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Recipe: Butternut Squash Muffins

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*Recipe courtesy of

Take advantage of winter’s sweet squash with this healthy recipe. Chock full of nutrients, these muffins make a perfect pre-run breakfast!

Butternut Squash Muffins

1 cup mashed butternut squash
1 small very ripe banana, mashed
1/4 cup applesauce
2 tablespoons canola oil
2 eggs
1/2 cup buttermilk or milk
2 cups white whole-wheat flour
2 tablespoons ground flaxseed meal
1/2 cup brown sugar
1 1/2 teaspoon baking soda
1 1/2 teaspoon baking powder
1 teaspoon salt
1 tablespoon cinnamon
1 teaspoon ground ginger
1/2 teaspoon ground nutmeg

Preheat oven to 350 degrees. In a medium bowl, mix the squash, banana, applesauce, oil, eggs, milk and sugar together until well combined. In another bowl, mix the flour, flaxseed meal baking powder, baking soda, salt and spices together. Add the wet mixture into the dry ingredients and mix until just combined. Be sure not to over mix as this will result in a denser muffin.

Line a muffin tray with liners and fill each cup approximately 3/4 full. Bake for 20 minutes.


Mary Saph Tanaka, MD, MS, developed her love for cooking at a young age, with fond memories of planting and cooking vegetables from the garden with her mother. She regularly utilizes locally grown ingredients and her knowledge of nutrition and herbs to prepare nutritious meals for family and friends. She is completing her pediatrics training at UCLA Mattel Children’s Hospital as part of the Community Health and Advocacy Training program. She developed the recipes for the recently released book, ’Eat Your Vegetables’ and Other Mistakes Parents Make: Redefining How to Raise Healthy Eaters written by Natalie Digate Muth, MD, MPH, RD.