puree

created by Sarah Maughan


1 medium Butternut squash
1  – 1 ½ tsp cinnamon
¼ tsp allspice
1 tsp cumin
Pinch cayenne pepper
1 tbsp coconut oil
1 – 2 tbsp tomato paste (*omit if you are just roasting and not pureeing afterwards like the picture above)


  1. Peel and chop squash – boil in water until soft*
  2. Remove most of the water and use a hand blender or glass blender to puree
  3. Add in spices and stir in coconut oil/butter and tomato paste
  4. Add more water depending on desired consistency (will thicken more if left overnight)
  5. Add to dish of choice (recommended for white fish or chicken)

*This can also be roasted in the very first step and consumed just like that! Yum!

Smear over white fish, or heck, even have it as a dessert!

About Sarah Maughan

Sarah Maughan is a Registered Holistic Nutritionist based in Toronto, ON and has been consulting since 2009. Her website aims to educate you, make you laugh, help you live and inspire you to eat whole food! To stay up to date sign up for free blog and recipe updates! In the meantime, empower your body with food!
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