Caramelized Butternut Squash with Dulse | Published in EcoParent Magazine


This delicious bright orange side dish features naturally sweet squash balanced with crunchy mineral-rich dulse. Dulse is a type of seaweed, one of the richest sources of minerals in the vegetable kingdom! Sea vegetables contain high amounts of calcium and phosphorus and are extra high in magnesium, iron, iodine, and sodium, with good amounts of anti-in ammatory omega-3s. Dulse is great for sautéing in a little coconut oil and munching on like salty chips, and equally wonderful sprinkled on salads, on top of soups, and open-faced sandwiches as a crispy, healthy garnish.

This dish is lightly seasoned with warming ginger and cayenne, both of which have a vasodilating effect, meaning that they help to widen blood vessels to bring oxygen and nutrients to the skin. Squash is an excellent source of beta carotene, which gets converted by the body into Vitamin A. Did you know that when you consume carotenoids, you are actually getting natural sun protection? The antioxidants act like a natural sunblock, protecting your skin cells from UV exposure. If you’re lucky enough to be heading out to play in the snow on a bright winter day, eat your squash to help prevent getting a sunburn on your exposed nose!



1 1/2 lb butternut squash
3 Tbsp coconut oil
1 tsp fresh ginger, minced
1 Tbsp honey (or maple syrup)
1/4 tsp cayenne pepper or chili flakes
1/2 tsp sea salt
1/4 tsp pepper
1/2 cup dried dulse
1 Tbsp coconut oil


1.Cut squash in half and scoop out seeds.
2. Peel and cut squash into 3⁄4 inch (2 cm) cubes and set aside in a bowl.
3. In a saucepan, melt coconut oil, then add minced ginger, honey and cayenne or chili. Sauté for 30 seconds.
4. Pour the oil/spice mix on the squash, and toss to coat the cubes well, then transfer to a glass casserole dish or lined cookie sheet.
5. Roast in the oven at 400°F for 35-45 minutes or until golden and caramelized.
6. While the squash is roasting, you can crisp up the dried dulse by sautéing it in the coconut oil for a few minutes, stirring frequently until crispy. It’s ready when the deep purple colour starts to brown on the edges. Sprinkle on squash before serving and add salt and pepper to taste.