Butternut squash should be a staple in every home, especially during the fall and winter months. Its deep orange color tells us that it is rich in beta carotene and Vitamin C which are both important for immune function and health. Butternut squash is also lower in starch and calories than a potato, and has a delicious nutty and sweet flavor. It stays fresh for up to month if it’s stored in a cool, dark place, making it an easy option to stock in your cupboard.
When selecting a butternut squash, look for one with a tough exterior. Rather than softening when it ripens, butternut squash actually gets firmer as it matures. Avoid purchasing a squash with cracks or soft spots in its skin. To determine if a squash is ripe, simply knock on it. If it sounds hollow, it is ripe and ready to eat. If it sounds dull, it could be unripe or rotten. If you purchase a squash that is not yet ripe, place it in a sunny place to speed up the ripening process. Do not refrigerate the squash until it has been cut up.
Butternut squash can be stewed, boiled or even microwaved. My favorite way is to roast it as this method produces a delicious caramelized flavor. Rinse the squash, cut it up (either in cubes or just in half), drizzle with a small amount of olive oil, sprinkle with any herbs or spices you like, and roast it at 350 degrees F. Cooking time can vary depending on how you cut the squash, but it usually takes about 40-60 minutes. You’ll know that it’s ready when the squash is tender and your kitchen fills with a sweet aroma.
Once the squash is roasted, try adding it to your favorite recipes. From egg and cheese sandwiches to salads, butternut squash can add an extra element to everyday dishes. You can also make a delicious butternut squash macaroni and cheese by simply blending roasted butternut squash with your cheese sauce before adding it to the macaroni. That’s a dish your whole family will love!
Resources:
https://snaped.fns.usda.gov/seasonal-produce-guide/winter-squash
https://fruitsandveggies.org/fruits-and-veggies/butternut-squash/
https://extension.usu.edu/fscreate/ou-files/winter_squash_how_to_nourish_with.pdf
https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.