Beta Bash

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Number of servings: 13

Per Serving 125 calories

Fat 8 g

Carbs 13 g

Protein 1 g


They tell us to "eat the rainbow" every day, a cup of every color of fruit or vegetables every day. I don't know about you, but I can't hold that much! A half cup serving of orange stuff is more doable, and makes a dandy dessert-like dish for a low-carb eater.

There's nothing magic about these quantities or this exact type of orange veg. It's what I had on hand, and I wanted to get a calorie count. Sometimes I roast carrots to blend in, or whatever is available. It's orange. It's good with greens and a can of tuna. I'm happy.


  • 1.5 lb winter squash, cooked
  • 1 lb sweet potato, cooked
  • 1/2 cup virgin coconut oil
  • 1 tbs honey
  • 1/2 tsp salt


  1. If you start with a fresh squash, cut it in half, scoop out the seeds, and bake, cooked side down, in a 375 degree oven for about 40-45 minutes. Bake the sweet potato at the same time, poking some holes in it first. Remove from the oven and let them cool.
  2. Remove the skin from the sweet potato, and scrape the meat from the squash. Add the coconut oil, honey, and salt, and mash it all together with a potato masher. When it's all blended, you can divide it into half cup servings by placing it in little freezer containers, or into a silicon cupcake pan. I freeze a batch of this every month or two, and just pull out what I need since I'm the only one in the house who really likes sweet potatoes or winter squash.

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