Creamy Butternut Sauce Over ‘Zoodles’ & ‘Poodles’

Don’t worry, we aren’t actually cooking poodles, but we are making parsnip noodles! So since zucchini noodles have been coined ‘zoodles,’ then let’s make these parsnip noodles…poodles! Butternut squash, or butternut pumpkin, is high in vitamin A (just 1 cup gives you more than 450% of your daily needs which is excellent for your skin!). It also provides vitamin C, vitamins B1, B2, B5, B6, folate, magnesium and fiber. You’re also consuming a large dose of potassium (582mg for 1 cup) which is important for muscle and nerve health along with helping to reduce your blood pressure. Pair this creamy sauce with noodles made simply from vegetables and you’re treating yourself to a delicious and nutritious meal.


  • 1 medium butternut squash (butternut pumpkin)
  • 3 tbsp coconut oil, divided
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 2 tsp dried rosemary, chopped
  • ¼ cup fresh chives, chopped
  • ¼ cup fresh parsley, chopped (plus extra for garnish)
  • ½ cup (125 ml) coconut milk/cream
  • ½ cup (125 ml) vegetable stock or broth
  • ½ tsp sea salt
  • 1 lb (500g) of mushrooms, sliced thickly
  • 2 large zucchini, spiralized
  • 2 large parsnip, spiralized
  • ground black pepper, to taste1 tsp dried chilli flakes (optional)
  • 1 tbsp nutritional yeast (optional)


  1. Preheat the oven to 350F (180C).
  2. Cut squash down the middle lengthwise. Remove stringy flesh and seeds, then drizzle oil over the squash. Lie it face it down on a lined baking tray and roast for 45 minutes or until a fork easily goes through the skin.
  3. Once cooled you can scoop out the flesh and discard the skin. Add the flesh into a blender.
  4. On a low heat, heat 1 tablespoon of oil then add onion and garlic to cook lightly for 5 minutes then add this to the blender along with the rosemary, chives, parsley, coconut milk, vegetable stock and sea salt. Blend until smooth.
  5. Heat the remaining 1 tablespoon of oil and fry the mushrooms until they brown slightly then add the spiralised vegetable pasta to cook it until tender.
  6. Add the butternut crème sauce and chilli flakes and stir until heated through. Add salt and pepper to taste.
  7. Garnish with chives and/or parsley and serve immediately!

Prep Time: 10 minutes

Cook Time: 50 minutes

Total Time: 1 hour

Servings: 4


  • Butternut Squash – sweet potato, pumpkin
  • Coconut oil – olive oil
  • Onion – scallions (shallots)
  • Rosemary – thyme
  • Chives – scallions (shallots)
  • Coconut milk – almond milk

Calories: 260

Fat: 18g

Trans Fat: 15g

Cholesterol: 0mg

Sodium: 520mg

Carbohydrates: 25g

Fiber: 5g

Sugars: 9g

Protein: 5g