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Butternut Squash and Apple Hash

Updated: Aug 24, 2019

I had a ton of butternut squash left over from last night's dinner, so I figured, why not add a side of butternut squash hash to our #brunch #breakfast this beautiful polar-vortex-free winter morning. The good news about this hash as opposed to your usual potato based hash:

  1. Per cup, butternut squash has only 5% of your daily recommended value of carbohydrates. Potatoes have 8%.

  2. Potassium isn't all that great for folks with kidney disease. Squash has 14% DRV of potassium, and potatoes have 18%.

  3. Other good news about this squash/apple hash is that apples are very high in fiber.

squash apple kale hash

Veganized a Real Food Dieticians Recipe | Serves: 4 | Time: ~30 min


1 tbsp coconut oil, divided

1 medium sweet onion, diced

3 cups #butternut #squash, diced in 1/4 in cubes

1 medium #apple, cored and diced

½ tsp dried sage

¼ tsp dried thyme

¼ tsp garlic powder

½ tsp. sea salt

Pinch of red pepper flakes

3 cups #kale, washed and torn

squash apple kale hash


Combine (if using) in small bowl.

Place a large skillet over medium-high heat. Add 2 tsp coconut oil and heat just until oil starts to shimmer. Add onion, squash, sage, thyme, garlic powder, salt and red pepper flakes. Saute for 7-8 minutes, stirring occasionally.

Add 3 tbsp water and diced apple. Cook an additional 10 minutes, stirring occasionally.

Place on top of hash and cover with a lid. Allow greens to wilt, about 1-2 minutes. Stir, season with additional salt and pepper and serve.

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