Butternut Squash Carrot Sauce

It’s fall! October marks not only Halloween but a change in cuisine. Lots of fall vegetables that have a short season but a lot of flavor. They are warm, rich, and comforting. I decided to start out fall with a butternut squash recipe. I love the rich flavor that doesn’t need a lot of seasoning. I use nutmeg and cinnamon to bring out the earthy nutty flavors of the butternut squash – with carrot for color and extra nutrients – and tomato sauce to give it a nice saucy consistency as well as a great natural way to break down the squash and carrots in the sauce. This sauce is meant for meal prep – because of the blending at the end you need to have it cool in order to handle the squash.


1 butternut squash chopped into cubes

1 8oz can of tomato sauce

2 full sized carrots chopped

2 tablespoons of olive or vegetable oil

1/4 teaspoon of nutmeg

1/4 teaspoon of cinnamon

1/2 cup of milk or plant based milk (I used almond)

1/2 teaspoon salt

1 teaspoon sugar

1/2 teaspoon black pepper

1/2 -1 cup of waterSteps1) Add oil to the pan and once it is warm add the nutmeg and cinnamon. Then fast follow with carrot, squash, and tomato sauce. Add a lid and let simmer for 25 minutes on medium till the carrots and squash. I had to add water so it would not stick to the pan because in Colorado the water just evaporates! If you are at sea level you may not need to add it.

2) Once everything is mushy and cooked through you are ready for blending. Let the veggies cool for a 1 minute so it splashes you will not get burned. But if you are confident and careful (I am a little clumsy) add to blender hot – so you can serve right after if desired. This recipe works best for meal prep.

3) Heat up the water and milk in the microwave for about 30 seconds so that it doesn’t cool the mixture. Add the water and milk into the blender. If you need to add more water for a smooth consistency add up to 1 cup. But make sure to season according to the water you add. Once smooth add the seasoning and give the blender a whirl again.

4) Extra veggies – I added some cooked spinach on top.

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