Kabocha Squash Mash

Any seasonal variety of squash, including pumpkin, will work with this simple recipe.

Kabocha Squash Mash

Makes six servings
Prep time: 10 minutes
Cook time: 35 minutes


  • 3 lbs. kabocha squash
  • Olive oil
  • Coarse salt and pepper to taste
  • Sprinkle of nutmeg
  • 1 Anjou pear, peeled, cored, and diced


Heat the oven to 350 degrees F.

Split the squash lengthwise, and scoop out the seeds; brush the cut sides with olive oil, then sprinkle with salt and pepper.

Lay the squash cut-side down on a baking sheet and bake for 30 to 35 minutes, or until soft to the touch.

Allow squash to cool slightly, then scoop out the flesh; transfer to a mixing bowl, sprinkle with nutmeg, and mash. Gently fold in the diced pears and season with salt and pepper to taste. Serve warm.

Excerpted with the permission of VeloPress from Feed Zone Table by Chef Biju Thomas and Allen Lim, PhD. Try more recipes at feedzonecookbook.com.

Why No Numbers?

Readers sometimes ask us why we don’t publish nutrition information with our recipes. We believe that (barring specific medical advice to the contrary) if you’re eating primarily whole, healthy foods — an array of sustainably raised vegetables, fruits, nuts, seeds, legumes, meats, fish, eggs, whole-kernel grains, and healthy fats and oils — you probably don’t need to stress about the numbers. We prefer to focus on food quality and trust our bodies to tell us what we need. — The Editors

Photography by Aaron Colussi

Allen Lim, PhD, is an exercise physiologist who has worked with teams on the pro cycling tour as well as with the world’s best climbers, ultrarunners, and adventurers. Together with Chef Biju Thomas, he has written three cookbooks focused on using healthy food for better athletic performance.

Photography by Aaron Colussi

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