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Baked Fish with Steamed Butternut Squash by Dr. Mark Hyman

I could not ask for a more perfect guest blogger than Dr. Mark Hyman! I’m sure that you are all familiar with Dr. Hyman, the Center Director of the Cleveland Clinic Center for Functional Medicine and the Founder of the UltraWellness Center. Dr. Hyman has also written 10 NY times best sellers, including his latest book Eat Fat Get Thin.  It’s inspiring to work for such a passionate, energetic and innovative person. His approach to medicine is simple: create health to reverse disease. Pick up a copy of his fascinating book Eat Fat Get Thin.

Reducing Sugar in Your Diet

Here’s the not-so-sweet truth. We are killings ourselves by consuming truckloads of hidden sugar. The facts are in, the science is beyond question. Sugar in all its forms is the root cause of our obesity epidemic and most of the chronic disease sucking the life out of our citizens and our economy — and, increasingly, the rest of the world.

Being addicted to sugar and flour is not an emotional eating disorder. It’s a biological disorder, driven by hormones and neurotransmitters that fuel sugar and carb cravings — leading to uncontrolled overeating.

Here are my Top 5 Tips for Detoxing from Sugar!

  1. Go cold turkey!  Stop all forms of sugar, all flour products and all artificial sweeteners — which cause increased cravings and slow metabolism, and lead to fat storage. Also get rid of anything with trans or hydrogenated fats and MSG (watch for hidden names). Ideally, for 10 days you avoid any foods that come in box, package or a can or that have a label, and stick to real, whole, fresh food.
  2. Power up with protein. Protein, protein, protein at every meal — especially breakfast — is the key to balancing blood sugar and insulin and cutting cravings. Start the day with whole farm eggs or a protein shake. Use nuts, seeds, eggs, fish, chicken or grass-fed meat for protein at every meal. A serving size is 4-6 ounces or the size of your palm.
  3. Eat Unlimited Carbs. The right ones! Yes, that’s right. Unlimited carbs. Did you know that vegetables are carbs? And you get to eat as much as you want. Unlimited refills! There is one catch. I only mean the non-starchy veggies such as greens, the broccoli family (cauliflower, kale, collards, etc.), asparagus, green beans, mushrooms, onions, zucchini, tomatoes, fennel, eggplant, artichokes, peppers, etc.
  4. Fight sugar addiction with fat. Fat is not a four-letter word. Fat doesn’t make you fat, sugar does. Fat makes you full, cuts cravings, balances your blood sugar and is necessary for fueling your cells. Along with protein, have good fats at every meal and snack including nuts and seeds (which also contain protein), extra virgin olive oil, coconut butter, avocados, and omega 3 fats from fish.
  5. De-stress. If you are stressed, your hormones go crazy. Cortisol goes up which makes you hungry, causes belly fat storage and leads to type 2 diabetes. Studies show that taking deep breaths activates a special nerve, called the vagus nerve, that shifts your metabolism from fat storage to fat burning and quickly moves you out of the stress state. And all you have to do is take a deep breath. MyTake Five Breathing Break is something you can do anywhere, anytime. Simply take five slow deep breaths – in to the count of five, out to the count of five. Five times. That’s it. Do this before every meal. Watch what happens!

Baked Fish with Steamed Butternut Squash

This recipe features protein-rich fish and healthy fats that help lower spikes in blood sugar levels and increase feelings of satiety.

Baked Fish with Steamed Butternut Squash

Servings: 2

Baked Fish with Steamed Butternut Squash


    For the Fish:
  • 2 tbsp extra-virgin olive oil
  • 1 pound wild caught fish (striped bass, hake, haddock, cod, etc.)
  • 2 teaspoons freshly chopped thyme
  • 1 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 teaspoons paprika
    For the Squash:
  • 2 tbsp extra-virgin coconut oil
  • 1 onion, thinly sliced
  • 2 cups carrots peeled and cut into 1-inch pieces
  • 3 cups butternut squash, peeled, seeded, and cut into 1-inch cubes
  • 1 tbsp coconut butter
  • 1 teaspoon apple cider vinegar


  1. Preheat oven to 350ºF. Generously coat the fish with the olive oil. Combine the thyme, salt, pepper, and paprika, and then rub generously over the fish. Place the fish in a single layer in a baking dish. Place dish on middle rack in the oven; and bake until cooked through, about 8-10 minutes.
  2. In a large pot, melt the coconut oil, then sauté the onion just until soft, about 2-3 minutes. Add the carrots and squash plus ½ cup water. Steam the squash and carrots until tender. Place the steamed vegetables in a food processor and pulse to break down, then add the coconut butter and apple cider vinegar. Then puree until the consistency of mashed potatoes.
  3. Serve the fish over a good sized portion of the squash puree.

Nutrition Facts

Baked Fish with Steamed Butternut Squash


Amount Per Serving
Calories 638
% Daily Value*
Total Fat 26 g 40%
Saturated Fat 0
Trans Fat
Cholesterol 0
Sodium 0
Total Carbohydrate 0
Dietary Fiber 14 g 56%
Sugars 4 g
Protein 60 g
Vitamin A Vitamin C
Calcium Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.