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Butternut Squash & Apples (Low Histamine, Low Sugar)

Once it hit September and the temperature began dropping, I was reminded that both apples and squash are low histamine and antihistamine foods. I immediately knew I had the perfect low histamine Thanksgiving recipe recipe to quench my sweet tooth. I’ve listed tips for ingredient switches and substitutions in the recipe notes, but please comment below if you have any questions!

About this recipe

Family Recipe Alert! Until last month, it had been several years since I’d made squash & apples. It was a staple in my house growing up. Every fall, once the apples began dropping in price, my mom picked up a few pounds and a butternut squash, and she made a huge pot of it for the freezer.

Great for Beginners. Luckily this recipe needs very few substitutions and even less babysitting on the stove, since both apples & squash are quite forgiving of potential burning.

Low Histamine Holiday Dish. Whether you celebrate any holidays or not, this is a very fall-spiced dish, low histamine and perfect for the whole family.

Ingredients

Butternut Squash: what’s squash and apples without the star of the show? This bright orange vegetable is a rich source of vitamins and minerals, and sweetens up beautifully in the oven. Much like my squash soup, this recipe takes advantage of that delicious oven-baked caramelization.

Apples: these are the other core of your dish (pardon the pun!). Since the skins of the apples contain an abundance of histamine-fighting nutrients, I like to leave those on, but you can peel them off. I like granny smith apples plus either pink lady or fuji apples, because I like the balance of crisp and sweet, but you can use any sturdy varieties.

Vanilla Powder: this was switched out for the vanilla extract, to make it truly histamine-friendly, and voila! The perfect recipe. It adds a beautiful complexity to the overall flavor of the sweet version of this dish.

Monk Fruit Extract: added for extra sweetness, and a bit of salt for further emphasizing the sweet flavor [make sure you’re NOT buying monk fruit sweetener or any kind of blend].

Camu Camu Powder: this is a safe, low histamine way to mimic some of the properties of lemon juice, though if you add too much it can be a bit bitter. This fruit-based source of vitamin C (the reason for its tartness) is also easier than ever to find online.

How to make squash & apples: step-by-step instructions

Step 1. Peel, core, and slice up a whole butternut squash. Make sure you remove all the seeds and the stringy parts. If you can handle microwaved foods, popping the whole squash in the microwave oven for 3 minutes will loosen the skin and make it easier to peel.

Step 2. Measure out a quarter cup of coconut oil or ghee and add it to the pan. Over medium-low heat (3-4 out of 9 on my burners), slowly brown the butternut squash; this should take 40-50 minutes, with you stirring every 5 minutes or so. Don’t stir too often at the beginning, or they won’t brown.

Step 3. While the squash is cooking, carefully wash each of the apples, and then cut them into 1/4 inch slices, with the skin on (to take advantage of the natural quercetin in the peel). Once the squash is browned and softened, smelling a bit sweet and caramelized, add in the apples and stir well. Cook the mixture another 20-25 minutes, until the apples are soft but not falling apart.

Step 4. Once the dish begins smelling quite sweet, measure out the salt, camu camu, vanilla powder, monk fruit, and cinnamon (this is really necessary to bring the dish together, so if you can’t handle it, I wouldn’t recommend making this particular dish).

Step 5. Stir them into the pan and cook just two more minutes before turning off the burner and removing the pan from heat. Let it cool just a few minutes before plating it or freezing it in glass containers, otherwise you risk histamine build-up by leaving it on the counter!

Recipe notes & tips

Remember: BUY ORGANIC!! And clean the apples super well, even though they’re organic, because it’s important to leave the skin on for the health benefits (namely natural quercetin). You can also prep the apples while the squash is cooking for some time-saving on prep.

Ratios: The general rule for apple-to-squash ratio is one small apple per cup of cut butternut squash, but the more apple you use, the sweeter the dish will be. I usually go for 3 medium-sized apples for one large butternut squash.

Cinnamon: You can omit the cinnamon if absolutely necessary, but I really recommend it for the big flavor added by the tiny amount. If you do omit it, however, replace it with another 1/4 teaspoon of camu camu powder.

Make it Sweet: For a sweeter dish, add 2 T. of coconut sugar when you add the apples, and serve with a dollop of coconut cream.

Make it Savory: For a less-sweet dish, omit the monk fruit & vanilla, and add in a 1/4 t. of ground black pepper. The savory version goes great with almost any pork dish, maybe with some brussels sprouts of broccoli on the side.

This dish freezes beautifully no matter what spices you use, so you can make a large batch and easily reheat on the stovetop on low.

What to serve with squash & apples

Homemade Squash & Apples Recipe Card

As always, if you like the recipe, I really appreciate a review or comment!

Thanksgiving Squash & Apples (Low Histamine, Vegan)

Thanksgiving Squash & Apples (Low Histamine, Vegan)

Yield: 8 servings
Prep Time: 1 hour
Cook Time: 1 hour 30 minutes
Total Time: 2 hours 30 minutes

This autumn recipe from my childhood is a sweet & sometimes savory addition to any table, whether you're serving it all up now or freezing it in single portions for later!

Ingredients

  • 1 large butternut squash (also called winter squash)
  • 3-4 medium tart apples, like granny smith or pink lady
  • 1/4 cup coconut oil or ghee
  • 1/2 teaspoon vanilla powder
  • 1 teaspoon pure monk fruit powder [NOT monk fruit sweetener or any kind of blend]
  • 1/2 teaspoon sea salt
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon camu camu powder

Instructions

  1. Peel, core, and slice up a whole butternut squash. Make sure you remove all the seeds and the stringy parts. If you can handle microwaved foods, popping the whole squash in the microwave oven for 3 minutes will loosen the skin and make it easier to peel.
  2. Measure out a quarter cup of coconut oil or ghee and add it to the pan. Over medium-low heat (3-4 out of 9 on my burners), slowly brown the butternut squash; this should take 40-50 minutes, with you stirring every 5 minutes or so. Don't stir too often at the beginning, or they won't brown.
  3. While the squash is cooking, carefully wash each of the apples, and then cut them into 1/4 inch slices, with the skin on (to take advantage of the natural quercetin in the peel).
  4. Once the squash is browned and softened, smelling a bit sweet and caramelized, add in the apples and stir well. Cook the mixture another 20-25 minutes, until the apples are soft but not falling apart.
  5. Once the dish begins smelling quite sweet, measure out the salt, camu camu, vanilla powder, monk fruit, and cinnamon (this is really necessary to bring the dish together, so if you can't handle it, I wouldn't recommend making this particular dish). Stir them into the pan and cook just two more minutes before turning off the burner and removing the pan from heat. Let it cool just a few minutes before plating it or freezing it in glass containers, otherwise you risk histamine build-up by leaving it on the counter!

Notes

REMEMBER: BUY ORGANIC!! And clean the apples super well, even though they're organic, because it's important to leave the skin on for the health benefits (namely natural quercetin). You can also prep the apples while the squash is cooking for some time-saving on prep.

RATIOS: The general rule for apple-to-squash ratio is one small apple per cup of cut butternut squash, but the more apple you use, the sweeter the dish will be. I usually go for 3 medium-sized apples for one large butternut squash.

CINNAMON: You can omit the cinnamon if absolutely necessary, but I really recommend it for the big flavor added by the tiny amount. If you do omit it, however, replace it with another 1/4 t. of camu camu powder.

MAKE IT SWEET: For a sweeter dish, add 2 T. of coconut sugar when you add the apples, and serve with a dollop of coconut cream.

MAKE IT SAVORY: For a less-sweet dish, omit the monk fruit & vanilla, and add in a 1/4 t. of ground black pepper. The savory version goes great with almost any pork dish, maybe with some brussels sprouts of broccoli on the side.

This dish freezes beautifully no matter what spices you use, so you can make a large batch and easily reheat on the stovetop on low.

Nutrition Information:
Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 125.27kcalTotal Fat: 6.92ggSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 4mgSodium: 121.81mgmgCarbohydrates: 16.42ggFiber: 5gSugar: 6.39ggProtein: 0.98gg

Nutrition data is primarily accumulated from online calculators for convenience and courtesy only, and can vary depending on factors such as measurements, brands, and so on. We encourage you to double-check and make your own calculations.

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Bahis

Wednesday 13th of January 2021

I made this last week with my son and he loved it. We didn't even add the monkfruit and it tasted great. thanks

lowhistamineeats

Wednesday 13th of January 2021

You're very welcome, Bahis! I'm glad he enjoyed it. :)

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