Simply Prepared Butternut Squash

One way to gain vitamins, minerals and fiber into your family's meal is to incorporate butternut squash in place of rice or potatoes. 

 

Microwaving butternut squash is fast - 

just the time it takes to peel, 

cube, 

place in a microwavable container,

and cook on high for 6-8 minutes. 

It may be served cubed and seasoned, or mashed quickly.

Depending on the season, serving this nutritionally-packed vegetable in place of conventional starch might even prove gentler to your grocery expenses as well.

For other butternut recipes, please see the right column.

Roasted Butternut Squash Cubes

Lately we've been enjoying our vegetables roasted in the oven, and have been experimenting with a variety of veggie combinations, seasonings and dressings to enhance flavors.

Tonight Jack peeled a butternut squash, cubed it, placed it into a baggie with olive oil, minced garlic, salt and pepper, and dry parsley. Instead of the normal sugary sweet flavor, we were trying something a little different flavor-wise with this highly-desirable squash.

The flavor is fabulous, and the texture is wonderfully similar to french fries! The squash was placed on a cookie sheet and baked in the oven at 400F for 50 minutes. YUMMY! (Can't get much easier, can it?)

Apple & Butternut Squash Side Dish

from Swanson Vitamins

• 4 pounds squash

• 1 teaspoon Salt

• 1 teaspoon Garlic Powder

• 3 tablespoons Extra Virgin Olive Oil

• 1 teaspoon freshly ground pepper

• 1 1/2 cups skim milk

• 2 medium Granny Smith apples, cored and diced

Wash and peel the squash and cut into bite sized pieces. You can use acorn, butternut, or hubbard squash, or similar winter squash varieties. Put the squash in a large pot and cover by 1 inch of cold water. Bring the water to a boil over high heat and cook until the squash is tender (about 10 minutes).

Heat the skim milk in microwave or small sauce pan. When squash is done, drain the water. Add the skim milk, olive oil and garlic powder and mash. Fold in apples and season with the Himalayan crystal salt and ground peppercorns. Transfer to a serving bowl and serve.

Makes 12 servings. Serving size 1/2 cup.

Roasted Butternut Squash

Courtesy of A. Toller at Quick Free Recipes.

(Serves 5-6)

Ingredients:

2 small butternut squash
2 red onions, sliced into thin wedges
4 tablespoons olive oil
4 sprigs fresh rosemary
salt and pepper

Method

1. Preheat the oven to 400F.

2. Halve the butternut squash and remove the seeds in the centre. Peel the squash and chop the flesh into small cubes, place in a large bowl.

3. Add the chopped red onion to the squash, along with the olive oil and then season lightly with salt and pepper.

4. Transfer the vegetable onto a baking sheet and place the rosemary sprigs with them. Roast in the oven for around 30 – 40 minutes until the squash is nice and tender and it is beginning to turn golden brown at the edges.

5. Serve once ready.

Butternut Squash Nutrition

Easy to utilize in a variety of recipes, and packed with vitamins, minerals, antioxidants, and other properties, Butternut Squash is an easy way of introducing healthy foods to your family.

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%

Butternut Squash is touted for its marvelous concentration of Vitamin A compounds containing terrific antioxidant and anti-inflammatory properties.

Winter Squash is sometimes given a bad name because of its starchy content. Not all "starch" is created equal. Depending how starches are prepared, and what they are eaten with, starches perform differently within the body. In fact, our bodies often utilize starches in a variety of ways, depending what they are consumed with, and how they have been cooked.

According to World's Healthiest Foods website, the carbs in winter squashes contain healthful benefits including regulation of insulin, which is an asset to hypoglycemics as well as diabetics.

For fascinating, elaborate and extensive information regarding the benefits of winter squash on the "cellular level", and some great recipes, please Visit the World's Healthiest Foods website here.

Winter Squashes are known for their storage longevity when kept in a cooler or refrigerator.

For a wonderful alternative to mashed potatoes, try mashed butternut squash. Just click here for the recipe. Traditionally Winter Squashes are served with sweeteners, but try using stevia in place of the sweeteners. Or try different flavors like nutmeg, pure maple syrup, olive oil or topped with plain yogurt.

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

Ingredients:

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%