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Winter Squash & Apple Mash

Winter Squash & Apple Mash
28/10/2014 Olivia

Adapted from Coffee and Quinoa.


1 medium sized winter squash
1 dessert spoon of melted coconut oil for brushing squash
1 tbsp unsalted butter (or coconut oil)
1-2 apple, grated
1 onion, diced
1/4 tsp salt
1 clove garlic, minced
1/2 tsp cinnamon
1/2 tsp coriander
1/2 tsp cumin
1/8 tsp cayenne pepper
1-2 tbsp maple syrup


  • Preheat oven to 375 degrees.
  • Cut the squash in half and scrape out seeds. Brush with the melted coconut oil and place cut side down on a foil-lined baking sheet. Bake until squash is tender all the way through, especially at the long end. This will vary depending on the size of your squash, about 35-45 minutes.
  • Melt butter or coconut oil over medium-low heat in a large pot. Add apples, onion, and salt then cover, and cook until onions are soft, about 5 minutes.
  • Remove cover and saute until golden brown, about 5-7 minutes longer. Add garlic and spices and saute until fragrant, about 30 seconds longer. Remove from heat and set aside until squash finishes roasting.
  • Once squash is roasted, scrape it out of the skin and add it, along with maple syrup, to the pot with the apples and onions. Mash for a chunky texture or blend with a hand mixer for a smoother consistency.
  • Serve hot and enjoy!

Nutrition tips

Winter squashes are the most nutritionally dense of the squashes, containing more beta-carotene and B vitamins. Winter squashes are good sources of potassium (for bone health), vitamin B6 (supports nervous and immune systems), folate (for brain and spinal health in growing babies), fibre (for a healthy gut), carotenoids including beta-carotene (which your body converts to vitamin A, an important antioxidant and good for eye health.