Nutty Butter Squash Bake

Quality fats give our bodies energy. Coconut oil and the omega-3 fatty acids found in nuts and seeds fuel our bodies from the inside out and keep our minds sharp for the demands of day-to-day life. Coconut oil contains a medium chain triglyceride that is easily digested prior to exercise (similar to a carbohydrate), but sustains energy well, due it to being a fatty acid.


  • 1½ cup butternut squash, peeled and cube
  • 1 Tbsp coconut oil, melted
  • ¼ tsp ground cumin
  • 1 Tbsp fresh chives, chopped
  • ¾ tsp salt
  • 1 tbsp raw pecans, chopped
  • 1 tbsp raw pistachios, chopped
  • ¼ tsp dried chili flakes


  1. Pre-heat oven to 350°F.
  2. Bring a pot of water to boil, add the butternut squash cubes and cook for 5 minutes. Drain and set aside to cool slightly.
  3. Meanwhile, combine ¾ Tbsp of coconut oil with the cumin, chives and ¼ tspofsalt. Toss immediately with the butternut squash. Place the mixture in an oven safe dish.
  4. In a bowl, combine the pecan, pistachios, red chili flakes, ½ tsp of salt and the remaining 1/4 Tbsp of coconut oil. Sprinkle the mixture over the butternut squash.
  5. Bake for 25 minutes.
  6. Serve hot if possible, and aim to consume 1 – 2 hours before workout.