DJ Foodielow-carb, low carb, sugar free, sugar-free, gluten-free, gluten free, primal, paleo

Carrot-Squash Hash

Prep: 10 mins | Cook: 20 mins | Total: 30 mins | Servings:8


Carrot-Squash Hash
Carrot-Squash Hash
Carrot-Squash Hash
For the longest time, I was afraid of carrots. I'd read that while fairly low in carbs, the carbs that DID exist would blast my blood sugars with near the same rate as pure glucose! As a result, I (and many others) avoid carrots within a low-carb lifestyle.

A few months ago, I read an article stating something to the effect of, "The GI Carrot Myth". The general idea being that the test that resulted in cooked carrots having a Glycemic Index of 90+ was just wrong! Cooked carrots are actually closer to 30 or 40 (lower than a sweet potato), which ... while this isn't NEW information, it's somehow less spectacular than saying that cooked carrots convert to sugar in the blood in a nano-second. The myth has somehow persisted, even in my own mind, until recently.

Around the same time as my discovery of the lower GI of cooked carrots, I also happened upon the Kabocha Squash, another orange fleshed vegetable, with a taste similar to that of a sweet potato. Diced, a cup of this squash is only 6 net carbs per cup. I love a good hash and feel it can form a nice base for many a meal.

Thus is born a carrot-kabocha squash hash!

Nutrition Note: Kabocha info is based off of 4 cups of kabocha cubes, for 1/2 cup per person. Nutrition info is not in USDA database. It is an educated guess, but one which is close and honorably presented.

Two other great hash recipes (and one mediocre one):

. .
IngredientsCaloriesFatProteinCarbsFiberSA'sNet Carbs
1/4 cup (56g)  fresh whole butter4004400000
1 lb (454g)  carrots, peeled and diced184.4403.5542.5614.19028.37
1 small (2 to 3 lb.) (1135g)  kabocha squash, peeled, seeded and diced (substitution = acorn, buttercup, delicata, pumpkin)36004284024
1 medium (110g)  onion, diced440110208
4 each (12g)  garlic cloves, minced16004004
1 tbsp (2g)  fresh sage, chopped2.
salt and fresh cracked black pepper, to taste0000000
Totals (of 8 Servings):1007.0644.12g8.61g84.98g20.47g0g64.51g
Per Serving:125.885.52g1.08g10.62g2.56g0g8.06g *


  1. Pre-heat a large non-stick sauté pan.
  2. Add your butter, and quickly swirl it around. A little light browning of the butter is ok. Don't burn it, though.
  3. Before the butter is totally melted, add your cubed carrots and squash. Toss them in the butter, to make sure the cubed are evenly coated. Then, spread them out along the bottom of the pan, so that there is as even a layer as possible. Season with salt and pepper.
  4. Turn the heat down to a medium-low. About every 2 to 3 minutes, toss the veggies around, so that a different group of mini-cubes will get exposure to the bottom of the pan. We're trying to brown up many of the cubes, for color, texture and flavor. Be careful not to burn them. They have a tendency to want to burn quickly. Watch it, closely.
  5. Continue cooking until they are almost completely cooked through (will take about 15-20 minutes, with occasional tossing). Once they are nicely browned, add your onions and garlic with a bit more salt and pepper. Cook for a further 5 minutes, until the onions and garlic are cooked and translucent.
  6. Taste some of the cubes and adjust the salt and pepper (this can handle a good amount of salt). When you're satisfied with the taste, toss some fresh herbs (sage is tasty!) into the mix and serve immediately.
  7. Enjoy!

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* Learn More: More about this recipe and nutrition ...


Sure thing, Sheila! I'm actually getting better at it and have pretty much memorized all the conversions, at this point. I'm glad it's working for you! :)

 DJ  7/6/2014


This looks so good - I'm making it tommorrow. Can't wait! Thanks for showing measurements in grams - very helpful to an european ^_^ Have a nice day :)

 Sheila Nielsen  7/5/2014