Butternut Squash Mango Peach Smoothie

Article written and reviewed by Jenny Gormley, BS
Published May 4, 2021

The butternut squash in this smoothie gives it a sweet and nutty flavour. Adding some greens will complete your daily serving of Vitamin A & Vitamin K.
Ready to shake up what goes into your smoothie? This week's recipe uses raw butternut squash to add a unique savory-sweet flavor that will have you asking for more!

The Health Benefits of Butternut Squash

Butternut squash is a type of winter squash that has pale orange skin with a bright orange interior. Butternut squash is in the same family as pumpkin and zucchini squash and has a mildly sweet and nutty flavor.
Squash is one of the oldest crops we eat today, dating back 10,000 years in Mexico and Central America. The word squash comes from the Native American word askutasquash, which means “uncooked” or “eaten raw.”
Butternut squash is packed with vitamin A and vitamin C, potassium, magnesium, and calcium. Apart from being rich in vitamins and minerals, it helps hydrate you, manage your blood glucose, blood pressure, and immune system.

How to Cook Butternut Squash

Butternut squash can be eaten raw, without the skin and after the inside seeds have been removed . The skin is extremely fibrous when raw and is very hard to chew.
If the squash is steamed, sauteed, boiled, or roasted, the skin softens and can be eaten much more easily. Keeping the skin on the squash when cooking makes preparation easier and boosts your fiber intake for the day.
For this recipe, we recommend you peel the butternut squash. To do that safely, cut a small part of the top and bottom of the squash off so that it can stand up flat on a cutting board.
Then, use a vegetable peeler to peel the squash from top to bottom. Always cut or peel away from your body to avoid incidents. Once the skin is removed the butternut squash will be easier to chut in half to remove the seeds, and chop into smaller pieces.

Can You Freeze Butternut Squash?

Butternut squash can be frozen either raw or cooked and will stay good for months if stored properly in the freezer.
To store raw butternut squash, peel the squash, cut it in half, remove the seeds, and chop into small pieces. Store in a bag and remove as much air from the bag as possible. Store in the freezer for up to a year.
To store cooked butternut squash, you can place the cooked cubes on a baking sheet, put in the freezer until frozen, then place into a bag to keep the cooked squash from sticking together.
You can also blend cooked butternut squash into a puree, then freeze the puree into ice cube trays, and remove into a bag once frozen.

Photos by: @livemoreraw
Recipe by: Beverly Verwey

Butternut Squash Mango Peach Smoothie

The butternut squash in this smoothie gives it a sweet and nutty flavour. Adding some greens will complete your daily serving of Vitamin A & Vitamin K.
Prep Time 15 minutes
Total Time 15 minutes
Servings 1
Calories 406 kcal



  • 1 cup Butternut Squash
  • 1 1/2 cup Mango
  • 1 cup Peach
  • 1 1/2 cup Baby Spinach
  • 1 cup Coconut Water
  • 1/2 tsp Cinnamon
  • 1/4 tsp Nutmeg
  • 1 tbsp Chia Seeds



  • Blend all the ingredients together in a high-powered blender. Add water if required to get the consistency you want.
  • Enjoy!


Calories: 406kcalCarbohydrates: 91gProtein: 10gFat: 5.5gSodium: 119mg
Tried this recipe?Let us know how it was!

About the author 

Jenny Gormley, BS

Jenny Gormley, BS is a Sports Nutrition Coach and founder of the Micronutrient Movement.

Her first job working in a kitchen started more than 12 years ago at the age of 15. Throughout the last decade, she has trained and worked in many different restaurants, all with different chefs and styles.

She is a self-taught chef who discovered a whole-food, plant-based lifestyle throughout her college education and hasn’t looked back since.

Jenny earned a Bachelor of Science in Fitness and Wellness from Northern Arizona University, with an emphasis in Health Education and Human Biology.