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A Sage & Walnut Roasted Butternut Squash That Everyone At Thanksgiving Will Be Addicted To

Liz Moody
Contributing Food Editor By Liz Moody
Contributing Food Editor
Liz Moody is a food editor, recipe developer and green smoothie enthusiast. She received her creative writing and psychology degree from The University of California, Berkeley. Moody is the author of two cookbooks: Healthier Together and Glow Pops and the host of the Healthier Together podcast.
The Inflammation-Reducing Sage & Walnut Roasted Butternut Squash Everyone At Thanksgiving Will Be Addicted To

Thanksgiving might be the ultimate You. We. All. holiday, with an emphasis on giving back, gratitude, and community—and, of course, plenty of delicious food. While a typical Thanksgiving table might be enough to induce a stomachache based on sight alone, we think of the holiday as an opportunity to nourish your body, in addition to your soul.

We asked Katie Dunlop for a fresh take on the stuffing flavors that so many of us love. After losing 50 pounds (and keeping it off!), Katie created the mega-popular Love Sweat Fitness Instagram account, which now boasts hundreds of thousands of followers. 

Having a healthy and delicious Thanksgiving is all about making small adjustments that have a big impact on your day," she told mindbodygreen, "Load up on proteins and veggies (preferably ones not doused in cream sauces and sugar) first. Then find your favorite extras and give yourself palm-size portions to enjoy. I also recommend making tiny tweaks to dishes you love."

Today, she’s teaching us a few tips for having a healthier Thanksgiving, and sharing her Sage & Walnut Roasted Butternut Squash recipe from her new cookbook, Guiltless Nutrition Lifestyle & Recipe Book.

Sage & Walnut Roasted Butternut Squash

Butternut squash is my favorite squash around! It’s sweet, savory, and loaded with tons of amazing health benefits, making this Thanksgiving side dish a superstar contender this year. It has potassium, which helps lower blood pressure by decreasing the effects of sodium (which you know is high on Turkey Day!). It's also got a ton of fiber, which will help you feel full and maybe keep you from reaching for more dessert! Beyond that, the vitamin A has antioxidants that help eyesight; the magnesium and other antioxidants help with calcium absorption and reduce inflammation; and the big dose of vitamin C helps with immunity and making skin glow.



  • 1 lb. butternut squash, peeled and cubed
  • 1 tbsp. extra-virgin olive oil
  • ½ tsp. sea salt and pepper to taste
  • ½ medium white onion, chopped
  • 1 garlic clove, minced
  • 1 tbsp. fresh sage, chopped
  • 2 tbsp. walnuts, chopped


  1. Preheat oven to 425 to 450°F. Coat a large baking sheet or roasting pan with ½ tbsp. of olive oil.
  2. Add butternut squash, onion, sea salt, and pepper, and toss to coat. Bake for approximately 30 to 35 minutes or until cooked through and lightly browned.
  3. In a saucepan, heat remaining olive oil over medium-low. Add the garlic, sage, walnuts, and a bit more sea salt and pepper. Sauté until lightly browned, and remove from heat.
  4. Once the butternut squash is done, remove from oven and combine with sage and nut mixture.

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