10137 Preston Rd

just off Mondon Hill Road between Hwy 41 and Hwy 50.

Produce Barn is open Sunday Monday Tuesday & Wednesday Farm Phone 352 799 6752 When we're busy in the field, our cells keep us available 352-232-3381 & 352-232-0294

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Friday, October 7, 2011

Mashed Butternut Squash, and its nutrition values

Does your family like mashed potatoes? 
Here's a healthy, nutrition-laden alternative, which is inexpensive, and easy to make.

Mashed Butternut Squash
Butternut Squash
Seasonings (optional: as shown below)
  1. With vegetable peeler or knife, peel skin off.
  2. Cut Butternut Squash in half, and then in manageable pieces about 1” cube. 
  3. Place in pot of cool water and bring to boil with a little salt for about 20 minutes.
  4. Allow to cool slightly and then mash.
  5. Add your favorite seasonings like nutmeg, brown sugar, honey, salt and pepper.
  6. We only added fresh thyme and salt on this occasion.
  7. Place in oven-safe casserole dish. If desired, add butter and brown sugar to top and heat briefly (5 minutes) in oven.

Because I prefer it without sugar and butter, Jack adds those seasonings to his plate after serving.

It’s a great way to get children to eat a nutrient rich vegetable.

Nutrition Value:

One cup of butternut squash contains 82 fat-free calories with 457% of the daily value of Vitamin A, 52% of Vitamin C, 8% of Calcium, and 7% of Iron -- a deliciously healthy substitute for mashed potatoes! Butternut squash also contains the following nutrients:
Thiamin 18%
Riboflavin 4%
Niacin 16%
Panthothenic Acid 12%
Vitamin B6 22%
Potassium 28%
Phosphorus 10%
Magnesium 24%
Zinc 2%
Copper 10%


Tiffany said...

Just made some for dinner using the spices that my friend Lorie has listed under her squash chip recipe here: http://www.glutenfreeforstarters.com/squash-chips I just omitted the oil and used a little butter. MMMMM!!!

Donna Ellis said...

Thanks for the tip, Tiffany. I visited your friend's blog and the recipe sounds fantastic!

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