Butternut Squash Pasta Sauce

Welcome one, welcome fall! My favorite part about fall is the copious amounts of squash that are in season. One of my all-time favorite squashes is definitely the butternut squash. From sweet to savory, there are so many uses for the wondrous fruit? Vegetable? Tough to tell, but it seems that the delicious squash we know and love are fruits.

butternut-squash

Alright alright, so before I get into the recipe itself I just wanted to talk nutrition for a minute. As if you didn’t need more reason to love butternut squash, it’s important to know why your body loves butternut squash as well.

Reasons why butternut squash is healthy for us:*  

  1. Butternut squash has more Vitamin A than any other squash. Vitamin A is really good for your eyes, hair, skin and is otherwise known as a powerful antioxidant.
  2. It is also very high in a lot of the B vitamins folate, riboflavin, niacin, B6, thiamin and pantothenic acid.
  3. It contains trace minerals like iron, copper, calcium, potassium, phosphorus.
  4. It contains fiber and omega 3 fatty acids
  5. If you consume the seeds, once shelled of course, they have a high amount of tryptophan

*Note: Bear with me as I start my blog up, I will be explaining all of these different nutrients in posts to come! For now, just know it’s all good stuff for you 🙂

Okay, so the recipe! This is such a fun fall-esque alternative to mundane tomato pasta sauce (nothing against it though). It takes a little bit to get from ingredients to final product, but it truly is an easy recipe.

Prep Time Cook Time Total Time
45 minutes 45 minutes 1hr 30 min

Makes 5 cups

Ingredients:

1 BUTTERNUT SQUASH

3 TBSP OLIVE OIL FOR ROASTING VEGETABLES

1 SMALL ONION

  • Cut into coarse slices lengthwise

4 CLOVES GARLIC

  • Keep whole, just cut off the bottom so the hard part is discarded

2 CUPS WATER AND 1 TBSP VEGETABLE BOUILLON OR 2 CUPS VEGETABLE BROTH

½ CUP FULL FAT COCONUT MILK (can sub for reduced fat if wanted)

1 TSP OREGANO (or whatever italian herbs you want)

SALT AND PEPPER TO TASTE

Instructions:

  1. Start by preheating the oven to 425 degrees and lining a cookie sheet with tin foil.
  2. Cut butternut squash top off, then cut lengthwise.
  3. Scoop out seeds and throw away or save to roast as you would pumpkin seeds
  4. Add 1 tbsp of olive oil to each half of the butternut squash (you can use less if you’d prefer)
  5. Season with salt and pepper and place on cookie sheet flesh side down
  6. Place in oven and bake for 20 minutes
  7. Meanwhile, cut the onion in large slices lengthwise and cut the bottoms of the garlic cloves off
  8. In a small bowl, mix 1 tbsp with the garlic and onion
  9. After the 20 minutes is up, place the onions and garlic on the cookie sheet with the squash
  10. Bake an additional 25 minutes or until you can poke a fork through the thickest part of the squash with ease
  11. Remove from oven and let sit/chill for at least 30 minutes or until it is hardly even warm to touch
  12. When butternut squash has cooled, scoop with a spoon into a blender
  13. Add all other ingredients into the blender with the butternut squash and you have pasta sauce!
  14. Serve on top of pasta, gnocchi, polenta, or even on its own!

IMG_7641_edited

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