garlic rosemary butternut squash fries

Posted by on Jul 24, 2012 in appetizer, featured, snacks, vegetables | 0 comments

Who doesn’t crave a french fry every once in a while?!  Try this healthy alternative made with sweet and savory butternut squash.  I love to cook and bake with all types of squashes; however, the sweet and savory taste of butternut squash just might be my favorite.  And, did you know it is technically a fruit because of it’s seeds?  No wonder it’s my favorite!  It’s nutritious as well as delicious, as it’s low in fat but packed with fiber, potassium, vitamin B6, folate, beta carotene, and lots of vitamin C.  Eating 1 cup of this heart healthy, anti-inflammatory power food is only 82 calories.

garlic rosemary butternut squash fries
Recipe type: appetizer, vegetable, snack
  • 1 medium butternut squash
  • ½ teaspoon garlic powder
  • 1 tablespoon dried rosemary
  • ½ - 1 teaspoon Himalayan sea salt, to taste
  • 6 tablespoons raw or unrefined coconut oil
  1. Preheat the oven to 425 degrees, and place the butternut squash on a parchment lined baking sheet in the preheating oven for 5 minutes to soften and make peeling and cutting much easier.
  2. In a Magic Bullet, Vitamix, or other blender, grind the dried rosemary.
  3. In a medium bowl, combine garlic, ground rosemary, sea salt, and coconut oil.
  4. Cut the butternut squash in half and scoop out the seeds. Then, cut the peel off the squash, and cut the squash into thin strips.
  5. Add the strips of butternut squash to the medium bowl, and toss to coat with the garlic mixture.
  6. Spread strips out on a parchment lined baking sheet, and bake for 40-45 minutes, flipping halfway through the baking time.
  7. Serve with homemade ketchup.
Homemade ketchup: 1 6 oz can organic tomato paste 2½ tablespoons apple cider vinegar 1 tablespoon honey ¼ cup water ½ teaspoon Himalayan sea salt ¼ teaspoon garlic powder ¼ teaspoon onion powder ¼ teaspoon cinnamon dash of allspice, cloves, and cayenne Combine all ingredients in a Magic Bullet, Vitamix, or other blender and blend until smooth.


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