Delicious squash spread

I had forgotten about a recipe I use to make years ago with baked mashed yams, honey & cinnamon. This scumptious healthy mash spread is delicious on toasted cinnamon bagels!


squash-4x4This year I made a similar recipe using baked squash as they are in season at the moment. You can use any kind of “meatier” squash, as the lighter or stringier one’s will not make a nice paste for spreading.

Cut your squash in half and scoop out the seeds.

Save the seeds and toast them until the centers are dry and the seed is crunchy. Let cool and store in an airtight container such as an old jam jar. These make fun, tasty & healthy treats for your dog!

Next, bake your squash skin side up in a glass or ceramic baking dish, lightly greasing the bottom so they don’t stick.

Pending the size of your squash they will take about 45 minutes at 375f . You will know when they are baked all the way through when you can easily pierce the squash with a sharp knife.


When your squash is sufficiently baked, scoop out the meat and mash with the following options:

2 cups of mashed squash
2 T honey or maple syrup
1/4 c toasted, chopped nuts such as walnuts, almonds or cashews
1/4 c toasted sunflower seeds
1/4 c raw pumpkin seed
1 tsp cinnamon

for extra protein add:
1 T nut butter-peanut, cashew, almond or hemp
1-2 T hemp hearts

for extra sweetness options add:
1/4c dried cranberries
1/4c raisins
1/4c chopped dates
1/4c apple sauce

Let cool uncovered in fridge before adding a lid to store.

Spread on oat cakes, wasa rye crackers or toasted bagels!


I also save the baked skin to add in pieces to my dog’s meal, he loves it!


squash-seed-nutrition1 c baked squash without salt









baked-squash-health-benefits1 c roasted seeds without salt




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Read more about why you should eat more squash:



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