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We Helped "Good Day Philadelphia" Make the Holidays Healthy!

Our Nutritious Nostalgia hits the airwaves, and we couldn't be prouder of our baby!!

You guys! It was so freakin’ special to see our Nutritious Nostalgia concept continue to roll in different incarnations… what a fun opportunity to bring healthy options “to the table” for our fellow Philadelphia area peeps!!

If you haven't been following along, our Nutritious Nostalgia series started because George put the offer out to our followers on NYCfitfam to submit their favorite comfort foods and he'd pick a few to reverse engineer and make healthy & plant-based. What followed was hundreds of DMs, so we created a whole series around it... and then Good Day Philly asked us to come on and show their viewers how health-i-fy some traditional holiday favorites for their viewers!!

First up.... who doesn't love a Tater Tot?!?

So many of us grew up with this side dish as a staple on our dinner table... but the problem is, one serving can add up to about 350 calories and 12g fat (9g saturated), and you haven't even gotten to the main course yet!

We swapped 'em for these Butternut Tots w/ spicy maple mustard - these will satisfy those tot cravings with the velvety sweetness you only get from butternut squash. Not to mention, this low-calorie, fiber-rich winter squash is rich in important vitamins, minerals, and disease-fighting antioxidants - win/win!

Butternut Tots w/ spicy maple mustard

Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: serving 4


1/2 lb. butternut squash about 1/2 of a medium squash, cut into 1 inch cubes

1/2-1 tbsp. olive oil divided

1/4 medium onion quartered

1/2 garlic clove minced

3/8 cup panko breadcrumbs

1/8 cup chickpea flour

1/4 tbsp. smoked paprika

1/8 tsp. salt plus extra for sprinkling

1/8 tsp. black pepper

For the Spicy Maple Mustard:

1/8 cup yellow mustard

1 tbsp. maple syrup

1-1 1/2 tsp. sriracha or to taste


  • To Make the Tots:

Butternut Squash Tot Heaven!!
  • Preheat the oven to 400°.

  • Line a baking sheet with parchment paper.

  • Toss the butternut squash cubes with 1/2 tablespoon of olive oil and arrange them in an even layer on baking sheet.

  • Bake until piercable with a fork, but still pretty firm, 12-15 minutes. Remove from oven and allow to cool for a few minutes.

  • Place the butternut squash into food processor bowl with the onion, garlic, panko, chickpea flour, paprika, salt and pepper. Pulse until ingredients are well blended, stopping to scrape down sides of bowl as needed.