Recipe: SQUASH, COURGETTE & CORIANDER MASH (gluten, dairy & grain-free, vegan)


This mash is super delicious and a great healthy way to bring substance to your meals – perfect for breakfast lunch or dinner! You can serve with eggs, fish, meat or have it alone as a soup. Low glycemic index, low sugar, high fibre, real live ingredients and with the wonders of turmeric = perfect mash!

Ingredients (makes enough for 3-4 servings):

1 butternut squash

3 large or 5 small courgettes

1 big bunch of coriander/cilantro

1/2 – 1 tsp turmeric


Roast the whole squash (no need to peel) in the oven on 180deg for 40-60 minutes

Pan fry 3 grated courgettes in 1 TBSP coconut oil, half of the turmeric, salt and pepper – fry on a high heat for 3-5 mins covering with a lid, then turn the heat down and fry without a lid for another 10 mins – stir occasionally so it gets nice and sticky.

Peel and de-seed the cooked squash and using a hand blender blend it together with the courgette, coriander, remaining turmeric, salt and pepper

Serve and enjoy!


The wonders of turmeric and its super ingredient curcumin!

  • aids memory function – is used to treat and prevent Alzheimer’s disease
  • aids the immune system – is used to disrupt cancer causing cells
  • relieves joint inflammation – is used to help arthritis
  • speeds up wound recovery and post work-out muscle soreness
  • aids digestion
  • promotes healthy glowing skin
  • incredible antioxidant properties – surpassing vit E and C

Recipe: SQUASH FRIES (vegan, gluten, grain & dairy-free)


These homemade fries are not only delicious, but using butternut squash as opposed to sweet potato or potato brings a host of additional health benefits —  squash is loaded with vitamin C & A, and has a much smaller impact on your blood sugar. Baking the squash in stable fats means the already low starches and sugars are taken slowly into the bloodstream. Heating unstable vegetable oils – the absolute worst being corn, soy, safflower, sunflower and canola – will only cause havoc on your system, and increase the  likelihood of having fat stored on your body. And remember while olive oil is a brilliant vegetable oil is must also avoid being heated at high temperatures – stick with the suggestions I’ve listed below!


1 butternut squash
1 TBSP melted coconut oil / butter / ghee / lard / goose fat
Pinch of salt


Preheat the oven to 175 deg

Peel the squash then cut into thin strips, or you can go for wedges if you prefer! Smother in coconut oil (or your choice of fat) then bake for about 30-45 mins – flipping half way thru. Add salt / cayenne pepper / salsa / guacamole. Enjoy!