Spiralized Butternut Squash Stir-Fry
Growing up as a kid in San Francisco, Asian fare was a weekly ritual in our household. Everyone had their favorite dishes, and mine was usually something with noodles. I thought it would be fun to recreate something along those lines with more whole food, nutrient dense ingredients and less refined carbohydrates. I also knew I could find most of the ingredients I need to do this at my local Trader Joe’s.
Why Butternut Squash?
I chose butternut squash noodles for this recipe because it is very high in Vitamins A and C and carotenoids (such as beta-carotene) that help to reduce inflammation and it is also higher in potassium than a banana, which makes it great for heart health. Butternut squash is also high in fiber and only 82 calories a serving. While you could buy a whole squash, chop and spiralize it, for convenience sake, I bought a bag of pre-spiralized butternut squash from Trader Joe’s.
The above is just some of my grocery haul for the week and this recipe. What I love is the use of so many vegetables. I also love that they are MOSTLY already conveniently chopped up and ready to be cooked.
This dish was cooked in a non-stick pan and not a cast-iron skillet. I used the non-stick because it requires less oil to guarantee things don’t stick. You can use a cast-iron if you like though. This dish definitely is enough for two people. If you want to add animal protein, chicken is excellent, and can probably be stretched to three servings that way. It also keeps well in the refrigerator and can be eaten for multiple meals.
Spiralized Butternut Squash Stir-Fry
A gluten-free, grain-free homemade version of a classic Asian noodle dish.
- 1 package butternut squash spirals
- 1 tsp coconut oil divided
- 1 small yellow onion, sliced
- 1 red bell pepper, sliced
- 8 oz. white mushrooms, sliced
- 3 cloves garlic, minced
- 3 cups kale, chopped
For the Sauce:
- 2 tbsp coconut aminos OR gluten-free tamari sauce
- 1 tsp maple syrup
- 1/2 tsp sesame oil
- 1/2 tsp ginger, minced
- 1/2 tsp turmeric powder
- 1/4 tsp black pepper
- 1/2 tsp garlic powder
- sesame seeds for the topping
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In a non-stick skillet, use 1/2 tsp of coconut oil and heat over medium heat. Add butternut squash spirals and toss for 5-6 minutes until tender but al-dente. Set aside in a bowl for later.
- In the same skillet, add remaining 1/2 tsp of oil and add your vegetables (sliced onions, peppers, mushrooms).
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Saute with a wooden spoon for approx. 3-5 minutes until soft. Then add in the minced garlic and stir, then add the kale. Stir for another 2 minutes or until well mixed.
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Make the sauce in a small bowl or cup. Add your sauce and the spirals and keep mixing until the sauce has coated everything and noodles are as tender as you like them. Finally, top off with 1-2 tbsp of sesame seeds. and mix once more.
