Steaming Butternut Squash & Pumpkin

Steaming is one of the most healthful ways to cook vegetables to retain all the nutrients.  Create a healthy meal in minutes by steaming vegetables.

  • Prep 5mins
  • Cook Time 6-10mins
  • Difficulty Low
  • Serving4 cups
  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Anti Inflammatory

    Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.

  • Oil Free

    Recipes are oil-free and have no added oils as ingredients or for cooking with. An oil-free diet can be beneficial for some cardiovascular diseases.

  • Restorative

    Restorative ingredients and recipes guided by traditional wisdom & modern practices that help enhance your natural healing, detoxification & elimination process.

  • Vitamins Minerals


✓ adds to shopping list

  • 4 cups diced pumpkin or winter squash
  • water


Steamed Pumpkin and Squash


WASH, cut ½, scoop out seeds, peel + dice 5cm / 2″ cubes – see Knife Skills photo gallery above. 


SAUCEPAN ADD water 5cm / 2″ bring to a boil, lid on. 


STEAMER BASKET place cubed veg.  Use stainless steel or bamboo steamer, never plastic.


PLACE steamer basket over boiling water, lid on.  Water level should be below steamer basket. 


SET TIMER 6 mins – CHECK if fork-tender as you like; if not steam another 2 min. Turn off heat.


REMOVE steamer basket.  If you leave it sit over water or the lid on, it will keep cooking = overcook.


SERVE steamed vegetables or proceed with your recipe as per directions.

Tips + Suggestions

LOW FODMAP recommendations Kabocha/Japanese Pumpkin ⅔ cup per serving. Butternut Squash ⅓  cup per serving


SIZE MATTERS Cooking times will vary depending on the size you cut the vegetables


KABOCHA | Japanese Pumpkin and butternut squash are the galleries images


DIY PUREE pumpkin or squash, sweet potato puree for baking by steaming and then pureeing vegetables