Mashed Butternut Squash and Sweet Potato with Pecans


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Looking for a last minute Thanksgiving side? Look no further! Sweet potatoes and butternut squash are naturally sweet and with the lightly sweetened pecans on top, this slightly sweet dish is the perfect compliment to your savory Thanksgiving plate.

Pecans provide potassium, protein, iron, magnesium, and calcium; while both sweet potatoes and butternut squash are loaded with vitamin A. Butternut squash is also a great source of vitamin C, B6, magnesium, and potassium. The sweet potatoes provide us with potassium, vitamin C, calcium, magnesium, B6, and iron. It’s the perfect nutritious and delicious side!


For the mashed squash/sweet potato mixture:
  • 3 large sweet potatoes, washed and halved (skin on)
  • 1 small butternut squash, cubed
  • 2 Tbsp coconut oil, melted and divided
  • sea salt + black pepper
  • Cinnamon, just a pinch
  • 1 Tbsp pure maple syrup
  • 1 Tbsp coconut oil
For the pecan topping:
  • 1 cup pecans, chopped
  • 1 Tbsp coconut oil
  • 1 Tbsp  coconut sugar
  • 1 Tbsp maple syrup
  • Pinch ground cinnamon
  • Pinch sea salt


  1. Preheat oven to 400 degrees F.
  2. Line  2  baking sheets with parchment paper and  lightly grease a 8×8 baking dish.
  3. Add the halved sweet potatoes to one baking sheet, and the cubed butternut squash to the other. Lightly toss each with 1 Tbsp of melted coconut oil and salt and pepper to taste.
  4. Roast butternut squash for 15 -20 minutes, or until very tender and easily mashed. Remove from oven and set aside.
  5. Roast the sweet potatoes for 20-35 minutes or until very soft and easily mashed. Remove from oven and set aside.
  6. Reduce oven heat to 350 degrees F.
  7. Heat a large non-stick skillet over medium heat. Add the chopped pecans and toast for 5 minutes, stirring frequently. You may need to lower the heat if they begin to brown or smoke too quickly.
  8. After 5 minutes, add coconut oil, coconut sugar, maple syrup, cinnamon, and salt. Stir to coat and cook for another 1-2 minutes. Remove from heat and set aside.
  9. Peel sweet potatoes (optional- the skins are full of fiber and good for you!) and add them to a large mixing bowl with the butternut squash. Mash them together with a fork or potato masher. Add a little salt/pepper, cinnamon, maple syrup, and coconut oil.
  10. Transfer the mixture to the prepared 8×8 baking dish and top with the toasted pecans.
  11. Bake for 10-15 minutes, or until warmed through.
  12. Allow to slightly cool then serve.









Recipe adapted from Minimalist Baker

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 About Tracy Konoske, MS, RDN

meet_tracyTracy Konoske is an eclectic clinician and uses a blend of natural, integrative, functional, and personalized medicine to help her patients feel their best.  Tracy understands that there are 4 drivers of chronic disease:  Toxins, Infections, Stress, and Diet.  And it's often a combination of all 4 that lead to a chronic health condition, and thus it takes a treatment plan addressing each of the 4 to resolve and reclaim good health.  Tracy has recovered from 2 "perfect storm" situations which had drastic effects on her health and led to multiple mystery illnesses and diagnosis including Lyme.

By reducing the burden of these triggers, Tracy is successfully resolving:

  • Fatigue (anemia's, adrenals, thyroid-related, chronic fatigue syndrome, ME-CFS)
  • Auto Immune Conditions (Hashimoto's, Lupus, MS, Rheumatoid Arthritis, Celiac)
  • Mental Health Conditions (anxiety, depression, OCD, ADD/ADHD)
  • Cognitive Dysfunction (trouble concentrating, forgetfulness, symptoms of early Alzheimer's)
  • Digestive Disorders (low hydrochloric acid, "leaky gut", Candida Albicans, Small Intestine Bacterial Overgrowth SIBO, IBS, Crohn's Disease, Ulcerative Colitis)
  • Migraines and chronic headaches
If you've one or more of the above-mentioned conditions, or have been told you have Lyme or chronic Lyme,  there's a good chance you are in the right place.If you have a history of chronic sore throats, tonsillitis or tonsillectomy, mononucleosis, glandular fever, shingles, and/or cold sores, there's a good chance you are in the right place.

There are no coincidences.  All good things come from God.

Every day, Tracy is helping people just like you get well!