Wednesday, May 18, 2011

An American Comfort Food Reimagined: Butternut Squash French "Fries"

One of the keys to a healthy diet is to eat a diverse variety of vegetables on a weekly basis.  This recipe gives you a unique, healthy way to serve one of most people's favorite foods to eat regularly, French Fries!

Butternut Squash French "Fries":
(adapted from a recipe in The Get Healthy, Go Vegan Cookbook 
by Neal Barnard, M.D. and Robyn Webb)

Butternut Squash
Extra Virgin Coconut or Red Palm Oil
Sea Salt or Himalayan Pink Salt

1.  Preheat your oven to 425 F.
2.  Peel and cut the squash into French-fry shapes. 
3.  Melt the Coconut or Palm Oil and add enough to lightly coat the squash.  Stir. 
4.  Sprinkle with Paprika.
5.  Bake in the oven for about 30 minutes, turning halfway through, until the inside is tender and the outside has a beautiful golden brown color.  (Keep an eye on them the first time you make them because baking times vary according the the size of the fries.) 
6.  Sprinkle with sea salt and serve! 

These "fries" pair nicely with black bean veggie burgers and a fresh, green salad.

Some good reasons to eat Butternut Squash...

Many of the carbohydrates it contains come from beneficial sugars called polysaccharides, which studies show have special anti-inflammatory, antioxidant, and anti-diabetic and insulin-regulating properties.
It contains potent antioxidant cartenoids, Vitamin C, niacin, manganese, B Vitamins, and heart-healthy folate.
It reduces inflammation in the body, which helps prevent inflammatory diseases like asthma and rheumatoid arthritis.
It is an excellent source of immune-supportive Vitamin A.
It is a rich source of dietary fiber, which has been shown to have a number of health benefits including increased absorption of minerals, reduced blood cholesterol levels, and a lower risk of many types of cancer.


The Get Healthy, Go Vegan Cookbook, Neal Barnard, M.D. and Robyn Webb
The World's Healthiest Foods Website,
"Power Foods:  Butternut Squash," Whole Living Magazine On-line,



  1. Bridget, what would you recommend for a ketchup? Is there anything with a similar taste to the traditional Heinz ketchup?


    1. Sara, :)

      At our house, we really enjoy Organicville ketchup sweetened with agave. To me, it tastes even better than Heinz. Check Outpost or Whole Foods and you will probably have a variety of options! These also make outstanding BBQ sauces, I might add.